ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

09.04.2015


Pomegranate makes fit athletes even fitter

Fighting fit athletes can increase their endurance capacity by taking a gram of nitrate-rich pomegranate extract half an hour before starting their training. According to a sponsored study, athletes can keep up high-intensity exercise for longer by taking a pomegranate extract supplement.

Pomegranate
Pomegranate makes fit athletes even fitter
Most scientists who study the biological effects of pomegranate focus on components such as ellagic acid and its analogues. In the human study, which was published in 2014 in Applied Physiology, Nutrition and Metabolism, sports scientists at the University of North Carolina at Chapel Hill break with this tradition. They studied a pomegranate extract that contains a noticeable amount of nitrate.

The extract they studied was Nitro2Granit, manufactured by Stiebs Nature Elevated. [stiebs.com] Bodybuilders may know Nitro2Granit as a component of Xpand 2X, a preworkout supplement made by Dymatize. [dymatize.com]


Pomegranate makes fit athletes even fitter



Nitrates
Inorganic nitrates are found in foods such as leafy green vegetables and beetroot. In the body these form the raw material for the signalling substance nitrogen monoxide, NO. NO widens blood vessels, increases the blood supply to the muscles, extends the amount of time that muscle fibres can endure intensive exertion and probably also plays a key role in muscle growth.

Study
The researchers measured how quickly 19 fit and well-trained students could run on a treadmill when they were at 100 percent of their maximal oxygen uptake [peak velocity]. Then they got the students to run to exhaustion on three different occasions: once at 90 percent of their peak velocity, once at 100 percent of their peak velocity and once at 110 percent of their peak velocity.

The students ran once after having taken a placebo, and once 30 minutes after having taken 2 capsules each of which contained 500 mg pomegranate extract.

The figure below shows that the students were able to keep up their high-intensity exercise for longer as a result of taking the supplement.


Pomegranate makes fit athletes even fitter



Mechanism
"Supplementation with dietary nitrate has been shown to enhance exercise efficiency by decreasing oxygen consumption during exercise without limiting performance, increasing blood lactate or increasing energy contribution from glycolysis or the phosphagen system", the researchers wrote. "This enhanced efficiency may contribute to the increased time to exhaustion observed in the present study."

"It has been previously demonstrated that NO plays a role in modulating mitochondrial respiration, and that inhibition of endogenous NO production increases oxygen consumption at rest. Bailey et al. showed that nitrate supplementation prior to exercise decreased total ATP turnover, indicating that the reduced oxygen cost of exercise may be attributed to a reduction in the ATP cost of force production. Larsen et al. concluded that increased mitochondrial efficiency may reduce oxygen cost of exercise following nitrate supplementation."

Conclusion
"Results of the current study indicate that pomegranate extract is an efficacious ergogenic aid for sports involving intermittent running, eliciting beneficial effects on blood flow and exercise performance as few as 30 minutes after ingestion", the researchers summarised. "More research is needed to evaluate the effects of chronic pomegranate extract supplementation and potential clinical applications."

Source:
Appl Physiol Nutr Metab. 2014 Sep;39(9):1038-42.

More:
The antioestrogenic effect of pomegranate 01.08.2014
Animal study: pomegranate boosts fertility and testosterone levels in men 28.11.2012
Daily glass of pomegranate juice combats forgetfulness 25.10.2012

Archives:
Endurance Supplements
Nitric Oxide (NO)
Pomegranate


VASO6, the enigmatic NO booster from green tea
These days bodybuilders and fitness buffs who use preworkout formulas really have to do their best to buy a product without VASO6. The stuff is in a lot of PWOs that have come onto the market in the past year.

What is Spectra doing in your PWO?
In the electrical library we found a study that suggests that adding Spectra to PWOs might not be such a bad idea. Of course, that study is paid for by...

Two capsules ViNitrox increase endurance by ten percent
Tomorrow you have an important competition or training. In the evening, before you go to sleep, you take a capsule with ViNitrox, which consists of phenols from grapes and apples. And in the morning, an hour before The Great Moment, you take another one.