Granatäpplejuice förbättrar återhämtning efter träning hos elitlyftare

[King Grub]

Purpose

The aim of this study was to investigate the effect of natural Pomegranate juice supplementation on performance and acute and delayed responses of muscle soreness and biomarkers of muscle damage after a weightlifting training session.

Methods

Nine elite weightlifters (21±0.5 years) performed two Olympic-Weightlifting-sessions after either placebo (PLA) or natural pomegranate juice (POMj) supplementations. Heart rate, blood pressure and blood samples (hematological parameters, muscle damage and C-reactive protein (CRP)) were collected at rest, 3min and 48h after each session. Weightlifting performance, RPE, and DOMS were also assessed after each training session.

Results

T-test showed higher performance (+8.30%) and lower RPE values (-4.37%) using POMj supplementation (p<0.05) in comparison with PLA. For the DOMS values, a significant improvement (13.4%) was shown only for the knee extensors (p<0.01) using the POMj. Compared to PLA condition, POMj attenuated the acute (i.e., 3min) increase of systolic blood pressure (SBP), HR, CK and LDH (p<0.05; -4.46%, -1.81%, -8.75%, -1.64%, respectively) and blunted the significant increase of ASAT, PAL and CRP (p>0.05). Additionally, during the 48h following the training session, POMj improved the recovery kinetic of SBP (p<0.01, 7.97%), CK (p<0.001, 11.34%), LDH (p<0.05, 7.30%) and ASAT (p<0.05, 6.77%). Indeed, the present study showed that 48h of recovery associated to natural POMj supplementation was sufficient to reach the resting values of the selected muscle damage markers after intensive training session.

Conclusion

Natural POMj seems to ameliorate the capacity to adhere to an intensive training program. Therefore, elite weightlifters are advised to use natural POMj during intensive training program and competition to accelerate muscle recovery.


Pomegranate Supplementation Accelerates Recovery of Muscle Damage and Soreness and Inflammatory Markers after a Weightlifting Training Session. PLOS One, October 2016.

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0160305

[Termy]

Spännande.

Lite "highlights" från introduktionsdelen av studien:

"Additionally, in a spectrophotometric comparative study between POMj, red wine, blueberry juice, cranberry juice, orange juice and green tea [17], POMj was found to have the highest capacity to destroy free radicals and to reduce LDL oxidation and inhibit cellular oxidative stress in macrophages, with an antioxidant activity (Trolox equivalent antioxidant capacity: TEAC = 18–20) three times higher than red wine and green tea (6–8 TEAC) [17].

In untrained subjects, Trombold et al. [20] showed that a daily drink of 500ml POMj for five days prior to damaging eccentric exercise significantly improves the strength recovery 2–3 days after the exercise.

In another study conducted in trained participants (i.e. weight trained), it has been found that 15 days of drinking POMj (i.e., twice daily of 250ml) improve the arm strength during the 2 to 168-hour period post exercise and reduce significantly the elbow flexor muscle soreness for 48 and 72 hours post exercise [3]
"

Mängden juice per dag:
"Supplements (1500 ml) of PLA or POMj were taken three times daily in the 48h that proceeded respectively these two training sessions (i.e. 250ml × 6 times with 8-h intervals between it)"

Undrar hur mycket detta skulle motsvara i om man åt sig ett granatäpple per dag istället för att dricka juice?

De verkar ju spekulera i ev. "optimal" dos som kan krävas för att nå önskvärda effekter:
"Moreover, the acute increase in CRP level only during PLA condition confirms previous findings [8, 14, 15] indicating that fermented pomegranate polyphenols have an anti-inflammatory effect explained by an inhibition of some inflammatory markers such as NF-κ-B, TNFα and COX-2. However, the present findings are in contradiction with those of Trombold et al. [20] who showed that a daily drink of 500ml POMj prior exercise for 5 days has no effect on the levels of inflammation (i.e., interleukin-6 and CRP) and muscle damage (i.e., CK and myoglobin). These contradictory results could be explained by the training levels of the participants and the daily dose of POMj. In fact, Trombold et al. [20] investigated untrained subjects while the present participants were elite weightlifters. Moreover, the present study dose of POMj was 250ml higher than the one of Trombold et al. [20]. Thus, authors speculate that a 750ml (3 × 250ml) daily drink of POMj could be an optimal dose to have a significant anti-inflammatory effect."


084ABt9q1n0

[ceejay]

*skyndar till affären*

[coloz]

I min kompis hemland är granatäppelpressare väldigt vanliga. Ser ganska mäktiga ut. Kanske värt att nämna att det är en framstående tyngdlyftningsnation också, kanske finns något samband ;)

Sjukt gott är det iallafall, godare juice kan man inte få tag på. Även riktigt gott att bara äta kärnorna tillsammans med lite salt på, dock lite pilligt.

[Termy]

Ny studie på granatäppleextrakt och dess effekt på syreupptagningsförmåga vid intensiv cykelträning hos tränade individer (på elitnivå):

Crum EM, Che Muhamed AM, Barnes M, Stannard SR. The effect of acute pomegranate extract supplementation on oxygen uptake in highly-trained cyclists during high-intensity exercise in a high altitude environment. Journal of the International Society of Sports Nutrition. 2017;14:14. doi:10.1186/s12970-017-0172-0. Fulltext (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452353/)

Abstract
Background
Recent research has indicated that pomegranate extract (POMx) may improve performance during aerobic exercise by enhancing the matching of vascular oxygen (O2) provision to muscular requirements. POMx is rich in ellagitannin polyphenols and nitrates (NO3 −), which are both associated with improvements in blood flow and O2 delivery. Primarily, this study aimed to determine whether POMx improves performance in a cycling time trial to exhaustion at 100%VO2max (TTE100%) in highly-trained cyclists. In addition, we investigated if the O2 cost (VO2) of submaximal exercise was lower with POMx, and whether any changes were greater at high altitude where O2 delivery is impaired.

Methods
Eight cyclists exercised at three submaximal intensities before completing a TTE100% at sea-level (SEA) and at 1657 m of altitude (ALT), with pre-exercise consumption of 1000 mg of POMx or a placebo (PLAC) in a randomized, double-blind, crossover design. Data were analysed using a three way (treatment x altitude x intensity) or two-way (treatment x altitude) repeated measures ANOVA with a Fisher’s LSD post-hoc analysis. Significance was set at p ≤ 0.05. The effect size of significant interactions was calculated using Cohen’s d.

Results
TTE100% performance was reduced in ALT but was not influenced by POMx (p > 0.05). Plasma NO3 − were 10.3 μmol greater with POMx vs. PLAC (95% CI, 0.8, 19.7,F 1,7 = 7.83, p < 0.04). VO2 measured at five minutes into the TTE100% was significantly increased in ALTPOMx vs. ALTPLAC (+3.8 ml.min−1kg−1, 95% CI, −5.7, 9.5, F1,7 = 29.2, p = 0.001, ES = 0.6) but unchanged in SEAPOMx vs. SEAPLAC (p > 0.05). Submaximal VO2 values were not affected by POMx (p ≥ 0.05).

Conclusions
The restoration of SEA VO2 values at ALT is likely driven by the high polyphenol content of POMx, which is proposed to improve nitric oxide bioavailability. Despite an increase in VO2, no change in exercise performance occurred and therefore this study does not support the use of POMx as an ergogenic supplement.

[AlexGBG]

Kanske man då ska börja med juice då, säljs mellan gymmet och kontoret :D

[Termy]

Billigt där borta eller?

[AlexGBG]

Billigt där borta eller?

Typ 10-15kr för 2.5 dl färskpressad juice