Date of Award

4-17-2025

Document Type

Independent Study

Degree Name

Master of Science (MS)

Department

Nutrition & Dietetics

First Advisor

Dr. Brenna Swanson

Abstract

Objectives: During exercise, many trained athletes and physically active adults experience symptoms of exercise-induced muscle damage (EIMD). The effects of EIMD can cause limitations in athletic performance and increased duration of exercise recovery. Nutritional interventions have shown results in improving the duration of recovery. However, there are few studies completed on common food items. This review aims to examine the role of almonds in exercise recovery and athletic performance. Methods: A literature search was conducted utilizing Google Scholar, PubMed, CINAHL Ultimate, and reference hand searching. The search parameters included the dietary intervention of almonds for trained athletes and physically active adults in exercise recovery and performance. Studies were excluded if there was a combined intervention, a population other than young and middle-aged adults, or if they were unavailable in English. Of the 29 articles that were screened, six articles matched the inclusion criteria. Results: A total of six articles were reviewed to determine the effects of almonds on exercise recovery and performance. Four of the six articles were randomized controlled trials (RCTs), one was a randomized crossover study, and one was a parallel group-randomized trial (GRT). All experimental trials found that almond consumption enhanced athletic performance. Three studies found that increased almond intake reduced pain and alleviated muscle soreness. Four studies found similar results in reduced serum markers of muscle damage due to almond consumption. Two studies found that almond intake reduces certain inflammatory markers. The studies differed in the amounts of almonds consumed and the timing of exercise. Conclusions: These findings suggest that increased almond intake may reduce symptoms of EIMD and enhance athletic performance. However, there are limited studies available with a primary focus on almond interventions for exercise recovery. More studies with larger populations are needed to confirm the results found using almonds as a dietary intervention further.

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