Snack Foods for Muscle Strength

Overseen By Mark Kern, PhD, RD

Age: 18 - 65

Sex: Any

Trial Phase: Academic

Sponsor: San Diego State University

Must not be taking: Anti-inflammatories

Disqualifiers: Smoking, Musculoskeletal limitations, others

No Placebo Group All trial participants will receive the active study treatment (no placebo)

Compensation: Varies

Number of Visits: 24

Duration: 8 weeks

60 Participants Needed

What You Need to Know Before You Apply

What is the purpose of this trial?

This trial aims to determine whether eating almonds or cereal bars after exercise can enhance muscle strength and growth during an eight-week weight training program. It also examines how these snacks might aid short-term workout recovery. Participants will consume either almonds or cereal bars post-workout. This trial may suit individuals who exercise less than 3 hours a week, have a BMI between 18.5 and 30, and do not regularly eat nuts or use recovery treatments like hydrotherapy or massage. As an unphased trial, this study provides a unique opportunity to explore new methods for improving workout recovery and muscle growth.

Will I have to stop taking my current medications?

The trial requires that you do not use medications known to impact inflammation, so you may need to stop taking such medications if you are currently using them.

Is there any evidence suggesting that this trial's treatments are likely to be safe?

Research has shown that eating almonds is generally safe for most people. Studies have found that almonds can benefit heart and gut health and may help reduce muscle damage and soreness after exercise. No major reports of serious side effects from eating almonds exist.

Studies also indicate that cereal bars are safe. Often made with natural ingredients, they serve as a convenient snack or meal replacement. When eaten as part of a balanced diet, cereal bars present no significant safety concerns.

Both almonds and cereal bars are well-tolerated by many people, making them safe options for those interested in joining this trial. ^{1 2 3 4 5}

Why are researchers excited about this trial's treatments?

Researchers are excited about these treatments because they explore the potential of everyday snack foods like almonds and cereal bars to boost muscle strength. Unlike typical protein supplements and shakes commonly used for muscle building, these snacks offer a more accessible and natural option. Almonds provide healthy fats, protein, and fiber, while cereal bars are convenient and often enriched with essential nutrients. This trial could pave the way for simpler, more enjoyable ways to support muscle health through diet.

What evidence suggests that this trial's treatments could be effective for muscle strength?

This trial will compare the effects of cereal bars and almonds on muscle strength and recovery. Studies have shown that protein bars, such as cereal bars, can aid muscle growth and recovery. They are portable and nutrient-rich, often containing enough protein to support muscle healing and growth after exercise. However, some bars might not be fully absorbed by the body, reducing the effective use of protein.

Participants in the cereal bar arm will consume cereal bars post-exercise, while those in the almond arm will consume almonds. Eating almonds has been shown to maintain muscle strength and reduce soreness and pain. Almonds are rich in essential nutrients, including amino acids, which are crucial for muscle growth. They also help lower inflammation, aiding recovery after exercise. Both almonds and cereal bars can benefit those seeking to improve muscle strength and recovery. ^{1 5 6 7 8}

Who Is on the Research Team?

Mark Kern, PhD, RD

Principal Investigator

San Diego State University

Are You a Good Fit for This Trial?

This trial is for individuals with BMIs between 18.5-30 who do less than 3 hours of structured exercise per week. It aims to see if eating almonds or cereal bars after working out can help build muscle and strength over an eight-week training program.

Inclusion Criteria

Participate in no more than 3 hours of structured exercise per week

BMIs of 18.5-30 kg/m2

Exclusion Criteria

Weight training more than 30 min/week

Smoking

Regular consumption of more than 2 servings of nuts per week

Timeline for a Trial Participant

Screening

Participants are screened for eligibility to participate in the trial

2-4 weeks

Treatment

Participants engage in a weight training program with post-exercise consumption of either almonds or cereal bars

8 weeks

Regular visits for exercise sessions and assessments

Follow-up

Participants are monitored for muscle damage, body composition, and strength changes

1 week

Assessments at 24, 48, and 72 hours post-baseline

What Are the Treatments Tested in This Trial?

Interventions

• Almond
• Cereal Bar

Trial Overview The study is testing the effectiveness of consuming almonds or cereal bars immediately post-exercise on muscle recovery and growth during an eight-week weight training regimen, as well as their short-term recovery benefits.

How Is the Trial Designed?

Group I: Cereal bar arm Experimental Treatment 1 Intervention

weight lifting exercise and post-exercise cereal bar consumption

Group II: Almond arm Experimental Treatment 1 Intervention

weight lifting exercise and post-exercise almond consumption

Who Is Running the Clinical Trial?

