Healthy diets can help people recover from exercise by reducing muscle fatigue and soreness, which may help people better stick to their exercise routines. A growing body of research has explored how regular almond consumption supports exercise recovery and muscle performance.
Almonds offer a nutritional package to support your workout and fitness goals!
As one of the most nutrient-dense foods around, almonds provide several key nutrients linked to exercise recovery. One serving of almonds (28g or 1oz) provides:
- 6g of plant-based protein. Protein is known as a building block of the body, helping to build and preserve muscle, bone, skin and nails while keeping you satisfied.
- 13g of good unsaturated fat and only 1g of saturated fat. Good news about fat: Dietary Guidelines recommend that the majority of your fat intake be unsaturated.
- 20% DV of magnesium, which helps regulate muscle and nerve function as well as blood sugar levels and blood pressure.
- 25% DV of riboflavin, a B vitamin that helps convert your food into fuel.
Learn more about the many health benefits of almonds with the new Head to Toe Health Nutritional Benefits Guide.
How Do Almonds Affect Muscle Recovery? New research learnings.
Recent clinical studies in non-athletes have investigated how eating almonds regularly may support exercise recovery by improving measures of fatigue, muscle soreness and mood as well as exercise metabolism markers including oxylipins, creatine kinase and antioxidant capacity. Although these initial results cannot be generalized to all populations, the findings add to growing evidence that almond consumption supports exercise recovery. More research is underway amongst a variety of populations unaccustomed to exercise.
Here's what the research tells us so far…
Kern Study
Regularly eating almonds may aid recovery after exercise by modestly reducing pain and muscle damage, while improving muscle performance¹.
Witard Study
Another recent study² found that eating almonds reduced perceived feelings of muscle soreness during exercise recovery which translated to improved muscle performance during a vertical jump challenge.
Nieman Study
A study involving people who exercise less than 3 times a week reported that snacking on almonds increased leg and lower back strength, enhanced recovery post-exercise, and reduced fatigue and tension³.
Frequently Asked Questions
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- Nutrition research on almonds and muscle recovery is an emerging area— more studies are needed in a variety of populations to further explore almonds’ effects.
- Currently, three studies have been conducted to explore the impact of daily almond consumption on aspects of exercise recovery such as muscle soreness, muscle damage and post-exercise muscle performance.
- One study from Appalachian State University investigated if eating almonds daily for four weeks would mitigate feelings of muscle soreness in casual exercisers. Another study from King’s College London looked at how eating almonds daily for eight weeks affects feelings of muscle soreness, among other factors. The most recent study from San Diego State University explored how regular almond snacking affects feelings of muscle soreness, muscle strength and markers of muscle damage after exercise.
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- With 6 g of plant-based protein, 4 g of fiber, antioxidant vitamin E, 13 g of good unsaturated fat and only 1 g of saturated fat in one serving, almonds are an ideal post-workout snack. Recent research looked at almonds’ effect on aspects related to muscle recovery, like feelings of muscle soreness and fatigue, muscle damage, and post-exercise muscle performance.
- Try our Almond Butter Fuel-Up Bites or our Trail Mix for a sweet and salty snack. Hungry for more? Check out our recipe center for endless snack options.
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- Almonds are a healthy and delicious food that can be part of a balanced lifestyle that includes exercise. In fact, one serving of almonds (28g) provides 6 g of plant-based protein, 13 g of good unsaturated fat and only 1 g of saturated fat, 50% DV of antioxidant Vitamin E, 20% DV of magnesium, and 25% DV of riboflavin. Protein is known as a building block of the body, helping to build and preserve muscle, bone, skin and nails while keeping you satisfied. Vitamin E is an antioxidant that helps protect cells from damage. Magnesium helps regulate muscle and nerve function, as well as blood sugar levels and blood pressure. Riboflavin is a B vitamin that helps convert your food into fuel.
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- Absolutely. Almonds offer a nutritional package to re-fuel after your workout! One serving of almonds (28 g) provides 6 g of plant-based protein, 13 g of good unsaturated fat and only 1 g of saturated fat, the antioxidant Vitamin E and proanthocyanidins (class of polyphenols which are protective compounds found in plants), making them a great snack for healthy, active lifestyles.
- Currently, three studies have been conducted to explore the impact of daily almond consumption on aspects of exercise recovery such as muscle soreness, muscle damage and post-exercise muscle performance.
1 Nieman, D. C., Omar, A. M., Kay, C. D., Kasote, D. M., Sakaguchi, C. A., Lkhagva, A., Weldermariam, M. M., & Zhang, Q. (2023). Almond intake alters the acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise. Frontiers in Nutrition. DOI: 10.3389/fnut.2022.1042719