Pomegranate juice

Polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties, are abundant in pomegranate juice. Pomegranate juice, as a result, may aid muscle recovery.

9 elite weightlifters drank 8.5 ounces (250 mL) of pomegranate juice or a placebo three times a day for three days before Olympic Weightlifting training sessions in a small 2017 research. 1 hour before training sessions, they were given an additional 16.9 ounces (500 mL) of juice or a placebo. Pomegranate juice decreased the release of malondialdehyde (MDA), an oxidative stress marker, and boosted antioxidant defenses when compared to placebo treatment. This shows that the drink may help with muscle recovery. Pomegranate juice and supplements have also been demonstrated to reduce DOMS, lower inflammatory markers, and speed up muscle recovery in other studies.