Picture this: you’ve just crushed your workout, you’re feeling proud of yourself, but then—bam! Muscle soreness hits you like a truck. If only there were a magical snack that could make recovery easier…ENTER ALMONDS! Yes, you heard that right—this tiny but mighty nut may just be your new best workout buddy. A recent study published in Current Developments in Nutrition and funded by the Almond Board of California revealed that eating two ounces of almonds every day can actually help speed up recovery after a workout. So, before you reach for that questionable protein shake or opt for another sad banana, let’s talk about why almonds might be the true MVP of post-exercise snacks.
Your muscles’ new BFF
Working out is healthy and fun and good for you and all that jazz but, you can’t tell us it doesn’t hurt after you go a little too hard at the gym. Well, it looks like now you can say goodbye to those days because almonds are here to save the day. The Amond Board of California funded a randomized crossover study published in Current Developments in Nutrition and here’s how it went:
26 middle-aged adults who exercised one to four hours a week and were at a healthy weight or mildly overweight (body mass index (BMI) of 23-30) ate two ounces of almonds (around 57g) or a calorie-matched portion (three ounces / 86g) of unsalted pretzels for eight weeks. They then were put through a killer workout that involved a 30-minute downhill treadmill run to induce muscle damage and were immediately given their daily two-ounce serving of almonds and pretzels and continued eating them for three days afterward. We are out of breath from just writing this. The result? The almond group showed better muscle performance, reduced pain, and lower levels of creatine kinase (CK)—a blood marker for muscle damage. Meanwhile, the pretzel squad… well, let’s just say they were the underdogs in this competition. No offense to pretzels, but they’re better suited for movie night, not muscle repair.
The science behind the curtain
Let’s talk about why almonds actually work. These little super-snacks are packed to the brim with good things. One ounce has:
- 6g of protein
- 4g of fiber
- 13g of unsaturated fat
- only 1g of saturated fat
- 77mg magnesium (18.3% DV)
- 210mg potassium (4% DV)
- 7.27mg vitamin E (50% DV)
Ok almonds we see you! Is this a great snack for healthy active lifestyles or what? All of these contribute to reducing inflammation, supporting muscle function, and speeding up recovery time. Think of it like this: when you eat almonds, it’s like sending your muscles on a mini vacation—complete with a massage therapist, healthy snacks, and a hot tub. Your body’s in the best possible state to bounce back from exercise.
“Our study provides more insight into the role almonds may play in supporting fitness recovery,” said Dr. Mark Kern, PhD, RD, CSSD, professor of exercise and nutritional sciences at San Diego State University. “Almonds contain a wide range of nutrients that we know support exercise recovery including protein, antioxidants, and phytonutrients. These nutrients are supplied in a whole food package versus isolated vitamin supplements which may contribute to the almond benefits observed in this study.”
Go-almonds-go!
Between juggling work, social life, and squeezing in your workout, you don’t always have time for the perfect recovery meal. That’s where almonds come in. They’re the grab-and-go snack for those who need quick recovery without any hassle. No need to whip up a protein shake or blend an elaborate smoothie when you can simply throw a small handful of almonds into your bag. The best part about almonds is that they offer a two-for-one deal: helping with muscle recovery and fitting into a healthy diet. Unlike sugary energy bars or heavy, processed snacks that can pack on extra calories, almonds provide a balanced source of nutrition. They’re full of heart-healthy unsaturated fats, protein, and fiber, making them a satisfying snack that won’t leave you feeling sluggish or bloated.
Almonds are great and we have all the tea about them. Wanna know more about other amazing ingredients like these? Talk to our team today!
