Pomegranate

Pomegranates are juicy, sweet fruits strong in polyphenol antioxidants and nitrates, both of which are effective vasodilators. Pomegranate consumption, whether as juice, raw fruit, or supplement, may enhance blood flow and oxygenation of muscular tissue, which may benefit athletes in particular.

In a study of 19 active persons, researchers discovered that taking 1,000 mg of pomegranate extract 30 minutes before exercising boosted blood flow, blood vessel diameter, and exercise performance. Another study found that drinking 17 ounces (500 mL) of pomegranate juice daily before or after weight training decreased discomfort, muscle damage, and inflammation in top weightlifters.