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.