The ergogenic effect of almonds must be elucidated as previous studies are limited to their influence on metabolic profiles. OBJECTIVES: This study aimed to evaluate the impact of ingesting raw, shelled, whole almonds on pain perception, force production, and biochemical indices during recovery from eccentrically biased exercise. METHODS: Using a randomized, crossover design, 25 healthy adults (37 ± 6 y; 12 men, 13 women) completed 30-minute downhill (-10%) runs at 65-70% of VO2 max followed by a 3-day recovery period after consuming either almonds (2oz/d) or an isocaloric amount of pretzels for 8 weeks. Subjects consumed a serving of the respective study food immediately following the run and each day during the recovery. Fasted blood was collected, and pain and performance were tested prior to the run and each morning during recovery. RESULTS: The downhill runs elicited moderate amounts of muscle damage as evidenced by the peak of creatine kinase (CK) 24 h after the downhill run (Time: p < 0.001, η2 = 0.40). The almond trial reduced CK thereafter during the recovery period, whereas the control experienced a plateau through the 48-h timepoint. Maximal torque at 120° per second of flexion was higher during the almond trial when compared to the control both 24 h and 72 h after the downhill run (Trial: p < 0.010, η2 = 0.28). Pain of the right tibialis was less at baseline and 48 h after the downhill run during the almond trial, when compared to the control (Trial: p = 0.050, η2 = 0.15). Additionally, pain during the maximal contraction protocol was less after 24 h and 48 h of recovery during the almond trial only (Trial: p < 0.030, η2 = 0.23). There were no significant changes in vertical jump force and C-reactive protein for both trials. CONCLUSION: This study demonstrates that a 2.0 oz/d serving of almonds reduces delayed onset of muscle soreness and better maintains muscle strength, potentially promoting improved exercise tolerance and training adaptations.