L-citrulline and pomegranate aid recovery

Even well-trained athletes can get sore after strenuous exercise. In this study, doctors created four 7-ounce beverages to test the effects on muscle soreness, and gave each in rotation to 19 young resistance-trained men, age 18 to 30. To a base of watermelon juice, doctors added citrulline alone, citrulline plus pomegranate ellagitannins, pomegranate ellagitannins alone, or just watermelon juice as placebo.

After each drink, the men performed an intensive squat exercise to induce muscle soreness. At one hour, 24, and 48 hours after each drink, doctors took blood samples and asked participants to rate muscle soreness. During the placebo phase, signs of muscle injury in the blood (myoglobin) were higher. Compared to placebo, all citrulline and pomegranate groups reported less muscle soreness, and no soreness at all by 48 hours, evidence of more efficient waste clearing and energy production.

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