Effects of Pomegranate Supplementation on Strength, Endurance, and Post-Exercise Recovery
Date
2-19-2025
Faculty Mentor
Majid Koozehchian, Kinesiology
Files
Submission Type
Conference Proceeding
Location
2:30-2:40 pm | Houston Cole Library, 11th Floor
Description
Various studies show that pomegranate supplementation has positively affected exercise performance and recovery. Studies varied in exercise type and dosage; they regularly showed benefits for endurance and recovery. Given the increasing popularity of natural, plant-based supplements, this is significant because it explores a promising, antioxidant-rich option that could accelerate recovery and enhance performance in individuals. Understanding how pomegranates work could lead to a more sustainable and effective approach to health and fitness, especially for those looking to optimize exercise outcomes. Combining research on pomegranates helps us understand the impact on recovery markers like oxidative stress, inflammation, muscle soreness, and its effects on strength and endurance. The results continually showed that pomegranates have a positive impact on endurance.
Several studies have shown that pomegranate can boost VO2max, stamina, and aerobic capacity, making it a good option for improving endurance and speeding up recovery. Regarding strength training, the results are mixed. However, some studies suggest pomegranate can help with recovery post-workout and enhance performance during strength exercises; this likely depends on factors like exercise, dosage, and individual response.
On the recovery end, pomegranate shows potential in reducing inflammation and muscle soreness. This is due to its potent antioxidant and anti-inflammatory effects. Some studies show that it may help protect important enzymes and reduce harmful chemicals in the body that can cause damage. These powerful actions of pomegranate lead to suggestions that it benefits one’s body by protecting it from the damage that intense physical activity can cause.
Pomegranate’s antioxidants effectively enhance recovery by improving cardiovascular function, reducing oxidative stress, and reducing inflammation; this contributes to quicker recovery and less muscle fatigue. However, pomegranate properties have effectively enhanced exercise recovery and performance. There are variations across studies that make it difficult to conclude. Differences in dosage, exercise regimens, and study design complicate determining the most effective use of pomegranate supplementation. Higher doses have better results, but these may not work for everyone.
Pomegranate supplementation may benefit endurance athletes the most, but evidence for strength improvements is less consistent with factors like dosage and exercise type. Variability in protocols limits the conclusion on the best use of pomegranate supplements. While the exact benefits can vary, pomegranate has much to offer to support endurance and recovery. Further research and standardizing protocols are needed to unlock the potential of pomegranates and ensure they are used to their greatest advantage in recovery and training for athletes and coaches.
Keywords
student research, kinesiology
Rights
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Disciplines
Kinesiology
Recommended Citation
Swearinger, Abby, "Effects of Pomegranate Supplementation on Strength, Endurance, and Post-Exercise Recovery" (2025). JSU Student Symposium 2025. 79.
https://digitalcommons.jsu.edu/ce_jsustudentsymp_2025/79
