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.