Pomegranate Overview
Pomegranates are ancient superfruits packed with punicalagins (powerful antioxidants), vitamin C, and anti-inflammatory compounds that support heart, brain, and joint health.
Why Pomegranate Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Pomegranate Nutrition Facts
Per 174g (174g (1 medium pomegranate, arils only))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 144 | — |
| Protein | g | 0% |
| Total Carbohydrates | 32.7g | 12% |
| Dietary Fiber | 7g | 25% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 411mg | 9% |
| vitaminC | 17.4mg | 19% |
| vitaminK | 28.7µg | 24% |
| folate | 66.6µg | 17% |
GI: 53 ()
Key Nutrients in Pomegranate for Athletic Performance
Carbs
32.7gSupports athletic performance by providing essential carbs
Potassium
411mgSupports athletic performance by providing essential potassium
Best Ways to Eat Pomegranate for Athletic Performance
- Fresh arils (seeds) eaten whole
- Sprinkled on salads and yogurt
- Juiced (though eating whole is better)
- Added to Middle Eastern dishes
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Pomegranate Health Benefits
- Highest antioxidant content of any fruit
- Punicalagins support heart health
- Anti-inflammatory for joints and muscles
- May improve memory and brain function
- Supports prostate health in men
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