Ellagitannin Consumption Improves Strength Recovery 2-3 Days

[xjohanx]

A dude posted this on a swedish forum.

 

PURPOSE:: Dietary supplementation with polyphenols, particularly ellagitannins, may attenuate the muscular damage experienced after eccentric exercise producing delayed onset muscle soreness (DOMS). The purpose of this study was to determine if ellagitannin supplementation from Wonderful variety pomegranate extract (POMx) improved recovery of skeletal muscle strength following eccentric exercise.

 

METHODS:: Recreationally active males were randomized into a crossover design with either pomegranate extract (POMx) or placebo (PLA), each given over a period of nine days. To produce DOMS, subjects performed 2 sets of 20 maximal eccentric elbow flexion exercises with one arm. Maximal isometric elbow flexion strength and muscle soreness as well as serum measures of creatine kinase, myoglobin, interleukin-6, and c-reactive protein were made at baseline and 2, 24, 48, 72, and 96 h post-exercise.

 

RESULTS:: With both treatments, strength was similarly reduced 2 h after exercise (i.e.; 72% of baseline) and recovery of strength was incomplete after 96 h (i.e.; 91% of baseline). However, strength was significantly higher in POMx compared to PLA at 48 h (85.4 +/- 2.5% and 78.3 +/- 2.6%; p= 0.01) and 72 h (88.9 +/- 2.0% and 84.0 +/- 2.0%; p= 0.009) post-exercise. Serum markers of inflammation and muscle damage did not provide insight regarding possible mechanisms.

 

CONCLUSION:: Supplementation with ellagitannins from pomegranate extract significantly improves recovery of isometric strength 2-3 days following damaging eccentric exercise.

 

Med Sci Sports Exerc. 2009 Nov 23.

 

Eat your pomegranate!

[cubby2112]

I wonder if the dose was just one serving of the extract. If so, that means you need to drink 8oz of pomegranate juice for the effect.

[xjohanx]

Yeah I'm gonna try and get the full article in school soon.

Also pomegranate is not the only plant that contains ellagitannin, I think the substance is also found in cocoa and raspberries (smoothie anyone?).

[chrisjs]

Nice to see POM funding (I'm assuming) research on something other than rabbit erections.

[Vegan Joe]

I believe that's what's in tart cherries that I posted about over a year ago. It was the same effect about reducing muscle soreness and recovery time.