Whether you’re an athlete training to compete at the highest level or a fitness enthusiast pushing for that new PR you may be particularly interested in the benefits of tart cherries and their effect on muscular strength, soreness, and recovery. There have been multiple studies executed on tart cherries and a majority have reported beneficial effects!
In one study, long distance runners drank either 24 ounces (710ml) of tart cherry juice or a placebo drink for a period of seven days leading up to a race. They also drank the juice on race day. In this particular study the results were extremely promising. The runners given tart cherry juice experienced three times less pain during and after the race compared to those given the placebo. (https://pubmed.ncbi.nlm.nih.gov/20459662/)
A similar study had even more promising results. In this study, a total of twenty recreational Marathon runners were assigned to either consume tart cherry juice or a placebo for 5 days before, the day of, and for 48 h following a Marathon run. Following the run, the tart cherry group recorded a more efficient recovery of isometric strength, less inflammation, a higher total antioxidant status (TAS), and lower oxidative stress. It is apparent in this study that tart cherries appear to provide a viable means to aid recovery following strenuous exercise by increasing total antioxidative capacity, reducing inflammation, lipid peroxidation and so aiding in the recovery of muscle function. (https://pubmed.ncbi.nlm.nih.gov/19883392/)
Both of the above studies are similar in the fact that the chosen form of tart cherries is in juice form. Similar results have been observed after supplementing daily with tart cherry powder. One study in particular observed 27 endurance runners who were either supplemented daily with 480mg of tart cherry powder or given a placebo. Participants in the tart cherry group averaged 13% faster times on average, recorded 47% lower inflammatory markers, and had a lower perception of soreness before and after the race. The results of this study revealed that short-term supplementation of tart cherry powder surrounding an endurance challenge attenuated markers of muscle catabolism, reduced immune and inflammatory stress, better maintained redox balance, and increased performance in aerobically trained individuals. (https://pubmed.ncbi.nlm.nih.gov/27231439/)
What about muscular strength? We have been discussing some pretty eye opening results but if you aren’t training for a long distance race how can tart cherries be beneficial for your fitness or athletic goals? Let’s turn the page and present some information that can help you along the way.
One study was performed with one goal in mind - to examine whether short-term ingestion of a powdered tart cherry supplement prior to and following intense resistance-exercise reduces muscle soreness and recovery strength loss, while reducing markers of muscle damage, inflammation, and oxidative stress. Twenty-three men participated in this study who were all matched based on relative maximal back squat strength, age, body weight, and fat free mass. The participants, in a double-blind manner, ingested 480mg of tart cherry powder or a placebo once daily for 10 days leading up to and on the day of exercise. If you are looking to get a competitive edge, pay close attention to the results. The results of this study indicated that acute supplementation with powdered tart cherries leading up to, during, and 2 days after intense resistance exercise helps to minimize post-training perceptions of pain in the targeted muscle group compared to a placebo. Tart cherry supplementation also helped reduce the hepatic response of ALT and catabolic/antioxidant response of UA following a bout of intense resistance exercise. Overall, these findings suggest that supplementation with a powdered tart cherry product surrounding an intense resistance event reduces pain perception in addition to hepatic and catabolic stress in the post-exercise period which will result in faster recovery and an increase in muscular strength. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271620/)
Another study took ten well-trained, male overnight-fasted athletes who completed two trials of 10 sets of 10 single-leg knee extensions at 80% of their one-repetition maximum. The trials were separated by 2 weeks, and alternate legs were used in each trial. The conclusions of this study outlined that the consumption of tart cherries improved the recovery of isometric muscle strength after intensive exercise; perhaps owing to the reduction of the oxidative damage induced by the damaging exercise. (https://pubmed.ncbi.nlm.nih.gov/21233776/)
Although the research from a scientific perspective is limited on tart cherries there have been many studies performed that show promising results and conclusions. Start asking around. Connect with other athletes and fitness enthusiasts in your circle. In my experience, the harder I look the more positive results and testimonials I uncover. When it comes to muscular performance and recovery what are you doing to be your absolute best? Try adding tart cherry supplementation into your fitness and recovery routine. You won’t be disappointed.