CC_Nutrition

“Informed By Science”

Tag: cherry

  • Behaviour Change and Nutrition: The Key to Consistency

    Whether you’re aiming to build muscle, lose fat, or enhance performance, your nutrition habits are just as important as your training program. But sticking to a diet plan whether it’s a bulking phase, a cutting cycle, or performance nutrition can be harder than hitting a heavy squat. The real challenge isn’t knowing what to eat; it’s changing your behaviour to make it happen consistently.

    This is where behaviour change science comes in. Grounded in psychology, behaviour change strategies can help gym goers, athletes and well honestly, anyone! overcome common barriers like poor planning, low motivation, and decision fatigue turning good intentions into real results.

    Why Motivation Alone Isn’t Enough

    You might start a new meal plan feeling motivated and ready. But motivation fluctuates. To stay consistent long-term, you need more than willpower you need systems and strategies.

    According to the COM-B model, behaviour is driven by three things: Capability, Opportunity, and Motivation (Michie et al., 2011). In a gym context, this might look like:

    Capability: Do you have the cooking skills and nutrition knowledge? Opportunity: Is your environment helping or hindering your eating goals? Motivation: Are you clear on why you’re doing this?

    Addressing all three areas sets you up for long-term adherence not just short-term compliance.

    Habit Formation and Meal Consistency

    For athletes and recreational lifters, habit formation is key. The Health Action Process Approach (HAPA) highlights the difference between intention and action. You might plan to prep meals or hit your macros but without planning, tracking, and adjusting, those intentions often fall flat (Schwarzer, 2008).

    Using tools like MyFitnessPal (or other apps), food scales, and prep routines helps build consistency. Research shows that self-monitoring—tracking what you eat—is one of the most powerful predictors of success in fat loss and muscle gain (Chen et al., 2023).

    Digital Tools for Diet Adherence

    A 2023 meta-analysis confirmed that using nutrition tracking apps significantly improves dietary behaviours and outcomes in people aiming to lose fat or gain lean mass (Chen et al., 2023). These tools don’t just count calories they give real-time feedback, help you spot trends, and reinforce accountability.

    Other behaviour change techniques (BCTs) proven to support gym-related goals include:

    SMART goal-setting (Specific, Measurable, Achievable, Relevant, Time-bound)

    If then planning (e.g., “If I get hungry post-workout, then I’ll have a protein shake”)

    Social support (training partners or online communities)

    Why Most Meal Plans Fail (And How to Fix It)

    Many people fall off their meal plans not because they’re “lazy” or “undisciplined,” but because their approach doesn’t match their lifestyle or values. According to the Theory of Planned Behaviour (TPB), intentions alone aren’t enough people must also believe they have control over their environment and the ability to follow through (Ajzen, 1991).

    That’s why environmental restructuring like prepping meals in advance, keeping snacks out of sight, or having protein options ready post-training is critical. Your environment should make the right choice the easy choice.

    The Bigger Picture: Stress, Sleep, and Social Support

    Behaviour change science also reminds us that diet doesn’t happen in isolation. Poor sleep, stress, or a lack of social support can derail even the best plan. The Science of Behavior Change (SOBC) program by NIH highlights how self-regulation, stress management, and habit loops can be modified to enhance results (NIH, 2023).

    In other words, you don’t need to grind harder you need to train smarter, eat smarter, and structure your environment and mindset for success.

    Conclusion

    If you’ve ever struggled to stay consistent with your nutrition while training hard, you’re not alone and you’re not lacking discipline. You’re just missing the behaviour change strategies that align your habits with your goals.

    By applying science-based models like COM-B, HAPA, and TPB, and using tools like tracking apps, habit systems, and structured planning, you can finally bridge the gap between training and nutrition and unlock your full potential in the gym.

    References

    Ajzen, I., 1991. The theory of planned behavior. Organizational Behavior and Human Decision Processes, 50(2), pp.179–211.

    Chen, J., Cade, J.E. and Allman-Farinelli, M., 2023. The effectiveness of nutrition apps in improving dietary behaviours and health outcomes: a systematic review and meta-analysis. Public Health Nutrition, 26(1), pp.1–12.

    Greaves, C.J., Sheppard, K.E., Abraham, C., Hardeman, W., Roden, M., Evans, P.H. and Schwarz, P., 2011. Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health, 11(1), p.119.

    Lee, R.M., Fischer, C., Caballero, P., and Andersson, E., 2022. Behaviour change nutrition interventions and their effectiveness: a systematic review of global public health outcomes. PLOS Global Public Health, 2(9), p.e0000401.

    Michie, S., Atkins, L., and West, R., 2014. The Behaviour Change Wheel: A Guide to Designing Interventions. London: Silverback Publishing.

    Michie, S., van Stralen, M.M. and West, R., 2011. The behaviour change wheel: A new method for characterising and designing behaviour change interventions. Implementation Science, 6(1), p.42.

    NIH Common Fund, 2023. Science of Behavior Change (SOBC). [online] Available at: https://commonfund.nih.gov/science-behavior-change-sobc [Accessed 18 May 2025].

