Grains of Paradise as a Pre-Workout

The metabolism boosting potential of grains of paradise may improve body composition.

Grains of paradise contain bioactive chemicals that are believed to have health benefits. They may have a couple of specific uses for pre-workout supplementation:

• Boosting metabolism. Grains of paradise have been shown to increase fat loss by improving energy expenditure.
• Reducing inflammation. Its seeds and fruits have demonstrated anti-inflammatory properties.

Overview

Grains of paradise (Afromomum melegueta) refers to a perennial plant in the ginger species that is indigenous to the swampy regions of West Africa. It yields purple flowers shaped like trumpets that develop into pods holding small red-brown seeds.

When ground, the seeds of grains of paradise are most commonly used in nutrition as a peppery spice. They are additionally highly valued in African folk medicine for their purported warming and digestive properties, as well their rumored ability to boost strength and cardiovascular health.

Throughout history, the various aromatic ketones and essential oils in every grains of paradise seed have been used for a wide range of purposes as supplement and remedy¹:

• Alleviating stomach aches
• Mitigating diarrhea
• Reducing inflammation
• Decreasing the risk of type 2 diabetes²

How Grains of Paradise Might Help With Pre-Workout Formulas

Stimulating brown adipose tissue activity

Grains of paradise contains ingredients known as aromatic ketones, namely 6-paradol, 6-gingerol, and 6-shogaol, that have been shown to activate the thermogenesis of brown adipose tissue (BAT).³ The main function of brown adipose tissue is thermogenesis — the process of converting energy from food into body heat — which is critical for sustaining exercise performance and improving body composition.^{4 5}

Supporting anti-inflammatory activity

The bioactive ingredients in grains of paradise also demonstrated considerable anti-inflammatory activity in animal studies by inhibiting the cyclooxygenase-2 (COX-2) enzyme and expression of pro-inflammatory genes.⁶

Grains of Paradise Pre-Workout Benefits & Uses

Although still in its early stages, research investigating the health effects of grains of paradise have identified several potential pre-workout benefits⁷:

• Anti-obesity effects
• Anti-diabetic effects
• Anti-inflammatory properties
• Anti-hypertensive activity

These effects have been led a number of athletes, especially those involved in bodybuilding and sports, to use grains of paradise as part of a pre workout formula or stack for improving body composition and workout endurance, quite unlike the coveted muscle enhancing benefits of typical pre and post workout supplements, such as creatine, carnitine, and BCAA. Casual organic supplement enthusiasts have also used the seeds as a way to minimize the development of obesity and cardiovascular complications.

Research

Animal Research

Animal research indicates that grains of paradise may have several pre workout benefits:

• Suppressing inflammation in rats⁸
• Enhancing antioxidation in rats⁹
• Stabilizing blood cells in rats¹⁰
• Relieving pain in rodents¹¹

Human Research

Clinical studies have demonstrated the capacity of grains of paradise to boost metabolism.

Grains of paradise (40 mg) may increase energy expenditure

In this randomized, single-blind, placebo-controlled investigation, 19 men were given either a placebo or 40 mg of a 95% grains of paradise (GP) extract and then exposed to 2 hours of extreme cold. Only 12 out of the 19 participants were shown to be brown adipose tissue (BAT) positive. The BAT positive men in the GP group were found to have significantly greater energy expenditure (EE) than those in the placebo group.

• The researchers concluded that “ingestion of GP extract increases whole-body EE through the activation of BAT in human subjects.”¹²

Grains of paradise (30 mg) may help reduce abdominal body fat 

In this randomized, single-blind, placebo-controlled investigation, 19 females were given either a placebo or 30 mg of a 95% grains of paradise (GP) extract every day for 4 weeks. The ingestion of GP significantly decreased abdominal accumulation of fat, whereas the placebo slightly increased it. Neither GP nor placebo had a strong impact on total fat, however.

• The researchers concluded that “GP extract may be an effective and safe tool for reducing body fat, mainly by preventing visceral fat accumulation.”¹³

Dosage for Pre-Workout

• Successful clinical research studies have used 30 – 40 mg servings of a 95% grains of paradise extract.
• Supplements usually come in products with no suggested dosage or 20 – 30 drops of a liquid extract.
• It seems to be most effective when taken on an empty stomach.

Available Forms

• Aqueous extract as a tincture
• Ground seed or fruit powder added to water and taken as a tea