Pomegranate is sometimes described as a superfood. It’s nutrient dense fruit with many potent nutritional properties. It’s been used in ancient medicine and in cuisine around the world, in particular China, India and the Mediterranean region.
You’ll find pomegranate in the form of supplements, juice, powders, extracts, and, of course, the fruit itself.
Pomegranate Juice has attracted attention in the sporting world.
Today we are going to answer the following questions;
1. Why has pomegranate been a focus of research in sports nutrition
2. A look at the key nutrients in pomegranate
3. Practical suggestions to consider when using pomegranate as a food or supplement
SHOW NOTES
(04:54)
An introduction to pomegranate and its anti-inflammatory and antioxidant capacity.
(07:32)
We look at a review in 2018 By British Journal of Nutrition:
Effects of pomegranate supplementation on exercise performance and post-exercise recovery in healthy adults: a systematic review (British Journal of Nutrition (2018), 120, 1201–1216 doi:10.1017/S0007114518002696 © The Authors 2018)
https://pubmed.ncbi.nlm.nih.gov/30350760/
The studies chosen examined either the effects of POMEGRANATE intake on exercise performance and/or exercise-induced fatigue, soreness, muscle damage, oxidative stress, inflammation and cardiovascular function. Initially they had a pool of over 900 studies and selected 11 that met their review criteria. The review looked at;
Effect of pomegranate on
· acute and delayed physical performance
· muscle strength recovery
· muscle fatigue, pain and soreness
· delayed onset muscle soreness - DOMS
Effect of pomegranate supplementation
· on acute and delayed muscle damage responses
· oxidative stress responses
· on inflammatory responses
· on cardiovascular parameters
All of which would be of interest to an endurance runner.
Findings indicate that POMEGRANATE has the potential to:
· enhance endurance and strength performance
· advance post-exercise recovery
· improve cardiovascular responses during and following exercise
The researchers also point out that positive effects of POMEGRANATE supplementation of juice are more likely when;
· POMEGRANATE juice contains >0·7g total polyphenols/0·5 litre
· When large muscle mass exercise is engaged
· When POMEGRANATE juice is consumed at least 60 min before exercise
Additionally the review suggests, the inclusion (750ml/d) of polyphenol-rich POMEGRANATE in the diet of active people prior (60 min) and after exercise (during 48h) could be beneficial for their physical performance and muscle recovery during and following exercise.
They also point out that further research is required to assess how chronic POMEGRANATE supplementation (that means consuming it consistently over a long period of time) impacts the physiological and performance adaptations to exercise training. That type of research may to help optimise POMEGRANATE supplementation guidelines for a range of exercise settings.
(12:44)
The key nutrients in...
