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Ellagitannin consumption improves strength recovery 2-3 d after eccentric exercise
Justin R Trombold1, Jill N Barnes, Leah Critchley
1Human Performance Laboratory, Department of Kinesiology and Health Education, The University of Texas at Austin, Austin, TX 78712, USA.
Medicine and Science in Sports and Exercise
|December 3, 2009
Summary
Pomegranate extract (POMx) containing ellagitannins improved muscle strength recovery after eccentric exercise. This dietary supplement aids in reducing delayed-onset muscle soreness and enhancing recovery within 2-3 days post-exercise.
Area of Science:
- Exercise physiology
- Nutritional science
- Sports medicine
Background:
- Eccentric exercise induces muscle damage and delayed-onset muscle soreness.
- Polyphenols, specifically ellagitannins, show potential in mitigating exercise-induced muscle damage.
- Pomegranate extract is a rich source of ellagitannins.
Purpose of the Study:
- To investigate the efficacy of ellagitannin supplementation from pomegranate extract (POMx) on skeletal muscle strength recovery after eccentric exercise.
- To assess the impact of POMx on delayed-onset muscle soreness and markers of muscle damage and inflammation.
Main Methods:
- Recreationally active males participated in a randomized crossover study, receiving either POMx or placebo (PLA) for 9 days.
- Subjects performed maximal eccentric elbow flexion exercises to induce muscle damage and soreness.
- Maximal isometric strength, soreness, and serum biomarkers (creatine kinase, myoglobin, IL-6, CRP) were measured at baseline and various time points post-exercise.
Main Results:
- Muscle strength was significantly reduced 2 hours post-exercise in both groups, with incomplete recovery after 96 hours.
- Pomegranate extract (POMx) supplementation resulted in significantly higher isometric strength at 48 and 72 hours post-exercise compared to placebo (PLA).
- Serum markers of inflammation and muscle damage did not elucidate the mechanisms behind the observed strength recovery.
Conclusions:
- Ellagitannin supplementation from pomegranate extract effectively enhances the recovery of isometric muscle strength 2-3 days after damaging eccentric exercise.
- POMx demonstrates a beneficial effect on muscle recovery, suggesting its utility in sports nutrition and rehabilitation protocols.
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