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Pomegranate Extract: Benefits Weight Lifting & Athletic Performance (Pre/Post Workout)

Updated: Sep 3, 2019

Pomegranate is widely used in treatment of many disease from ancient time. Pomegranate is rich source of Fibres, Proteins and Vitamins. Pomegranate is seems to be effective in heart & blood related diseases, diabetes, cancers, gastric infections, arthritis and weight loss.

Pomegranate: Recovery and Strength

When you are doing body building you can’t forgot benefits of Pomegranate.

Pomegranate is strong anti-inflammatory agent due its high concentration of antioxidants and prevents oxidative stress, damage and reduce inflammations.

Pomegranate is bioflavonoid contains polyphenols including flavonols, ellagitannins, and anthocyanins (polyphenols in pomegranate shows more vasodilation than same category fruits) which shows direct effect on Nitric Oxide pathway. Polyphenols enhance entero salivary Nitrate-Nitrite-Nitric Oxide pathway by non-enzymatic reduction of nitrite in blood and tissues to NO.

Increased levels of NO in the blood promotes vasodilation which is important to increase blood flow and exercise performance, control oxidative damage, reduce inflammation, delayed fatigue in high intensity exercise.

  • Pre Workout: Pomegranate should be taken 30min before workout.

  • Weight Lifting: When it taken 48hours before to weight lifting training and also during weight lifting shows increase in body muscle strength. Daily supplementing with Pomegranate #improvesStrengthRecovery in leg and arm muscle.

  • #WeightLifting benefits of Pomegranate: Accelerate muscle recovery, improves weight lifting performance, reduce muscle damage, pain and soreness.

  • #AthleticBenefits of Pomegranate: For athletes it is important to maintain muscular strength during and after repetitive spells of high intensity exercise. Regular supplementing with pomegranate in athletes causes decrease in muscle soreness and greater recovery.


1. Ammar, A., Bailey, S., Chtourou, H., Trabelsi, K., Turki, M., Hökelmann, A., & ouissi, N. (2018). Effects of pomegranate supplementation on exercise performance and post-exercise recovery in healthy adults: A systematic review. British Journal of Nutrition, 120(11), 1201-1216. doi:10.1017/S0007114518002696

2. Ammar A, Turki M, Chtourou H, Hammouda O, Trabelsi K, Kallel C, et al. (2016) Pomegranate Supplementation Accelerates Recovery of Muscle Damage and Soreness and Inflammatory Markers after a Weightlifting Training Session. PLoS ONE 11(10): e0160305. doi:10.1371/journal.pone.0160305

3. Trombold, J. R., Reinfeld, A. S., Casler, J. R., & Coyle, E. F. (2011). The Effect of Pomegranate Juice Supplementation on Strength and Soreness after Eccentric Exercise. Journal of Strength and Conditioning Research, 25(7), 1782–1788.doi:10.1519/jsc.0b013e318220d992

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