The purpose of the research is two-fold. One goal is to determine if post-exercise almond or cereal bar consumption can promote muscle gain as well as increasing muscular strength throughout an eight-week weight training program. The other goal is to assess the short-term effects of almonds or cereal bar on recovery that may explain the overall long-term adaptations.

Inclusion Criteria:

• BMIs of 18.5-30 kg/m2
• participate in no more than 3 hours of structured exercise per week

Exclusion Criteria:

• weight training more than 30 min/week,
• smoking,
• use of medications known to impact inflammation,
• musculoskeletal limitations,
• use of supplements within 1 month of participation that are known to impact body composition, antioxidant or inflammatory status,
• regular consumption of more than 2 servings of nuts per week,
• unwillingness to refrain from recovery treatments during the study such as hydrotherapy, massage, stretching, compression garments, anti-inflammatory medications and topical applications.