Introduction
Delayed onset muscle soreness (DMAT) is a common discomfort we experience after intense or unusual exercise. Although we cannot completely eliminate this discomfort, there are strategies that can help us reduce it considerably and speed up our recovery. In this article, you will discover a delicious way to combat muscle pain and improve your physical well-being.
The importance of a proper strategy
Contrary to popular belief that pain is synonymous with progress, legendary trainer Arthur Lydiard teaches us that suffering during training does not necessarily guarantee better results. What we really need is an appropriate strategy that allows us to optimize our recovery and minimize the discomfort associated with physical activity.
The power of nuts
New research suggests that walnuts could be our best allies for a discomfort-free recovery. According to a study published in Frontiers in Nutrition, consuming 57 g of almonds daily for a month before an intense training session can have positive effects on our muscle recovery. Study participants experienced lower fatigue levels, better mood, and less muscle damage after exercise. Additionally, an increase in the levels of the 12,13-DiHOME molecule was observed, which is related to energy regulation, mitochondrial function and metabolic health.
Ideas to include nuts in your diet
If you find it difficult to eat a handful of almonds every day, there are other delicious ways to include nuts in your diet. You can spread them like cream on a slice of bread or add them to your post-workout smoothie. Plus, you can experiment with different combinations of ingredients to get even more flavor and variety in your meals.
Recipe: Homemade walnut cream
Making nut butter at home is easier than you think. Simply bake 170g of raw nuts at 180ºC until toasted, then put them in a food processor to form a paste. If the consistency is too thick, you can add 1 to 2 teaspoons of oil. You can also experiment with different ingredients, such as orange zest, chili oil, ground cardamom, or unsweetened grated coconut, for different flavors and textures.
Conclusions
In summary, delayed-onset muscle soreness is a common complaint after intense exercise. Although we cannot eliminate it completely, we can reduce it considerably and speed up our recovery. Nuts, particularly almonds, have proven to be an excellent option to combat muscle pain and improve our physical well-being. Experiment with different ways to include walnuts in your diet and enjoy the benefits for your health and muscle recovery.
