benefits of tart cherry juice for athletes

Collectively, the evidence strongly supports that tart cherry is an ideal supplement for runners, cyclists, team and field sports, and fitness enthusiasts that perform repeated high-intensity activity such as spin class or cross-fit.Īnd it doesn’t stop there – tart cherry supplementation can also aid recovery from resistance exercise. Similar benefits on muscle recovery and less DOMS were reported in female dancers after completing a repeated sprint exercise training session and in team sport players after completing an intermittent shuttle run test. What about repeated sprints? Tart cherry supplementation improves performance recovery and reduces post-exercise markers of muscle damage in male soccer players following a grueling sprint training session. In cyclists, lower markers of inflammation and improved muscle function were observed following bouts of high-intensity cycling when cherry juice was taken around training. Similarly, tart cherry supplementation has shown to reduce muscle pain following a strenuous trail run in trained runners. Tart cherry supplementation has shown to improve recovery of strength and reduce markers of inflammation and oxidative stress following a marathon run. Several studies support the use of tart cherry to enhance recovery, reduce pain, and restore muscular function following running and cycling exercise. Tart cherry supplementation and recovery from exercise: What does the science say?

The level of evidence for the recovery-enhancing effects of tart cherry is exceptionally strong and continues to grow. Due to the potent antioxidant and anti-inflammatory properties, the use of tart cherries to aid recovery from high-intensity exercise has become increasingly popular and well-researched. Tart cherries are rich in phytonutrients, flavonoids, and other phenolic compounds that have been shown to reduce inflammation and oxidative stress. The acute upregulation of these inflammatory signaling cascades is also associated with the pain and delayed onset muscle soreness (DOMS) following exercise. Hard training sessions also result in the production of reactive oxygen species which can lead to excessive oxidative stress if the body’s antioxidant defense system is overwhelmed. High intensity exercise leads to structural damage of the muscle and a strong inflammatory response characterized by the infiltration of neutrophils and macrophages into the exercised muscle.

Tart cherry juice powder, in the form of CherryPURE ® can improve recovery from both strength and endurance training.Several studies support the use of tart cherry to enhance recovery, reduce pain, and restore muscular function following high-intensity exercise.The level of evidence for the recovery-enhancing effects of tart cherry is exceptionally strong.Tart cherries are rich in phytonutrients, flavonoids, and other phenolic compounds that have been shown to reduce inflammation and oxidative stress.Tart cherry supplementation is well-supported by the evidence as the best supplemental ingredient for speeding up post-exercise recovery and getting you back in the game quicker. However, none have come close to being as effective as supplementing with tart cherries. Several nutritional compounds have been proposed as an effective strategy for enhancing recovery – acai, garlic, blueberries, L-glutamine, ginger, vitamins, cacao, just to name a few. In this article we take a look at the post-workout recovery and performance benefits of tart cherry.

Benefits of tart cherry juice for athletes