Simple strategies like eating almonds may help
with exercise recovery.
MODESTO,
Calif., June 20, 2024 /PRNewswire/ -- Whether you
prefer walking along the beach or swimming laps in the pool during
warmer weather, prioritizing exercise recovery will keep you going
all summer long. According to a recent survey conducted by the
Almond Board of California of
3,000 U.S. adults, it seems most Americans believe exercise
recovery is important, but might not practice what they preach.
While 76% of respondents report exercising weekly, 30% don't
believe that their fitness routines are intense enough to need
recovery and 22% don't believe they exercise often enough to need
recovery. Exercise recovery doesn't have to be complicated, in
fact, simple activities, like eating almonds, can have an
impact.
Skipping recovery may be why two thirds of Americans report
their muscles are sore after exercising. And guess what? Exercise
recovery isn't only hydrating and stretching; the foods we eat can
be just as valuable when looking for ways to properly recover. So,
what is one wholesome snack that people can gravitate towards?
Almonds. Research found that most study participants who ate
almonds experienced reduced fatigue and tension, increased leg and
lower back strength during recovery, and decreased muscle damage
during the first day of recovery.1 This research was
funded by the Almond Board of California and was conducted over four weeks
among 64 U.S. adults ages 30 – 65 who are occasional exercisers.
More recent research found that after eating two servings
of almonds for eight weeks, participants experienced an almost 25
percent reduction in muscle soreness when performing an explosive
power exercise over the recovery period.2 This research
was also funded by the Almond Board of California, and was conducted among 25 mildly
overweight middle-aged, physically active but untrained men and
women.
"I am constantly coaching my clients about how important
exercise recovery is to their overall fitness routines, and that
includes the foods they're choosing to eat," says Sports Dietitian
Angie Asche. "Almonds have always been one of the foods I gravitate
toward and recommend to others, because they make me feel good
following a workout. I've noticed less fatigue and muscle tension
whenever I eat almonds as part of my exercise recovery routine,
which is why I always grab a handful or two for after a hard
workout in the gym or a nice long run outdoors."
When it comes to recovering with foods, currently about half of
individuals tend to reach for ultra-processed protein bars (52%)
and protein shakes (50%). However, most Americans (79%) also report
wanting to eat fewer processed snacks. All-natural almonds can help
make the exercise recovery process super easy with just two
handfuls doing the trick, as Asche suggests. With many essential
vitamins and minerals including vitamin E and magnesium, 6g of
protein, 4g of fiber, 13g of unsaturated fat, and 1g of saturated
fat in just one serving, almonds are a delicious and nutritious
snack. This can provide reassurance that one can feel good after
exercising, helping to motivate the 33% of Americans who report
lacking motivation to exercise. As people spend more time being
outdoors and active this summer, this simple yet effective change
to your exercise recovery routine can make all the difference.
For more information on the survey results and to check out more
of Angie's exercise recovery tips, please visit
almonds.com and follow California Almonds on
Instagram, Facebook, and X.
Survey Methodology: A custom survey was conducted among a
sample of 3,024 U.S. adults 18 years of age and older. The survey
was live on January 29 – February 4, 2024. Quota sampling was used to
collect a nationwide sample of respondents who were then weighted
by gender, age, region, race/ethnicity, and education to mirror the
demographical composition of the U.S. population.
Subgroup analysis was conducted to understand nuances across
audience segments, with a priority on the following:
- Almond eaters: n=2,495
- Exercise at least once/week: n=2,309
- Include exercise recovery at least somewhat: n=1,248
About California Almonds
California Almonds make life
better by what we grow and how we grow. The Almond Board of
California promotes natural,
wholesome and quality almonds through leadership in strategic
market development, innovative research, and accelerated adoption
of industry best practices on behalf of the more than 7,600 almond
farmers and processors in California, most of whom are
multi-generational family operations. Established in 1950 and based
in Modesto, California, the Almond
Board of California is a
non-profit organization that administers a grower-enacted Federal
Marketing Order under the supervision of the United States
Department of Agriculture.
About Angie Asche
Angie Asche began her professional
experience after obtaining a dual Bachelor of Science degree in
Dietetics and Exercise Science from the University of Nebraska-Lincoln. She went on to
complete her dietetic internship and Master of Science in Nutrition
and Physical Performance at Saint Louis
University. Since founding her company, Eleat Sports
Nutrition, Angie has worked with hundreds of colleges and
professional athletes nationwide in MLB, NHL, and NFL. She has
become a media spokesperson for international brands and is also
the author of Fuel Your Body: How to Cook and Eat for Peak
Performance.
1. Nieman, D. C., Omar, A. M., Kay, C. D., Kasote, D. M.,
Sakaguchi, C. A., Lkhagva, A., Weldemariam, M. M.,& Zhang Q.
(2023). Almond intake alters the acute plasma
dihydroxy-octadecenoic acid (DiHOME) response to eccentric
exercise. Front. Nutr. doi:
10.3389/fnut.2022.1042719
2. Siegel L, Rooney J, Marjoram L, Mason L, Bowles E, van Keulen
TV, Helander C, Rayo V, Hong MY, Liu C, Hooshmand S, Kern M and
Witard OC (2024) Chronic almond nut snacking alleviates perceived
muscle soreness following downhill running but does not improve
indices of cardiometabolic health in mildly overweight,
middle-aged, adults. Front. Nutr. 10:1298868. doi:
10.3389/fnut.2023.1298868
Media Contact:
Jessica Stern
Jessica.stern@porternovelli.com
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SOURCE Almond Board of California