Pomegranates are both messy to eat and delicious to drink, and they have also gained a reputation for being a rich source of antioxidants. Many people are now regularly drinking pomegranate juice because it is shown to provide general health benefits. Other research confirms that active adults and athletes can improve their performance.
The Mystical Fruit
The pomegranate has a long history with human civilization and is mentioned in many legends and religions. It was mentioned in Mesopotamian clay tablets nearly 5,000 years ago, and had a strong symbolic presence in nearly every society around the Mediterranean, as well as ancient China, India, and the Middle East. It was seen as a powerful force capable of warding off evil and promoting fertility. This refers to a story that is written about in the Old Testament of the Bible, as well as the Quran. The story is often seen in artwork as well, where the baby Jesus is accompanied by this item. The precise function of the fruit varied in each tradition, but they all agreed that it was powerful and sacred.
Even the pomegranate’s name is powerful. The first half of its Latin name, Punica granatum, was the name for Carthage in Rome, where pomegranates grew in abundance. The pomegranate is also known by the French as the grenade. The word “grenade” is similar to the word “pomegranate” because the French soldiers thought that grenades looked a lot like pomegranates. The soldiers also thought that grenades were packed with power, which is why they named the weapon “grenade”.
Pomegranates are complex fruits, and this is reflected in their anatomy. You would expect nothing less from a fruit with such power. The outside of a pomegranate bush includes the leaves, flower, stem, roots, and bark, all of which are consumed by humans for a perceived health benefit. The fruit that is edible gets the most press and this is right.
The hard outer shell of the fruit is attached to a fibrous inner support structure, the mesocarp, which contains pockets containing clusters of seeds. The little sacks contain the crunchy seeds and the tart juice, which are the most beneficial parts of the pomegranate.
Pomegranate has Potential!
Pomegranates are rich in vitamins and minerals, including vitamin C, potassium and iron. Although the pomegranate and its juice seem to have a tangy taste, there are even more benefits to them. The skin and juice of pomegranates are both high in natural phenols, which are phytonutrients that are found in many other superfoods such as berries, olive oil, green tea, cacao, coffee, nuts, and spices, as well as various leafy vegetables.
The value of some foods can only be determined by looking at them closely.
Pomegranates contain high levels of phenolic molecules such as ellagic acid and quercetin, as well as polyphenolic compounds such as tannins. Some substances have been linked to lower rates of cancer and heart disease in some studies, even though antioxidants in general are still an area that needs more research. The fruit’s antioxidant capacity is derived from vitamin C and phenolic molecules, which are in greater concentrations early in the ripening process.
Pomegranates are rich in nitrates, just like beet root and dark leafy green vegetables. Nitrates are molecules consisting of nitrogen and oxygen, that were once though to be just byproducts of metabolism or even harmful components.
Now, it is believed that both nitrates and nitrites help to regulate the nitric oxide levels in blood vessels in tissues that require a lot of oxygen, such as muscles.
When pomegranate is consumed on a regular basis, it has been shown to potentially reduce the risk of atherosclerosis, aging, and memory problems. Pomegranate juice has been linked to a reduction in systolic blood pressure, which may be due to its ability to inhibit the angiotensin-converting enzyme (ACE) system.
Nitrates seem to have a more immediate effect on blood flow, while other substances found in pomegranates, such as catechins and polyphenolics, help to regulate the ACE system, which in turn supports healthy blood flow on a daily basis.
Pomegranate Gets the Juices Flowing
For most of the last decade, supplements containing arginine have been the most popular choice for people looking to improve their nitric oxide levels. Arginase is an enzyme that breaks down arginine, and this process limits the effectiveness of arginine supplementation. High doses of arginine are necessary to see a performance impact. Meanwhile, researchers have discovered that vasoactive natural nutrients, such as catechins and nitrates from fruits and vegetables, may be more efficient than arginine in supporting circulation to muscle.
Fruits such as pomegranate may help improve blood circulation to muscles due to their nutrient content.
During periods when we are simply hanging out, our skeletal muscles might receive around 15-20 percent of the 5 or more liters of blood being pumped by the heart each minute. This blood is pumped through tens of thousands of miles of blood vessels. More glucose and oxygen are sent to the exercising muscles than at any other time, and their need for these two materials is enormous During himalayan intense exercise, more glucose and oxygen are necessary for the muscles. Up to 80% of blood flow increases to muscle tissue at this time, bringing oxygen and nutrients while collecting carbon dioxide and heat to be released by the lungs and skin.
When you eat foods with nitrates in them, your body efficiently absorbs the nitrates from your digestive tract and they circulate in your bloodstream. Some of the nitrate is taken up by the salivary glands while the majority is filtered out by the kidneys. Nitrates are produced by the salivary glands and are converted to nitrites by bacteria in the mouth. Nitrites are then swallowed and absorbed into the bloodstream.
The muscles need more blood during exercise and basically are not getting enough oxygen. If there is too much nitrite, it can be turned into NO to help widen blood vessels and increase blood flow. This will provide more oxygen to the muscles. If you take a pre-workout that contains ingredients that support vasodilation, you will experience an intense blood rush to the muscles, often referred to as a “pump.”
Studies have shown that nitrates and nitrites can help the body use oxygen more efficiently, meaning that an athlete could use less oxygen in a given workout, or accomplish more work before getting exhausted.
How Pomegranate Juice Supports Exercise
Pomegranate juice contains antioxidants that improve athletic performance in various ways. While exercise is beneficial for our health, it also puts a certain amount of stress on our bodies. The intensity of our workout affects the amount of stress that our muscle tissue, cells, and central nervous system (CNS) undergo.