    Schwarzer, R., 2008. Modeling health behavior change: How to predict and modify the adoption and maintenance of health behaviors. Applied Psychology, 57(1), pp.1–29.

  • Tart Cherry….a game changer for athletes?

    I thought about this after being asked if tart cherry is worth it….in my opinion based on the research available i think it certainly has a place in the athletic world. However, I think the context and the correct protocol are vital……A single dose post training may not be enough. Hopefully after reading this you may be best equipped to include tart cherry into your nutrition strategy.

    Tart Cherry for Performance and Recovery: A Science-Backed Approach?

    Athletes and fitness enthusiasts are constantly seeking natural ways to enhance performance and accelerate recovery. One food that has gained attention in recent years is tart cherry (Prunus cerasus). Rich in antioxidants, polyphenols, and anthocyanins, tart cherry has been studied for its potential benefits in muscle recovery, inflammation reduction, and overall exercise performance. This post explores the science behind tart cherry supplementation and its implications for athletic performance and recovery.

    The Science Behind Tart Cherry

    Tart cherries, particularly Montmorency cherries, contain high levels of anthocyanins, which possess potent anti-inflammatory and antioxidant properties (Bell et al., 2014). These bioactive compounds help mitigate oxidative stress and muscle damage caused by intense exercise. The consumption of tart cherry juice or supplements has been linked to reductions in markers of muscle damage, such as creatine kinase (CK) and lactate dehydrogenase (LDH), following strenuous exercise (Connolly et al., 2006).

    Performance Enhancement

    Research suggests that tart cherry supplementation can enhance endurance performance. A study by Levers et al. (2016) found that athletes who consumed tart cherry powder experienced improved aerobic endurance, reduced muscle soreness, and increased time to exhaustion compared to a placebo group. The potential mechanisms include improved blood flow, reduced oxidative stress, and enhanced mitochondrial function.

    Additionally, tart cherry has been shown to reduce muscle pain and soreness after high-intensity exercise. In a study by Howatson et al. (2010), marathon runners who consumed tart cherry juice experienced significantly less post-race muscle pain compared to those who did not. This suggests that tart cherry may support better performance by minimizing exercise-induced muscle damage and inflammation.

    Accelerated Recovery and Reduced Inflammation

    One of the key benefits of tart cherry for athletes is its ability to speed up muscle recovery. A study by Bowtell et al. (2011) demonstrated that tart cherry supplementation reduced muscle strength loss and improved recovery in well-trained individuals. The anti-inflammatory properties of tart cherry are particularly beneficial in reducing delayed onset muscle soreness (DOMS) and facilitating a quicker return to training.

    Moreover, tart cherry has been shown to positively influence sleep quality, which is crucial for recovery. The natural melatonin content in tart cherries may help regulate sleep cycles and improve overall sleep duration and quality (Losso et al., 2018).

    How to Incorporate Tart Cherry Into Your Routine

    For athletes and active individuals looking to incorporate tart cherry into their regimen, research suggests the following guidelines:

    • Tart Cherry Juice: Consuming 8–12 ounces (240–355 mL) of tart cherry juice twice daily for 4–7 days before and after intense exercise can optimize recovery benefits (Howatson et al., 2010).
    • Tart Cherry Capsules/Powder: Taking 480 mg of tart cherry extract or powder daily has been found to provide similar benefits (Levers et al., 2016).
    • Whole Cherries: Eating fresh or dried tart cherries can also provide a natural source of beneficial compounds, although juice and extracts may offer more concentrated effects.

    Conclusion

    Tart cherry supplementation is a promising natural strategy for improving athletic performance, reducing muscle soreness, and accelerating recovery. The antioxidant and anti-inflammatory properties of tart cherries have been well-documented in scientific literature, making them an excellent addition to an athlete’s nutrition plan. Whether consumed as juice, powder, or whole fruit, tart cherry offers a range of benefits that can support endurance, strength, and overall recovery.

    References

    • Bell, P. G., Stevenson, E., Davison, G. W., & Howatson, G. (2014). The role of cherries in exercise and health. Scandinavian Journal of Medicine & Science in Sports, 24(3), 477-490.
    • Bowtell, J. L., Sumners, D. P., Dyer, A., Fox, P., & Mileva, K. N. (2011). Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine and Science in Sports and Exercise, 43(8), 1544-1551.
    • Connolly, D. A. J., McHugh, M. P., & Padilla-Zakour, O. I. (2006). Efficacy of a tart cherry juice blend in preventing symptoms of muscle damage. British Journal of Sports Medicine, 40(8), 679-683.
    • Howatson, G., McHugh, M. P., Hill, J. A., Brouner, J., Jewell, A. P., Van Someren, K. A., … & Howatson, S. A. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports, 20(6), 843-852.
    • Levers, K., Dalton, R., Galvan, E., Goodenough, C., O’Connor, A., Simbo, S., … & Kreider, R. B. (2016). Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. Journal of the International Society of Sports Nutrition, 13(1), 22.
    • Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., & Yu, Y. (2018). Pilot study of the Tart Cherry Juice for the treatment of insomnia and investigation of mechanisms. American Journal of Therapeutics, 25(2), e194-e201.