Cherry juice (tart cherry) or Sleep supplements (melatonin, glycine, magnesium)?

Both items are reviewed in the reference. Below their characteristics sit side by side as the studies describe them. This is a comparison of data, not advice on what to choose.

	Cherry juice (tart cherry)	Sleep supplements (melatonin, glycine, magnesium)
evidence level	B	C
Sources in the review	2	4
Category	Recovery	Recovery
Goals	Endurance, Recomposition	Recomposition, Endurance
Dosage	30-60 ml of concentrated juice or 240-480 ml of ordinary juice, once or twice a day, as a course around a period of training.	Melatonin 0.5-5 mg (less for shifting the rhythm, several hours before sleep); glycine 3 g before sleep; magnesium 200-400 mg elemental. There are no single ergogenic doses.
When to take	On days of intense exercise and for several days of recovery; intake before exercise may blunt adaptation, so it is better afterwards.	30-60 minutes before sleep; melatonin for jet lag - 30 minutes before the target sleep time in the new time zone.

The conclusion from the data. In the reference «Cherry juice (tart cherry)» Level B and 2 sources, while «Sleep supplements (melatonin, glycine, magnesium)» — Level C and 4. A higher level means the effect is better supported by research, not that the item suits you better.

Verdicts

Cherry juice (tart cherry)

Moderately reduces pain and markers of damage after exercise

Sleep supplements (melatonin, glycine, magnesium)

Sleep is critical, but the evidence of benefit of supplements for performance is weak

Sources for both items

Other comparisons

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