Pomegranate Reduces Muscle Soreness

Ellagitannins are bioactive polyphenols abundant in somefruits and nuts, such as pomegranates, black raspberries, raspberries,strawberries, walnuts and almonds. Pomegranate (Punica granatum L.) fruits are widely consumedfresh and as a beverage, such as juice. If you have been reading the news lately, pomegranate juice has been found to have a protective role in preventing heart disease, high blood pressure and prostate cancer— and now it can even protect skeletal muscle!

A previous study reported that tart cherry juice prevents muscle soreness via potent antioxidant effects; pomegranate juice seems to also provide protective effects from muscle damage. The mechanisms mediating polyphenol supplementation from fruit are not clear, but may be linked to a reduction of oxidative stress and inflammation, which is caused by intense exercise.

Subjects consumed pomegranate juice twice daily and then performed a bout of maximal eccentric exercise— the most muscle-damaging form of exercise you can perform. After the intense workout session, the group that consumed pomegranate juice recovered from exercise faster than the group that did not consume pomegranate juice, and had less muscle soreness. In conclusion, this study demonstrates that twice-daily pomegranate juice consumption rich in ellagitannin supplementation over a nine-day period improves strength recovery 48-72 hours following a damaging bout of eccentric exercise.


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  1. #1 by fitfactsnfreshlife on July 29, 2011 - 12:28 am

    You have some great stuff on here! I actually drink both Cherry and Pom juice the week leading up to the race because it really does help. Just have to watch all the sugar.

    • #2 by supplementstand on July 29, 2011 - 2:46 am

      thanks!! Pom juice is outstanding. Does so many different things for the body!

  2. #3 by Leslie Mainguy on August 1, 2011 - 5:58 pm

    I do not even know how I stopped up right here, but I believed this put up was once great. I don’t recognize who you’re but definitely you’re going to a famous blogger if you aren’t already 😉 Cheers!

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