Even though the benefits are many, physical exercises and training aren’t always exciting. It’s further demotivating with muscle soreness and cramps after each session.
There are plenty of options when it comes to physical training. Some exercises contribute to weight loss, while others, longevity, and overall health. But muscle soreness is a common consequence regardless of what activity you take up – now there’s an easy fix to that too.
Common nut can reduce muscle soreness after a workout
What you eat after intense exercise is as important as your pre-workout diet. A recent study found that people who ate almonds daily experienced a reduction in muscle soreness after workouts. Amazing, isn’t it? But there’s more to the benefits of the nutritious nut.
The research study published in Frontiers in Nutrition notes that eating almonds can also improve muscle performance during intense workouts.
The study considered 25 “mildly overweight middle-aged men and women”, who were made to do a 30-minute downhill treadmill run test after eight weeks of consuming 57 grams of whole raw almonds daily.
The treadmill test was to observe the damage to muscles and almond’s effect on muscle recovery. The researchers found that participants who ate almonds daily saw a “25 percent reduction in muscle soreness when performing an explosive power exercise.”
They further demonstrated better muscle performance during the vertical jump challenge between the participants and the control group.
“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,” Dr. Oliver C. Witard, Senior Lecturer in Exercise Metabolism and Nutrition at Kings College London said.
Right way to eat almonds
While the study may have motivated you to eat almonds regularly, know the right way to consume the nut so it doesn’t hurt your brain.
Dr. Oliver C. Witard said: “Almonds are naturally nutritious with protein, good fats, and the antioxidant vitamin E. They can be considered an ideal food for fitness.”
However, it would be best if you never ate raw almonds in their natural form as they are likely to contain lectins – a unique plant component, that serves as “plant defenses” to protect themselves from being eaten. This can cause inflammation in humans when consumed.
Almonds are safe to consume once processed. You can soak them overnight and peel the skin off before eating. Or, you can also roast the soaked almonds in the oven after drying them thoroughly.
