Daily consumption of almonds changes metabolism and speeds up the recovery process after exercise.
In a recent randomized controlled trial, participants who consumed 57g of almonds every day for four weeks had blood levels of the advantageous oxylipin molecule 12,13-dihydroxy-9Z-octadecenoic acid that were 69% higher than those of control volunteers following a 90-minute bout of eccentric exercise. However, compared to control participants, they had a 40% lower blood level of the slightly hazardous 9,10-dihydroxy-12-octadecenoic acid following exercise. The authors come to the conclusion that eating almonds regularly alters the metabolism and speeds up recovery after vigorous exercise.
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Eating almonds every day might be the ideal New Year's resolution for people who exercise frequently. According to a randomized controlled trial published in Frontiers in Nutrition, male and female participants who consumed 57 grams of almonds every day for a month had higher blood levels of the healthy fat 12,13-dihydroxy-9Z-octadecenoic acid (12,13-DiHOME) after a session of vigorous exercise than the control group. This "oxylipin" (oxidized fat) molecule is created by brown fat tissue from linoleic acid and has a positive impact on energy balance and metabolic health.
"Here we show that volunteers who consumed 57g of almonds daily for one month before a single "weekend warrior" exercise bout had more beneficial 12,13-DiHOME in their blood immediately after exercising than control volunteers," said corresponding author Dr. David C. Nieman, a professor and the director of the Appalachian State University Human Performance Laboratory at the North Carolina Research Campus. In comparison to control volunteers, they also claimed to experience less tiredness and tension, improved leg-back strength, and less muscular injury.
Supplementing the diet for four weeks with almonds
38 men and 26 women between the ages of 30 and 65 who didn't regularly lift weights participated in the clinical experiment. The other half was randomly assigned to the control group, which regularly consumed a calorie-matched cereal bar. About half were assigned to the almond diet group. Blood and urine samples were collected by the researchers before and after the four-week food supplementation period. A 50-meter shuttle run test, a 30-second Wingate anaerobic test, a vertical jump, a bench press, and leg-back strength drills were all used as performance indicators. Following this 90-minute "eccentric exercise" session, further blood and urine samples were taken, as well as every day for four days.
The participants completed the "Profile of Mood States" (POMS) questionnaire to score their mental state after each blood draw and rated their delayed onset muscular soreness on a 10-interval scale, which refers to the discomfort and stiffness experienced after unfamiliar or hard exercise.
The 90-minute workout raised the volunteers' self-reported feelings of muscular damage and soreness as was to be expected. It also resulted in a rise in their POMS score, which showed increased weariness, anxiety, and depressive symptoms as well as self-reported decreased vigor.
Pro-inflammatory cytokines like IL-6, IL-8, IL-10, and MCP-1 temporarily rose in the blood after exercise, which is consistent with a mild muscle injury. However, both the almond and cereal bar groups experienced the same cytokine alterations.
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DiHOME concentration variations in two samples
Importantly, the blood plasma concentration of the advantageous 12,13-DiHOME was 69% greater in the almond group individuals than in the control group participants right after exercise. As a result of increasing fatty acid transport and skeletal muscle absorption, 12,13-DiHOME is known to promote metabolic recovery following exercise.
Another oxylipin, the mildly hazardous 9,10-Dihydroxy-12-octadecenoic acid (9,10-diHOME), which was 40% higher in the blood of the control group following exercise than in the almond group, showed the opposite tendency. 9,10-diHOME, in contrast to 12,13-DiHOME, has been proven to have detrimental impacts on general health and the body's ability to recover from exercise.
Almond skin polyphenols may hold the secret.
Nieman and colleagues came to the conclusion that eating almonds regularly causes a change in metabolism, which reduces exercise-induced oxidative stress and inflammation and speeds up the body's recovery.
We come to the conclusion that almonds offer a special and complex nutritional and polyphenol combination that may aid in metabolic recovery from demanding exercise levels. Almonds are rich in fiber, healthy fats, vitamin E, minerals, and protein. And almonds' brown skin includes polyphenols that pass through the big intestine and aid in reducing oxidative stress and inflammation.
Professor and head of the Human Performance Laboratory at Appalachian State University, North Carolina Research Campus, Dr. David C. Nieman
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