I picked some up a while back during a sale and it is the best I have used. During my low /no carb contest prep it was the only thing that could get me a pump.
POM study:
Med Sci Sports Exerc. 2009 Nov 23. [Epub ahead of print]
Ellagitannin Consumption Improves Strength Recovery 2-3 Days after Eccentric Exercise.
PURPOSE:: Dietary supplementation with polyphenols, particularly ellagitannins, may attenuate the muscular damage experienced after eccentric exercise producing delayed onset muscle soreness (DOMS). The purpose of this study was to determine if ellagitannin supplementation from Wonderful variety pomegranate extract (POMx) improved recovery of skeletal muscle strength following eccentric exercise. METHODS:: Recreationally active males were randomized into a crossover design with either pomegranate extract (POMx) or placebo (PLA), each given over a period of nine days. To produce DOMS, subjects performed 2 sets of 20 maximal eccentric elbow flexion exercises with one arm. Maximal isometric elbow flexion strength and muscle soreness as well as serum measures of creatine kinase, myoglobin, interleukin-6, and c-reactive protein were made at baseline and 2, 24, 48, 72, and 96 h post-exercise. RESULTS:: With both treatments, strength was similarly reduced 2 h after exercise (i.e.; 72% of baseline) and recovery of strength was incomplete after 96 h (i.e.; 91% of baseline). However, strength was significantly higher in POMx compared to PLA at 48 h (85.4 +/- 2.5% and 78.3 +/- 2.6%; p= 0.01) and 72 h (88.9 +/- 2.0% and 84.0 +/- 2.0%; p= 0.009) post-exercise. Serum markers of inflammation and muscle damage did not provide insight regarding possible mechanisms. C
ONCLUSION:: Supplementation with ellagitannins from pomegranate extract significantly improves recovery of isometric strength 2-3 days following damaging eccentric exercise.
PMID: 19952825
I'm currently working on a homemade pre-workout stack based around
GPLC. However, the longer my days at work get the more the convenience of only having to use 1 scoop of something sounds really nice.
Glycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained males.
Jacobs PL, Goldstein ER, Blackburn W, Orem I, Hughes JJ.
Department of Exercise Science and Health Promotion, Florida Atlantic University, Davie, FL 33314, USA.
[email protected].
Abstract
ABSTRACT: BACKGROUND: Recent research has indicated that short term administration of glycine propionyl-L-carnitine (GPLC) significantly elevates levels of nitric oxide metabolites at rest and in response to reactive hyperaemia. However, no scientific evidence exists that suggests such supplementation enhances exercise performance in healthy, trained individuals. The purpose of this study was to examine the effects of GPLC on the performance of repeated high intensity stationary cycle sprints with limited recovery periods in resistance trained male subjects. METHODS: In a double-blind, placebo-controlled, cross-over design, twenty-four male resistance trained subjects (25.2 +/- 3.6 years) participated in two test sessions separated by one week. Testing was performed 90 minutes following oral ingestion of either 4.5 grams GPLC or 4.5 grams cellulose (PL), in randomized order. The exercise testing protocol consisted of five 10-second Wingate cycle sprints separated by 1-minute active recovery periods. Peak (PP) and mean values (MP) of sprint power output and percent decrement of power (DEC) were determined per bout and standardized relative to body masss. Heart rate (HR) and blood lactate (LAC) were measured prior to, during and following the five sprint bouts. RESULTS: Significant main effects (p < 0.001) were observed for sprint bout order in values of PP, MP, DEC, and HR. There were significant main effects detected for condition in PP and MP (p < 0.05), with values across the five sprint bouts 2.6 - 15% greater with GPLC. Significant statistical interactions were detected between bout order and condition for both PP and MP (p < 0.05). There was a significant main effect of condition for LAC, LAC values 15.7% lower 4 min post-exercise with GPLC (p = 0.09) and with GPLC resulting in 16.2% less LAC at 14 min post-exercise (p < 0.05).
CONCLUSION: These findings indicate that short-term oral supplementation of GPLC can enhance peak power production in resistance trained males with significantly less LAC accumulation.
and lets not forget
Vitis vinifera