Ellagitannin consumption improves strength recovery 2-3 d after eccentric exercise

Med Sci Sports Exerc. 2010 Mar;42(3):493-8. doi: 10.1249/MSS.0b013e3181b64edd.


Purpose: Dietary supplementation with polyphenols,particularly ellagitannins, may attenuate the muscular damage experienced after eccentric exercise, producing delayed-onset muscle soreness. The purpose of this study was to determine whether ellagitannin supplementation from Wonderful variety pomegranate extract (POMx) improved recovery of skeletal muscle strength after eccentric exercise.

Methods: Recreationally active males were randomized into a crossover design with either pomegranate extract (POMx) or placebo (PLA), each given during a period of 9 d.To produce delayed-onset muscle soreness, subjects performed two sets of 20 maximal eccentric elbow flexion exercises with one arm.Maximal isometric elbow flexion strength and muscle soreness as well as serum measures of creatine kinase, myoglobin, interleukin 6, and C-reactive protein were made at baseline and 2, 24, 48, 72, and 96 h after exercise.

Results: With both treatments, strength was similarly reduced 2 h after exercise (i.e., 72% of baseline), and recovery of strength was incomplete after 96 h (i.e., 91% of baseline).However, strength was significantly higher in POMx compared with that in PLA at 48 h (85.4% +/- 2.5% and 78.3% +/- 2.6%, P = 0.01) and 72 h (88.9% +/- 2.0% and 84.0% +/- 2.0%, P = 0.009) after exercise. Serum markers of inflammation and muscle damage did not provide insight regarding possible mechanisms.

Conclusions: Supplementation with ellagitannins from pomegranate extract significantly improves recovery of isometric strength 2-3 d after a damaging eccentric exercise.

Publication types

  • Randomized Controlled Trial
  • Research Support, Non-U.S. Gov't

MeSH terms

  • Adult
  • Cross-Over Studies
  • Dietary Supplements
  • Exercise / physiology*
  • Flavonoids
  • Humans
  • Hydrolyzable Tannins / administration & dosage
  • Hydrolyzable Tannins / pharmacology*
  • Male
  • Muscle Strength / drug effects*
  • Muscle, Skeletal / immunology
  • Muscle, Skeletal / injuries
  • Phenols
  • Polyphenols
  • Recovery of Function*
  • Young Adult


  • Flavonoids
  • Hydrolyzable Tannins
  • Phenols
  • Polyphenols
  • ellagitannin