In addition, the resulting increase in one of the markers of muscle damage, protein carbonyls (PC), was lower in the tart cherry than the fruit concentrate group. The maximum voluntary contractions (MVC) were shown to be significantly faster in the tart cherry group than in the fruit concentrate group. In this investigation, 10 well-trained, fasting male athletes consumed either 60 ml of tart cherry juice concentrate, CherryActive® (CA), or a fruit concentrate (FC) every day for 7 days before and 2 days after performing 2 trials of 10 sets of 10 single-leg knee extensions. Tart cherry as CherryActive® (60 ml) may improve muscle recovery after strength exercise Promoting antioxidant and anti-inflammatory activity in mice 12Ĭlinical research consistently demonstrates that tart cherries appear to reduce exercise-induced muscle damage.Diminishing muscle damage induced by exercise in horses 11.9 10 Research Animal ResearchĪnimal research has demonstrated the potential of tart cherry to promote exercise recovery through: Indeed, as one recent review paper of multiple studies on tart cherry summarizes: “ daily consumption of tart cherries may attenuate inflammatory and oxidative responses to EIMD, leading to faster recovery after exercise bouts.” 8ĭid you know? Allergy and sensitivity to cherries is surprisingly common. By Adriao, via Wikimedia CommonsTart cherry is growing in popularity as a post-workout supplement meant to reduce exercise-induced muscle damage and thus reduce pain, soreness, and speed recovery, especially among bodybuilders.Īnd unlike many pre and post-workout supplements, tart cherry actually has a significant amount of research evidence to back its effectiveness. 7 Tart Cherry Post-Workout Benefits & Uses 6 In addition, the anthocyanin cyanidin-3-O-glucoside was shown to block both the COX-1 and COX-2 enzymes. In particular, the flavonoids and isoflavonoids genistein and kampferol have been shown to stop COX-1 from triggering inflammatory pathways. Some compounds in tart cherries have demonstrated anti-inflammatory activity through the inhibition of cycloxygenase (COX) enzymes. This is particularly relevant for exercise since it can greatly increase the production of reactive oxygen species. Tart cherries contain phenolic and antioxidant compounds (one of the highest per-milligram concentrations among all plants) that are known to combat oxidative stress. Tart cherry’s anthocyanin content may play a role in improving athletic performance by increasing peak oxygen availability, which is especially relevant for muscles undergoing strenuous work. By Prazak, via Wikimedia Commons How Tart Cherry Might Help Post Workout Formulas Increasing the availability of oxygen Improved sleep due to its high melatonin content 1ĭid you know? The lighter-red Montmorency cherry, one of the most popular varieties of tart cherry, is believed to have been discovered by Roman legionnaires traveling along the Black Sea.Indeed, tart cherries are bursting with health-benefiting compounds such as anthocyanins, flavonoids and isoflavonoids, and phenolic compounds. Some of the benefits of tart cherry receiving increasing attention in medical research include: It consists of several varieties, including:Īlthough tart cherry is best known as a recipe ingredient, it is also growing in popularity as a dietary supplement. Native to most of Europe and Southwest Asia, the tart cherry, also commonly referred to as sour cherry, refers to the fruit of the Prunus cerasus tree. Tart Cherry Post-Workout Benefits & Uses.How Tart Cherry Might Help Post Workout Formulas.
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