A recent study from Appalachian State University has revealed the potential benefits of incorporating almonds into an athlete's nutrition plan. Funded by the California Almond Board, the study found that participants who ate 57 grams of almonds each day for one month had higher levels of the beneficial fat 12,13-dihydroxy-9Z-octadecenoic acid (12,13-DiHOME) in their blood after a session of intense exercise, in comparison to those who did not eat almonds. They also reported less muscle damage and fatigue after their workouts.
The amount of almonds consumed by the study group every day is equal to about two handfuls of the nuts, or two ounces of almonds. Physical therapists and dietitians suggest incorporating almonds into an athlete’s nutrition plan for essential vitamins and minerals that may help enhance physical performance and reduce muscle damage during recovery. The researchers were unable to determine which nutrients in almonds provided the benefits, but they suspect polyphenols, antioxidants found in the brown skins of almonds, and the high levels of vitamin E in the nuts may be to blame.
Experts agree that almonds have a number of health benefits, but they note that other nuts such as walnuts can also provide benefits. The study provides a pathway for future research into the potential exercise-related benefits of eating nuts.