Muscles tired after exercise... Two handfuls of almonds for recovery

Consume protein after exercise.

You need to recover well after exercise; it also enhances the effectiveness of your workout.

I've heard this kind of thing many times too.

Then what will you do??

I believe that while resting well after exercise is important, what you eat is always crucial.

Among them, it is said that eating this food is good.

This is Almond.

You know very well that almonds are good.

I brought a piece of writing about what kind of story it is.

 

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According to a newly published study in the journal 'Current Developments in Nutrition,' published by the American Society for Nutrition, regular consumption of almonds can reduce post-exercise pain and muscle damage, improve muscle performance, and aid recovery. In particular, consuming foods that reduce muscle fatigue and soreness after exercise also increases the likelihood of maintaining an exercise routine more effectively.

 

 

The study results showed that the almond intake group experienced a reduction in creatine kinase (CK) levels, a marker of muscle damage, for up to 72 hours after exercise, with CK levels decreasing more rapidly after 72 hours. Additionally, improvements in muscle performance were observed at 24 and 72 hours, and pain levels decreased at 24 hours (37% reduction) and 48 hours (33% reduction) following maximum eccentric contractions.

Meanwhile, no significant differences were observed in other biochemical indicators such as C-reactive protein, myoglobin concentration, and antioxidant capacity. The research team stated that since this study was conducted on healthy weight or mildly obese non-smoking adults who exercised 1 to 4 hours per week, the same results may not apply to people of different age groups or physical conditions.

 

 

A handful (28g) of almonds contains 6g of protein, 4g of dietary fiber, 13g of unsaturated fat, 1g of saturated fat, and 7.27mg of vitamin E (67% of the daily intake recommended for Koreans), among a total of 15 essential nutrients, making it well known as an ideal healthy snack for modern people leading active lifestyles. Dr. Kureun emphasized, "Proper recovery after exercise is crucial for preventing overexertion in subsequent workouts and increasing intensity, so strategies that aid recovery are very important," highlighting the need for further research to better understand how almonds help with exercise recovery.

 

 

 

Almonds definitely help in recovering from muscle damage, but

The key point is that since experiments have not been conducted on all ages and body types, additional research is needed in the future.

Nevertheless, consuming almonds helps to quickly recover from muscle damage and reduce pain.

I also eat nuts as a snack.

It would be good to take it after exercise.

 

 

 

Content Help: Official Poster of Health Dong-A by Reporter Kim Shin-a