The stress that comes with exercise, or oxidative stress, is a normal response that can be unpleasant. Oxidative stress occurs when the body’s antioxidant system can’t keep up with the production of free radicals, which can damage cells.
Normal reactions to exercise can include discomfort, decreased energy, and an increase in lactic acid levels. Pomegranates contain a lot of polyphenols and quercetin, which could help reduce or prevent exercise-related muscle damage.
Antioxidants
They are thought to reduce the risk of chronic diseases, such as heart disease and cancer, by scavenging harmful free radicals. Polyphenols are phytochemicals that scavenge harmful free radicals and are thought to reduce the risk of chronic diseases, such as heart disease and cancer. Phenolics, also known as polyphenols, give fruits their vibrant color. Pomegranates are one type of fruit that gets its color from phenolics. Phenolics offer many health advantages, for example, lessened irritation and security of our cardiovascular framework. One of the polyphenols in pomegranate juice, Gallic acid, has been shown to improve muscle recovery and strength.
Quercetin is found in plants and is a bioflavonoid. Bioflavonoids are antioxidants that can help reduce inflammation, remove toxins, and decrease cellular damage in the body. Quercetin is a plant-based nutrient found in pomegranate juice that has been shown to improve muscle recovery and exercise performance.
Nitrates
Pomegranates are thought to contain high levels of nitrates, which, according to studies, can improve athletic performance. The chemicals known as nitrates are found in many different types of plants. When we eat these plants, the nitrates convert to a compound called nitric oxide in our bodies. Nitric oxide makes our blood vessels wider so that more oxygen can get to the muscles that are working. The process of blood flow being directed to working muscles has been shown to improve cardiorespiratory performance and muscle function.
Pomegranate Juice Research
Studies have found that pomegranate juice consumption may have benefits for athletes. Some benefits include improved blood flow, reduced inflammation, and increased antioxidant levels.
Improved Muscle Recovery in Athletes
The purpose of the study was to see if pomegranate juice would help weightlifters with muscle recovery. Olympic weightlifting is extremely strenuous and usually causes several days of feelings of fatigue and discomfort. Research has shown that exhaustive training decreases strength, increases muscle damage, and causes oxidative stress and inflammation. The stress that comes from exercise, as well as the discomfort afterwards, causes a lot of people to stop their training programs.
Nine young men who were elite weightlifters volunteered for the research trial. The men had to have at least three years of training experience and lift weights at least five times a week for 90-120 minutes each time. The participants were healthy, without any injuries, and were not taking antioxidants or anti-inflammatory drugs either during the testing period or in the month leading up to it.
Before participants took pomegranate juice, researchers noted how much weight they could lift in one try for each type of Olympic lifting move (snatch, clean and jerk , and squat ). The research team also took blood samples, recorded blood pressure, and heart rate before and after each training session. The participants were tested using a placebo, and then they were separate trained using pomegranate juice supplementation.
Each participant drank three 250ml glasses of pomegranate juice per day for the duration of the research.
Pomegranate juice supplementation significantly improved workout values compared to the placebo, indicating that it would be beneficial to drink before working out. After taking the supplement, the weightlifters were able to work out for longer and lift more weight.
The results of the study showed that the participants had less muscle soreness and recovered more quickly. The biggest improvements in decreased delayed muscle soreness were seen in the quadriceps compared to the biceps.
The study also showed that systolic blood pressure improved both during and after training. The top value when measuring the pressure in your blood vessels is systolic blood pressure, which occurs when your heartbeats. Pomegranate juice supplementation seems to help lower heart rate and blood sugar levels.
The results also measured the blood serum biomarkers for muscle damage caused by exercise. After people took pomegranate supplements, the blood samples showed that the levels of creatine kinase and lactate dehydrogenase were reduced. There are two muscle enzymes, CK and LDH, that are released during intense exercise. Higher levels of these enzymes in our blood is an indicator that there has been muscle injury. Drinking pomegranate juice appears to significantly lower these values.
According to the study, drinking pomegranate juice during weight training and in the 48 hours afterwards can help improve your whole-body muscle strength. The researchers said that consuming 750ml of the drink per day could have a significant anti-inflammatory effect.
In general, pomegranate juice supplementation led to better athletic performance, including increased muscle strength. The study should be repeated with a larger sample size and athletes from different sports to get more accurate results.
Improved Muscle Recovery in Non-Athletes
In another study, 45 young men who were physically active but not resistance-trained were studied. The aim of the research was to see how much pomegranate juice is needed to have an effect on isometric strength after eccentric exercise. Eccentric exercise is a type of training where you lower a weight slowly against resistance/gravity. This enables the muscle to continue working beyond its normal capacity.
The men were split into groups and given either pomegranate juice once daily (650mg gallic acid), twice daily (1,300 mg gallic acid), or a placebo. Pomegranate juice improved muscle strength at both lower and higher doses when compared to the placebo. Muscles recovered much more quickly for people who drank either amount of pomegranate juice.
Due to the results, it seems like you wouldn’t have to drink as much pomegranate juice to get the benefits of it helping with muscle recovery.
Improved Blood Flow and Oxygen Delivery
More research was done using pomegranate extract on 19 young, highly active men and women. The study examined whether or not nitrate-rich pomegranate extract would improve vessel dilation, blood flow, and exercise performance. The participants were given either 1,000 mg of pomegranate extract, 1,000 mg commercial pomegranate supplement, or placebo 30-minutes prior to exercise.
Each volunteer completed three separate treadmill tests to exhaustion. The results showed that taking pomegranate extract before exercise increases the diameter of blood vessels, which results in better blood circulation and more oxygen being delivered to the muscles that are working. It also showed that it could delay fatigue and improve athletic performance in highly active individuals.
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