In a study published in the journal Current Developments in Nutrition , scientists conducted a study on 26 middle-aged people. They were divided into two groups. One group ate 60 grams of almonds per day, the other group ate 90 grams of cookies per day, according to the health website Verywell Health (USA).

They were asked to exercise for 1 to 4 hours a week for 8 weeks. After 8 weeks, the participants were asked to walk downhill for 30 minutes to create muscle damage. Immediately after this exercise, they ate their usual serving of almonds or crackers.

The team then measured muscle soreness and performance, such as testing muscle strength and jumping ability. Blood tests were also performed to check for inflammation caused by muscle damage, as well as levels of C-reactive protein and creatine kinase.

The results showed that during the muscle recovery period, that is, within 72 hours after the workout, those who ate almonds had lower levels of creatine kinase in their blood. This indicates less muscle damage. Not only that, their muscle performance within the next 72 hours was also better than the group that did not eat almonds.

Muscle pain level The almond eaters also had about a 30% lower body mass index (BMI) over the next 48 hours. The study authors concluded that eating 60 grams of almonds per day may help alleviate muscle pain, maintain better muscle strength, and reduce creatine kinase response.

Almonds are a very healthy nut. The nutrients in almonds, such as protein, antioxidants, and other phytonutrients, can help with post-workout recovery.

Not only that, almonds contain monounsaturated fats and omega-3 fatty acids, which help reduce "bad" LDL cholesterol and increase "good" HDL cholesterol. The abundant amount of vitamin E in almonds acts as an antioxidant, protecting the heart from damage caused by free radicals, according to Verywell Health.