Pomegranate for exercise-induced muscle damage 💥
A useful recovery strategy?
The Effects of Pomegranate Supplementation on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis
Background
Pomegranates contain a high dose of antioxidants and have been shown to reduce markers of inflammation, but does this result in improved exercise recovery? 🧐
Study Details
This new meta-analysis compiled data from 10 studies (198 participants including 149 athletes)…
…to establish the effects of pomegranate supplementation on muscle damage 🔍
Key Findings
Pomegranate was primarily provided as juice 50 ml - 2,000 ml daily for 7-days to 2-months🥤
When compared to placebo/control measures, pomegranate did not significantly affect…
❌ Neuromuscular recovery
❌ Muscle soreness
❌ Lactate
❌ Myoglobin
❌ Creatine kinase
But it did significantly reduce levels of lactate dehydrogenase immediately post-exercise ✅
(indicating a short-term protective effect)
Conclusion
Overall, pomegranate may not be the best standalone recovery strategy to reduce muscle damage or muscle soreness‼️
It may still offer some benefit when combined with other recovery strategies, but this is yet to be determined 🤔
Keep it as a tool in the toolbox, and prioritise other strategies first 🧰