Almond consumption improved muscle recovery after exercise in a research group of mildly overweight men and women, according to a study funded by the Almond Board of California.

The study, published in Frontiers in Nutrition, involved 50 subjects doing a 30-minute treadmill workout after eight weeks of eating snacks consisting of either almonds or unsalted pretzels.

The almond group experienced 25% less muscle soreness while doing a vigorous vertical jump test within a 72-hour recovery period. The participants were all non-smokers who occasionally exercised but were not trained athletes.

“Our study suggests that snacking on almonds can be recommended to occasional exercisers as a go-to food to help fitness recovery after strenuous exercise,” said Oliver C. Witard, Senior Lecturer in Exercise Metabolism and Nutrition at Kings College London.

“Almonds are naturally nutritious with protein, good fats and the antioxidant vitamin E,” Witard said. “They can be considered an ideal food for fitness.”

The study joins previous research which examined how regular almond snacking affected exercise recovery for healthy adults who exercise occasionally.

“Sticking to an exercise routine is not easy, so finding dietary strategies to help people be – and stay – physically active is important for public health,” Witard said. “Our preliminary findings are encouraging in showing that almond snacking may promote adherence to new training programs among people who are unaccustomed to exercise.”

Source: Almond Board of California