Tart Cherry Juice for Recovery

Introduction

As recovery specialists working with elite athletes, we’ve seen how tart cherry juice has gained popularity. We’re always on the lookout for natural ways to enhance athletic performance and recovery. Let’s delve into the science behind tart cherry juice and its potential benefits for athletes.

How Does Tart Cherry Juice Help Recovery?

So lets start by understanding what tart cherries have in them and how that may help.

Tart cherries are rich in antioxidants, particularly anthocyanins (Blando, et. al. 2004) . This is whats responsible for the red, blue, and purple color of fruits like cherries and blueberries.

Anthocyanins are known for their potent antioxidant properties, which counteract oxidative stress, a process that causes cell damage and can contribute to conditions like cardiovascular disease.

Anti-inflammatory

Tart cherry juice also contains unique phytochemicals that have natural anti-inflammatory properties (Chai, 2019). This can be helpful for muscle recovery, especially for recreational and elite athletes who are training hard.

Does Tart Cherry Juice Help Recovery?

Probably.

There is a substantial body of research and while there are some mixed results, it generally is positive towards an effect on recovery.

Summary of Research

Research suggests that consuming tart cherry juice has several potential health (Kelley 2018) and recovery benefits, including reduced inflammation, reduced oxidative stress (Hooper, 2021), and better muscle recovery (Hill, 2021).

Muscle Strength

Tart cherry juice has been found to reduce pain and muscle soreness after exercise. This type of fruit also may increase muscle strength. Because tart cherries are rich in melatonin, they are a safe way to improve the quality of your sleep. (Wangdi, 2022)

Could It Interfere with Training Gains?

While the anti-inflammatory properties of tart cherry juice can aid in recovery, they might also interfere with the natural inflammatory response that is crucial for muscle growth. This may blunt the adaptation response you are looking for from the training.

Increases Sugar / Calorie Intake

One cup of tart cherry juice contains 159 calories and 32.8 grams of sugar. Therefore, regular consumption could potentially lead to an increase in calorie and sugar intake. So keep this in mind if fat loss is one of your training goals.

Recommended Use of Tart Cherry

So far we’ve covered some keys points on tart cherry supplementation, but how should you use it?

That should be guided by your goals. And it basically comes down to whether you are looking to perform better or make some gains through training.

Competition/Tournament

Tart cherry juice can be beneficial for athletes during competitions or tournaments due to its ability to reduce muscle soreness and improve recovery.

So if you want to be at your best and muscle strength is part of it, using tart cherry could be a good choice.

Not During a Training/Adaptation Phase

However, it might be best to avoid tart cherry juice for recovery during a training or adaptation phase. Its potential to blunt the natural inflammatory response may intefere with the stimulus necessary for muscle growth.

Don’t take away the muscle stimulus that can lead to gains. Save tart cherry for competition phases.

How To Use Tart Cherry

Preload Recommendations

For optimal benefits, it’s recommended to start consuming tart cherry juice several days prior to a the target activity (McHugh 2022).

So before a big game, tournament, or competition start loading up.

Then continue through that competition and for a few days after.

Dosages

The recommended dosage varies from 200mg to 1000mg daily depending on factors such as age, weight, and medical history (Vitale, 2017). For sleep improvement and gout symptoms relief, taking two capsules per day is sufficient.

Tart Cherry Juice for Recovery

Tart cherry juice, rich in antioxidants and anti-inflammatory compounds, offers numerous health benefits, including improved muscle recovery and sleep quality.

However, it could potentially interfere with training gains due to its anti-inflammatory properties and increase calorie and sugar intake.

It’s recommended for use leading up to or during competitions or tournaments, but perhaps avoided during training phases. The recommended dosage varies, and it’s best to consult with a healthcare provider for personalized advice.

TL;DR on Tart Cherry

Its rich in antioxidants and anti-inflammatory compounds
Improved muscle recovery
Could interfere with training gains
Use during competition, not training phases

Research

Tagged Muscle Recovery, Recovery Science, Sports Recovery, Supplements