Tart Cherry Juice for Exercise-Induced Muscle Soreness
Symptoms Studied
Delayed onset muscle soreness (DOMS) after strenuous exercise, characterized by muscle tenderness, stiffness, reduced range of motion, and strength loss peaking 24-72 hours post-exercise.
Research Hypothesis
Tart cherries contain anthocyanins and polyphenolic compounds with anti-inflammatory and antioxidant properties that may accelerate muscle recovery.
Intervention Tested
Tart Cherry Juice (Montmorency)
355mL (12 oz) Montmorency tart cherry juice twice daily (equivalent to 50-60 whole cherries), for 7 days before and 2 days after exercise
Study Results
Before Treatment
Healthy runners or athletes engaging in strenuous exercise (e.g., marathon, intense resistance training).
After Treatment
Significantly smaller increase in pain (12mm vs 37mm on VAS, p<0.001). Meta-analysis shows small beneficial effect on muscle soreness (ES=-0.44) and moderate effect on strength recovery (ES=-0.78).
Timeline to Improvement
Protective effects when taken 4-5 days before exercise; recovery benefits in 24-72 hours post-exercise
Side Effects
Generally well-tolerated. Some participants noted improved sleep quality (due to natural melatonin content).
Source
- Tart Cherry Juice for Exercise-Induced Muscle Soreness
Kuehl KS, et al. J Int Soc Sports Nutr. 2010;7:17
Conclusion
Tart cherry juice reduces exercise-induced muscle soreness and accelerates strength recovery, making it useful for athletes during intense training periods.
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