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Pomegranate Juice And Our Muscle Strength


Grown and cultivated for thousands of years the pomegranate, or Punica granatum, has enjoyed a celebrated past in many parts of the world. Pomegranate juice has potent antioxidants conferred to build our health and improve athletic performance. The presence of nitrates, quercetin, and polyphenols, present in pomegranate juice are excellent in increasing muscular strength and activity performance to be specific.

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Scientifically, polyphenols are merely phytochemicals abundant in antioxidant properties. They are found mainly in most plant food origins. Polyphenols also referred to as phenolics yield fruits like the vibrant pomegranate color. Phenolics give various health benefits with reduced inflammation and shield of the cardiovascular system. Among the pomegranate juice components, is the gallic acid proved to improve muscle strength and recovery.

The quercetin

We can say that quercetin is a bioflavonoid naturally present in a variety of plant foods. Flavonoids or bioflavonoids describe an umbrella of antioxidants known to remove toxins, decrease cellular damage and reduce inflammation in the body. Pomegranate juice therefor is rich in quercetin that improves exercise performance and muscle recovery.


During training, or what is scientifically called a state of oxidative stress, your body is producing oxidants which flow throughout your blood vessels and muscles. The response that our bodies produce to fight this stress is through increasing inflammation throughout the body and the creation of lactic acid. Lactic acid collects within your muscles causing soreness and fatigue. Chock full of quercetin and anthocyanins, both of which have antioxidant properties, pomegranate juice can help us augment the fight within our bodies against the damage caused by oxidants.

In a study conducted by the University of North Carolina, runners were given pomegranate juice thirty minutes before a sprinting challenge. Immediately, the runners reported an almost immediate increase in their feelings of vitality. Subjects were able to sprint during the trial more intensely and were able to run longer than those in a control group with a placebo. Even thirty minutes after the sprinting challenge, the subjects who were given pomegranate juice experienced increased blood flow as opposed to the control group. An increase of blood flow helps to sweep away more of the antioxidants within our bodies, which increases muscle strength during exercise.

The University of California, Los Angeles conducted their study finding that pomegranate juice had up to 300 times more power when it comes to antioxidant properties than other antioxidant-rich foods. UCLA concluded that this great beverage also helps to increase nitric oxide levels within the body. Nitric oxide, which comes in two forms helps to improve performance and dilate blood vessels which help to give muscles more oxygen from the bloodstream. It helps to increase muscle strength during exercise and speed recovery.

Pomegranate juice has also been shown to help aid recovery after working out as well. Researchers at the University of Texas performed their study on weightlifters. In the survey, lifters were given pomegranate juice for nine days, while those in a control group were given a placebo. On the study’s fifth day, the lifters were asked to complete a vigorous workout. Those who had consumed the juice were found to have significantly more of their muscle strength two to three days after the workout, than those who had a placebo.


It’s important to remember to complement your existing pre and post-workout routine by adding pomegranate juice to it as soon as possible. Pomegranate juice has also been shown to have many anti-aging, memory boosting, and anti-inflammatory properties. All of which can help increase overall muscle strength, and support healthy antioxidant levels. More people should start supplementing their daily routines with pomegranate juice to help improve their quality of life, both in the gym and every day.

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