San Diego State University

Lead Sponsor

Trials

182

Recruited

119,000+

Published Research Related to This Trial

Intermittent access to palatable foods in male Wistar rats led to increased anxiety-like behavior and excessive intake of these foods, which were reversible by blocking the CRF1 receptor in the central nucleus of the amygdala (CeA).

The study found that the CRF-CRF1 receptor system in the CeA plays a crucial role in managing maladaptive eating behaviors, while the basolateral nucleus of the amygdala (BlA) influences regular chow intake, highlighting the complex mechanisms behind compulsive eating.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

CRF-CRF1 receptor system in the central and basolateral nuclei of the amygdala differentially mediates excessive eating of palatable food. Iemolo, A., Blasio, A., St Cyr, SA., et al.[2021]

An 8-week study involving 46 overweight and obese women showed that a diet enriched with baru almonds led to a significant reduction in waist circumference and improved high-density lipoprotein (HDL) levels, which are beneficial for heart health.

The baru almond diet also decreased cholesteryl ester transfer protein expression, suggesting a positive impact on lipid metabolism, making it a potentially effective dietary intervention for improving cardiovascular health.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

A baru almond-enriched diet reduces abdominal adiposity and improves high-density lipoprotein concentrations: a randomized, placebo-controlled trial. de Souza, RGM., Gomes, AC., de Castro, IA., et al.[2019]

Amygdalin, when injected into rats, significantly reduced pain caused by formalin, showing effectiveness in both early and late phases of pain response, particularly at doses below 1 mg/kg.

Molecular analysis indicated that amygdalin decreased the expression of inflammatory cytokines like TNF-alpha and IL-1beta, supporting its potential as an analgesic with anti-inflammatory properties.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Antinociceptive effect of amygdalin isolated from Prunus armeniaca on formalin-induced pain in rats. Hwang, HJ., Kim, P., Kim, CJ., et al.[2022]

In a study involving 36 normolipidemic male albino rabbits over 60 days, Prunus amygdalus (almond) demonstrated significant cholesterol-lowering effects, reducing total cholesterol, triglycerides, and LDL cholesterol while increasing HDL cholesterol.

Whole almond seeds were the most effective form, showing the greatest reduction in harmful cholesterol levels compared to almond oil and defatted seeds.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Effect of Prunus amygdalus seeds on lipid profile. Teotia, S., Singh, M., Pant, MC.[2013]

In a 12-week study involving 20 patients with type 2 diabetes, adding approximately 60 grams of almonds daily improved glycemic control and reduced body fat compared to a control diet.

The almond diet significantly lowered total cholesterol and LDL cholesterol levels, indicating potential cardiovascular benefits for patients with diabetes.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus. Li, SC., Liu, YH., Liu, JF., et al.[2022]

Prunus amygdalus (PA) nuts significantly improved cognitive functions in rats with scopolamine-induced amnesia, showing promise as a memory-restorative agent after 7 and 14 days of treatment at various doses.

PA nuts also reduced brain cholinesterase activity and lowered cholesterol and triglyceride levels, suggesting they may help counteract factors associated with Alzheimer's disease and cognitive decline.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Efficacy study of Prunus amygdalus (almond) nuts in scopolamine-induced amnesia in rats. Kulkarni, KS., Kasture, SB., Mengi, SA.[2021]

Apigenin, a natural compound found in foods like parsley and celery, promotes skeletal muscle growth and differentiation in mice by enhancing the expression of key muscle proteins and activating important cellular pathways.

The study identified that apigenin works through specific mechanisms involving the Prmt7-PGC-1α-GPR56 and Prmt7-p38-myoD pathways, which could help prevent muscle weakness and improve muscle health.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Apigenin enhances skeletal muscle hypertrophy and myoblast differentiation by regulating Prmt7. Jang, YJ., Son, HJ., Choi, YM., et al.[2019]

In a study involving 46 overweight and obese women over 8 weeks, baru almond supplementation significantly increased the activity of the antioxidant enzyme glutathione peroxidase (GPx), suggesting a potential benefit for improving antioxidant status.

However, there were no significant changes in other inflammatory markers or oxidative stress indicators between the baru almond group and the placebo group, indicating that while baru almonds may enhance GPx activity, their overall impact on inflammation and oxidative stress may be limited.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Baru Almonds Increase the Activity of Glutathione Peroxidase in Overweight and Obese Women: A Randomized, Placebo-Controlled Trial. de Souza, RGM., Gomes, AC., Navarro, AM., et al.[2023]

Microinjections of the GABAA receptor agonist muscimol into the central nucleus of the amygdala significantly reduced food intake in both satiated and fasted rats, indicating that this area of the brain plays a crucial role in controlling feeding behavior.

