There’s no shortage of pre-workout hacks and supplements for gym goers aiming to achieve that sought after “muscle pump”.
Social media, especially the #FitTok and #GymTok hashtags on TikTok, are full of recommendations.
What we commonly call “the muscle pump” is technically known as cell swelling. During strenuous exercise, there is excess blood and fluid that floods the muscle through a process known as vasodilation. This extra blood gives us this increase in muscle size.
My gym buddies recently referred me to a trend that I found particularly interesting and worth looking into: the grenade pump. Some TikTok accounts with a high number of followers encourage consumption of fresh pomegranate before strength training at the gym as a way to improve the pump. Does it really work?
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Pomegranate: Superfruit galore
Pomegranates are rich in antioxidants. They consist of an inedible bright red exterior and an inner core filled with crisp pink seeds called arils.
Some studies suggest that it is these seeds that pack the punch that pomegranates are known for. They can also reduce arteriosclerosis or plaque buildup in the arteries.
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This is where it gets interesting. Pomegranates also contain nitrates which are converted to nitric oxide when consumed via a very complex pathway called the enterosalivary nitrate-nitrite-nitric oxide (NO) pathway.
Let me break down the key steps in this process:
- Nitrate-rich pomegranate is consumed and absorbed in the upper gastrointestinal tract
- Circulating nitrate is taken up by the salivary glands and excreted in saliva
- Nitrate is converted to nitrite by oral bacteria
- Nitrite is swallowed and converted to nitric oxide in the stomach
- Additional nitrites enter the systemic circulation where they are converted to NO in the blood and tissues
And that’s the key step: NO is instrumental in promoting vasodilation and blood flow – key factors for a muscle pump as mentioned above.
Nitric oxide: the secret of the pomegranate unveiled
We can draw a straight line connecting the effects of nitrate-rich pomegranate to muscle pump. The key is NO; it relaxes the smooth muscles of blood vessels, which causes vasodilation and increased blood flow. Additionally, improving oxygen delivery to hard-working muscles through increased blood flow has also been shown to improve cardiovascular performance in athletes.
Pomegranate is just one of many sources of dietary nitrates. Others are:
- Green leafy vegetables (arugula, kale, lettuce, spinach)
- Beetroot (red beets)
- bok choy
- Radishes
How many pomegranates do I need?
So how much pomegranate do you need before your workout? I found various recommendations in my research. About 6 to 8 ounces of pomegranate juice — or about 1 cup of the seeds — seems to be the consensus. Personally, I mix pomegranate juice with 12-16 ounces of sparkling water.
Try to consume pomegranate about 30 minutes before working out.
The other benefit of pomegranate is that, on a calorie by calorie basis, it offers many advantages over other fruit options.
Bottom line: Pomegranate is a healthy, natural way to improve both your muscle pump and your cardiovascular performance before you work out.
Michael Daignault, MD, is a Los Angeles Board Certified Emergency Physician. He studied global health at Georgetown University and holds a medical degree from Ben Gurion University. He completed his emergency medicine residency at Lincoln Medical Center in the South Bronx. He is also a former United States Peace Corps volunteer. Find him on Instagram @dr.daignault
