Eating almonds daily boosts exercise recovery by 69% among “weekend warriors”

summary: Adding 57 grams of almonds to the diet daily for a month increased levels of the beneficial fat, 12,13-DiHOME in blood samples immediately after an intense exercise session.

Source: the border

For those who exercise regularly, eating almonds every day may be the perfect fix for the new year.

A randomized controlled trial in frontiers in nutrition showed that both female and male participants who ate 57 grams of almonds per day for one month had more beneficial fat 12,13-dihydroxy-9Z-octadecenoic acid (12,13-diamine) in their blood after an intense exercise session compared to the control group.

This molecule, known as oxylipin (lipid oxidized) is synthesized from linoleic acid by brown adipose tissue, and has a beneficial effect on metabolic health and energy regulation.

“Here we show that volunteers who ate 57 grams of almonds per day for one month prior to the ‘Weekend Warrior’ bout of exercise were most beneficial,” said reporting author Dr. David C. Neiman, professor and director of the Human Performance Laboratory at Appalachian State University at North Carolina Research Campus. of 12,13-DiHOME in their blood immediately after exercise than control volunteers. They also reported feeling less fatigue and tension, better hind leg strength, and reduced muscle damage after exercise compared to control volunteers.”

Four weeks of nutritional supplementation with almonds

The clinical trial included 38 men and 26 women, ages 30 to 65, who did not participate in regular weight training. About half of them were randomly assigned to the almond diet group, and the other half to the control group, who were daily eating a piece of cereal matched in calories. The researchers took blood and urine samples before and after the four-week period of supplementation.

Performance measures included Wingate’s 30-second anaerobic test, 50-meter shuttle run test, vertical jump, bench press, and back leg strength exercises. Additional blood and urine samples were taken immediately after the 90-minute ‘eccentric exercise’ session and daily for four days thereafter.

After each blood draw, the participants filled out a ‘profile of mood’ (POMS) questionnaire to determine their mental state, rating delayed-onset muscle soreness — that is, the pain and stiffness they felt after unusual or strenuous exercise — on a 10-interval scale.

As expected, the 90-minute exercise led to an increase in the volunteers’ feelings of muscle damage and muscle soreness, as well as an increase in the POMS score, which indicates decreased activity and increased fatigue, anxiety, and depression.

This indicates almonds
As expected, the 90-minute exercise led to an increase in the volunteers’ feelings of muscle damage and muscle soreness, as well as an increase in the POMS score, which indicates decreased activity and increased fatigue, anxiety, and depression. The image is in the public domain

Exercise also led to transiently elevated levels of pro-inflammatory cytokines such as IL-6, IL-8, IL-10, and MCP-1 in the blood, consistent with mild muscle damage. However, these cytokine changes were equal in the almond and cereal groups.

Differences in two concentrations of DiHOME

Importantly, immediately after exercise, the beneficial concentration of 12,13-DiHOME was 69% higher in the blood plasma of participants in the almond group than in participants in the control group. 12,13-DiHOME is known to increase fatty acid transport and uptake by skeletal muscle, with the overall effect of stimulating metabolic recovery after exercise.

The reverse pattern of another oxilipin was found, the moderately toxic 9,10-dihydroxy-12-octadecenoic acid (9,10-dihome), which was 40% higher immediately after exercise in the blood of the control group than in the almond group. In contrast to 12,13-DiHOME, 9,10-diHOME has been shown to have negative effects on general health and the body’s recovery for exercise.

The polyphenols in the skin of almonds may be the key

Neiman and colleagues concluded that daily consumption of almonds results in a change in metabolism, which reduces inflammation and oxidative stress from exercise and enables the body to recover faster.

“We conclude that almonds provide a unique complex of nutrients and a blend of polyphenols that may support metabolic recovery from stressful levels of exercise. Almonds contain high amounts of protein, healthy types of fats, vitamin E, minerals and fiber. The brown skin of almonds contains polyphenols that end up in the intestines,” Neiman said. It helps control inflammation and oxidative stress.

The authors declare that the research was conducted in the absence of any business or financial relationships that could be construed as a potential conflict of interest

Funding: Funded by the Almond Council of California, Modesto, CA. The funder had no role in study design, data collection, analysis and interpretation, manuscript preparation, or in the decision to submit the article for publication.

About this diet and exercise news search

author: Misha Dykstra
Source: the border
Contact: Misha Dykstra – Frontiers
picture: The image is in the public domain

See also

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Original search: open access.
Almond intake alters acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise.By David Neiman et al. frontiers in nutrition


Almond intake alters acute plasma dihydroxy-octadecenoic acid (DiHOME) response to eccentric exercise.

This investigation determined whether eating nutrient-rich almonds for 4 weeks reduced post-exercise inflammation, muscle soreness, and muscle damage. An acute 90-minute bout of eccentric exercise (90-EE) was used to induce muscle damage in 64 uninfected adults not engaging in regular resistance training (30-65-year-olds, BMI <30 kg/kg). m 2).

Using a parallel group design, participants were randomized to the almond (57 g/day) or cereal bar (CB) (calorie-identical) treatment groups for 4 weeks prior to 90-EE (17 exercises).

Blood and urine samples were collected 24 h before and after supplementation, with additional blood samples collected immediately after EE-90, and then daily during an additional 4 days of recovery. Changes in plasma oxylipins, phenols derived from the urinary tract, plasma cytokines, biomarkers of muscle damage, mood states, and exercise performance were assessed.

The 90-EE protocol caused significant muscle damage, delayed onset muscle soreness (DOMS), inflammation, decreased strength and power performance, and mood disturbances. Interaction effects (2 groups × 7 time points) supported that AL vs CB was associated with decreased post-exercise fatigue and tension (p = 0.051, 0.033, respectively) and higher levels of hind leg strength (p = 0.029). No group differences were found in post-90-EE increases in DOMS and six cytokines. AL was associated with lower levels of serum creatine kinase immediately and after 1-day exercise (P = 0.034 and 0.013, respectively).

The 90-EE bout increased the immediate post-exercise plasma levels of 13-oxylipin. Interaction effects revealed significantly higher levels of AL versus CB for 12,13-DiHOME (p < 0.001) and lower levels for 9,10-DiHOME (p < 0.001). Increased urine levels in AL versus CB of seven intestinal-derived phenolic compounds including 5-(3′,4′-dihydroxyphenyl)-valerolactone which was inversely related to changes in plasma 9,10-DiHOME (r = -0.029, p = 0.021).

These data support some of the positive effects of almond intake on improving mood, retaining strength, reducing muscle damage, increasing production of gut-derived phenolic metabolites, and altering the response of plasma oxylipin dimer to unusual exercise in untrained adults.

Elevated post-exercise plasma levels of 12,13-DiHOME with almond intake support positive metabolic outcomes for adults who engage in unusual bouts of exercise.

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