Cherry juice (tart cherry) B
Moderately reduces pain and markers of damage after exercise
Citable fact
«Cherry juice (tart cherry)» — evidence level B. 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. Source: PMID 33440334, permanent link to the source in the list below.
How it works
Polyphenols and anthocyanins suppress oxidative stress and the activity of pro-inflammatory enzymes, which reduces the inflammatory response after eccentric exercise.
Dosage and intake
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.
On days of intense exercise and for several days of recovery; intake before exercise may blunt adaptation, so it is better afterwards.
Forms
Concentrate and ready-made juice have been studied. Data on extract capsules are limited; the polyphenol content differs greatly between products.
What is confirmed
- Meta-analysis: reduced muscle soreness and creatine kinase after eccentric exercise
- May slightly accelerate strength recovery after matches and heavy sessions
- An effect on performance in a fresh state has not been confirmed
- A possible improvement in sleep quality in small studies
Adverse effects and limitations
- High calorie content and sugar in the juice
- Antioxidants in high doses may theoretically blunt training adaptation when taken regularly before exercise
- GI upset with a large volume of concentrate
- The effect is inconsistent between studies, and some of them are small
Interactions
- Warfarin and antiplatelet agents: a theoretical effect on clotting and drug metabolism
- Statins: a possible effect of polyphenols on metabolism through cytochromes
Who must not use it
- Under 18 years: No data; safe as a food product, but not studied as a supplement.
- Pregnancy and lactation: Not recommended as a concentrated supplement.
- diabetes
- clotting disorders
- taking anticoagulants
Sources
- Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis · Hill JA, Keane KM, Quinlan R · International journal of sport nutrition and exercise metabolism, 2021 · PMID 33440334
- Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine · Meeusen R, Duclos M, Foster C · Medicine and science in sports and exercise, 2013 · PMID 23247672
See also
Comparisons
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