Reviewed By | Dr. Elizabeth Karmen Gregg
Reviewed By | Dr. Elizabeth Karmen Gregg
PhD in Integrative And Functional Medicine | Swolverine Medical Review Board
Dr. Karmen is a clinical nutritionist, researcher, and educator specializing in hormonal health and functional nutrition for women in the prenatal, postpartum, and reproductive stages. With over a decade of experience in clinical and academic settings, she integrates evidence-based science with patient-centered care to help women achieve optimal hormonal balance and lifelong wellness.

Pomegranate Supplementation Accelerates Recovery of Muscle Damage and Soreness and Inflammatory Markers after a Olympic Weightlifting Training Session

 

Study Design: randomized double blind crossover

Author Information Achraf Ammar, Mouna Turki, Hamdi Chtourou, Omar Hammouda 

Research Unit: Education, Motricité, Sport et Santé, UR15JS01, High Institute of Sport and Physical Education of Sfax, University of Sfax, Sfax, Tunisia.

Institute of Sport Science, Otto-von-Guericke-University Magdeburg, Magdeburg, Germany.

Background

Pomegranates are rich in vitamins, essential minerals, and polyphenols. As one of the most nutrient dense fruits in the entire fruit ecosystem, studies have shown that pomegranates may benefit a wide modalities of training protocols, due to its antioxidant, anti-inflammatory capabilities, and nitrate content. The aim of this study was to investigate the effect of natural Pomegranate juice supplementation on performance and acute and delayed responses of muscle soreness and biomarkers of muscle damage after a weightlifting training session.

Methods

Nine elite weightlifters (21±0.5 years) performed two Olympic-Weightlifting-sessions after either placebo (PLA) or natural pomegranate juice (POMj) supplementations. Participants were required to have more than 3 years of OLY weightlifting experience, no past injuries, and had to stop any use of antioxidants or anti-inflammatory drugs, 30 days before and during trial. Heart rate, blood pressure and blood samples (hematological parameters, muscle damage and C-reactive protein (CRP)) were collected at rest, 3min and 48h after each session. Weightlifting performance, Rate Of Perceived Exertion (RPE), and DOMS were also assessed after each training session. Each training session included three Olympic-Weightlifting exercises: snatch, clean and jerk, and squat for a total of 5 sets, at 85 and 90% of 1-RM max.

Results

Statistical tests showed higher performance (+8.30%), maximum load lifted by 3.26% and lower RPE values (-4.37%) using 500 mg pomegranate supplementation (p<0.05) in comparison with placebo. With a significant DOMS improvement of (13.4%). Compared to placebo, pomegranate supplementation attenuated the acute increase of systolic blood pressure.

Conclusions

Natural POMj seems to ameliorate the capacity to adhere to an intensive training program. Therefore, elite weightlifters are advised to use natural POMj during intensive training program and competition to accelerate muscle recovery.

DOWNLOAD THE CLINICAL STUDY BELOW

Find similar articles:

Clinical Studies

More stories

The Effects Of Beetroot Juice On CrossFit Performance And Hormonal Response

The Effects Of Beetroot Juice On CrossFit Performance And Hormonal Response

The Effects Of Beet Root Juice On CrossFit Performance and Hormonal Response Study Design: randomized double blind crossover Author Information  Ma...

The Effects Of Rhodiola Rosea on Exercise Endurance Capacity

The Effects Of Rhodiola Rosea on Exercise Endurance Capacity

THE EFFECTS OF RHODIOLA ROSEA ON EXERCISE ENDURANCE CAPACITY  Study Design: randomized double-blind crossover Author Information  ERIC E NOREEN, JA...