According to some scientists, eating 57 grams of a very popular (and appreciated) food is enough to make post-workout fatigue and pain go away faster…
January 19 – Milan
The most well-known (side) effect is tiredness. but muscle tension, pain and lack of energy can also occur after an intensive workout. To avoid them, or at least reduce them, simply eat a very common food. Which one?
The food that improves recovery after exercise
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According to a group of scientists from the North Carolina Research Campus (USA), the ideal is to experience a much faster recovery after training, even the most intense ones Eat Almonds: A handful is enough, but you have to do it every day. Almonds cause an increase in 12,12-dihydroxy9z-octadecenoic acid (12,13-DiHOME) in the blood. It is a molecule made from brown adipose tissue (the good fat) that is important for energy regulation and metabolism. One of its roles is to improve the transport of fatty acids and their uptake through the musculoskeletal system, which stimulates metabolic recovery after exercise.
Tonsils and post-exercise recovery: the study
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The authors recruited 38 men and 26 women between the ages of 30 and 65 and asked half the group to eat 57 grams of almonds per day for a month and the other half to have a granola bar for the same amount of time. All were then asked to participate in a 30-second Wingate anaerobic test, a 50-meter run test, a vertical jump, and resistance training (abs, back, and legs). The result? Volunteers who consumed 57g of almonds daily for a month showed higher production of 12,13-DiHOME in the blood than the control group immediately after exercise. And the effect was not long in coming. “They also reported less fatigue and tension, improved leg strength, and less muscle damage,” said David C. Nieman, director of Appalachian State University’s Human Performance Laboratory at the North Carolina Research Campus.
To verify the results, the researchers collected blood and urine samples from the participants after exercise and for the following 4 days. They then asked them to fill out a questionnaire that measured their mental state, muscle soreness, and post-exercise pain and stiffness on a scale of 1 to 10. All participants reported muscle soreness after the 90-minute exercise, as well as fatigue and feelings of anxiety and depression. Blood tests showed that exercise also increased levels of pro-inflammatory cytokines in the blood. However, there was a difference in post-exercise 12,13 DiHOME production between the two groups. The researchers found a 69% increase of this molecule in the blood samples of people in the tonsil group who were less affected by the harmful effects of exercise. Not only did the control group not appear to have this benefit, but they also showed higher levels of oxylipin, another molecule known to interfere with the body’s ability to recover after exercise.
Conclusions
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The study suggests that Daily consumption of almonds alters metabolism and decreases oxidative stress and inflammation, allowing the body to recover faster. “Almonds deliver unique and complex blend of nutrients and polyphenols which can aid in metabolic recovery from stressful workouts,” says Nieman. “Almonds are also high in protein, healthy fats, vitamin E, minerals, and fiber. And their tan skin contains polyphenols that end up in the colon and help control inflammation and oxidative stress.”
January 19, 2023 – 09:06
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