This article looks at the effect of pomegranate extract on running performance
What’s the deal?
We already know that nitrates from beetroot juice can improve exercise performance. Would similar results be obtained using pomegranate extract?
What did they do?
19 participants ingested either pomegranate extract or a placebo control supplement. After 30 minutes, participants performed 3 treadmill running tests to exhaustion (either at 90%, 100%, or 110% of the treadmill speed required for their estimated VO2 Max). A week later, participants repeated the running tests, but ingested the other supplement.
What happened?
Participants were able to run for longer on average after ingestion of pomegranate extract. At 90% speed, running time went from 5:46 to 6:28. At 100% speed, running time went from 2:39 to 2:51. There was no effect at 110% speed.
What can you tell me about the people?
Participants were 22 years old on average with healthy BMI and had regular ongoing training and exercise plans. There were 10 males and 9 females, all very fit and active and with excellent average VO2 max values.
What else should I know?
Pomegranate extract contains nitrate, which usually increases blood flow to the muscles required for sport and activity. Blood flow was increased in participants 30 minutes after ingestion of pomegranate extract, which likely aided the improved running performance. The pomegranate extract used was 1000 mg of “TRUE Pomegranate Extract (NITRO2GRANIT)”.
What will I do differently?
This result seems really promising and I am very tempted to try pomegranate extract for short runs (1 km to 1 mile). I wonder if the improved performance lasts beyond the 6 minutes or so tested in this study?
This research was published in September 2014 by ET Trexler and colleagues from The University of North Carolina, USA.
This article highlights our personal take on their research, but there is so much more information available! Check it out here and see what you think!
Abstract Athlete 