Whether you’re an athlete looking for a competitive edge or someone who struggles to keep your energy up throughout the day, a superfood can help you achieve your goals. According to a US study, eating it regularly can reduce fatigue by providing essential nutrients while helping to fuel physical activity. And the best? you can take it with you to the gym or office without hassle. Do you want to know more? Keep reading!
The study in detail.
A recent US study conducted by the University of California, Davis found that consuming 57g of almonds daily can significantly improve an individual’s ability to recover from physical activity. This randomized trial aimed to test the hypothesis that eating a daily serving of almonds might be beneficial for reducing inflammation and improving exercise performance.
For this purpose, the volunteers were divided into two groups. One group consuming 57g of almonds per day (divided into two equal portions – one in the morning and one in the afternoon) over a period of four weeks. While the second group ate a cereal bar of the same caloric value divided equally into two parts.
The researchers found that participants who consumed almond products experienced a significant reduction in markers associated with systemic inflammation compared to those who ate cereal bars of similar caloric value.
Additionally, they observed improvements in exercise performance outcomes in those who consumed almonds daily; several participants even reported feeling less muscle soreness after exercise than before starting the four-week program.
The research team concluded that these data suggest that eating almonds may lead to improved anti-inflammatory responses and greater physical performance capacity when combined with regular exercise. Making it an ideal dietary component for people looking to support their active lifestyle goals.
The benefits of incorporating almonds into your diet.
This study is very significant because it illustrates how this small dietary change can have a profoundly positive effect on overall health and well-being. As well as being a valuable source of protein, almonds are also full of essential vitamins and minerals like magnesium, potassium, and B vitamins, all of which help to better regulate energy levels and aid in muscle recovery. These nutrients will not only help athletes recover after strenuous exercise, but also those who engage in regular recreational activities such as walking, cycling or swimming.
Along with providing nutritional benefits, almonds are also believed to reduce inflammation throughout the body, helping people with chronic inflammatory conditions like arthritis. Studies have also shown that people who consume a considerable amount of almonds see their cholesterol levels decrease, which improves their cardiovascular health. Also, due to their high fiber content, regular consumption of almonds can additionally improve digestive function, which is further enhanced by the presence of healthy fats and proteins that make them easier for our body to digest.
Dividing the 57 g of almonds over two snacks during the day reduces fatigue.
The study researchers noted that spreading the 57g amount in small doses throughout the day helps maximize the nutritional benefits. By allowing people to get the energy they need without over-consuming calories or fat.
This means that snacking on small portions of almonds spread over two, 29g in the morning and 28g in the afternoon can not only provide long-lasting energy, but also prevent cravings between meals. Making it an extremely beneficial snack choice for those looking for an energy boost without compromising on nutrition.
Reduction of risk factors associated with type 2 diabetes.
A 2012 study by a research team from the University of Medicine and Dentistry of New Jersey, Rutgers, and published in The Journal of Nutrition found that eating almonds on a regular basis may reduce several risk factors associated with diabetes. type 2. The study involved two groups of adults between the ages of 25 and 75 who were at risk of type 2 diabetes. One of the groups was required to consume a snack containing 42g of almonds daily , while the other had to abstain from eating any almond-based snacks. The study measured several diabetes-related biomarkers, such as fasting blood sugar, insulin sensitivity, and levels of triglycerides, cholesterol, and leptin.
At the end of the 12-week study period, researchers observed that participants in the almond group had significantly lower fasting blood sugar levels, better insulin sensitivity, and lower triglyceride levels than those in the almond group. of the control group. They also found that cholesterol levels decreased significantly in both men and women who ate almonds, suggesting that regular consumption of almonds may help reduce risk factors associated with type 2 diabetes.
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