The inhibitory effects of muscimol on food intake were blocked by the GABAA receptor antagonist bicuculline, suggesting that GABAA receptor activation is essential for inducing reduced appetite, while the GABAB agonist baclofen did not affect food intake, highlighting the specific role of GABAA receptors in this process.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

GABAA receptors in the amygdala: role in feeding in fasted and satiated rats. Miñano, FJ., Meneres Sancho, MS., Sancibrián, M., et al.[2019]

Whole grain cereal (WGC) significantly reduced body weight gain, fat mass, and improved the serum lipid profile in obese mice, indicating its potential to combat obesity-related health issues.

WGC not only increased muscle mass and strength by activating key cellular pathways but also promoted muscle growth while reducing factors associated with muscle atrophy, suggesting it could be a beneficial functional food for preventing obesity-induced muscle loss.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Whole grain cereal attenuates obesity-induced muscle atrophy by activating the PI3K/Akt pathway in obese C57BL/6N mice. Lee, S., Kim, MB., Kim, C., et al.[2022]

The Expert Panel for Cosmetic Ingredient Safety reviewed new data since their 1983 assessment and confirmed that Sweet Almond Seed Meal is safe for topical use.

The safety conclusion is based on updated information regarding product types, usage frequency, and concentrations, ensuring it remains appropriate for human application.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Prunus Amygdalus Dulcis (Sweet Almond) Seed Meal. Burnett, CL., Bergfeld, WF., Belsito, DV., et al.[2023]

The mu opioid receptor agonist DAGO significantly increased food intake in rats when injected into the central nucleus of the amygdala, indicating its role in regulating appetite.

Other opioid peptides, such as delta and kappa agonists, did not affect food intake at the tested doses, suggesting that mu receptors are primarily responsible for this effect, while the roles of delta and kappa receptors remain uncertain.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Involvement of mu opioid receptors in the amygdala in the control of feeding. Gosnell, BA.[2019]

Infusing the GABA(A) receptor agonist muscimol into the amygdala of male Syrian hamsters significantly reduced submissive behavior, indicating that GABAergic neurotransmission plays a crucial role in both acquiring and expressing conditioned defeat.

This study provides the first evidence that the neural circuits involved in fear conditioning are also relevant in understanding stress-related behavioral changes, highlighting the amygdala's importance in emotional responses to social defeat.

NCBI (Pubmed)

pubmed.ncbi.nlm.nih.gov

Activation of GABA(A) receptors in the amygdala blocks the acquisition and expression of conditioned defeat in Syrian hamsters. Jasnow, AM., Huhman, KL.[2019]

Citations

1. pubmed.ncbi.nlm.nih.gov pubmed.ncbi.nlm.nih.gov/39257478/

Almond Consumption Modestly Improves Pain Ratings, ... This study demonstrates that 2.0 oz/d of almonds modestly reduces pain, better maintains muscle strength, and reduces the CK response to eccentric-based ...

2. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC11381864/

Almond Consumption Modestly Improves Pain Ratings ... This study demonstrates that 2.0 oz/d of almonds modestly reduces pain, better maintains muscle strength, and reduces the CK response to eccentric-based ...

3. sciencedirect.com sciencedirect.com/science/article/pii/S2772753X25002254

Effect of Almond Processing on Nutritional Value and ... It is a rich source of essential amino acids, fiber, and healthy fats. Studies have shown that almond protein can help promote muscle growth and ...

4. commons.und.edu commons.und.edu/cgi/viewcontent.cgi?article=7596&context=theses

The Role of Almonds in Exercise Recovery and Athletic ... Three studies found that increased almond intake reduced pain and alleviated muscle soreness. Four studies found similar results in reduced ...

5. clinicaltrials.gov clinicaltrials.gov/study/NCT04958018

Almond Supplementation and Exercise Recovery The PURPOSE of this study is to see if eating almonds for four weeks will reduce muscle damage, soreness, and inflammation during several days of recovery from ...

6. cir-safety.org cir-safety.org/sites/default/files/RR_Sweet%20Almond.pdf

Safety Assessment of Prunus Amygdalus Dulcis (Sweet ... On the basis of the available data and clinical experience, it is concluded that Sweet Almond Oil and Almond Meal are safe for topical ...

7. pmc.ncbi.nlm.nih.gov pmc.ncbi.nlm.nih.gov/articles/PMC7146189/

Almonds (Prunus Dulcis Mill. D. A. Webb) - PubMed Central Overall, these data suggest that the addition of almonds to a meal significantly improves both the glycemic and insulinemic control (decreasing the meal ...

8. mdpi.com mdpi.com/2072-6643/16/12/1964

The Effects of Almond Consumption on Cardiovascular ... The consumption of almonds has been associated with several health benefits, particularly concerning cardiovascular and intestinal health.