Tart cherry, also known as sour cherry, is a fruit that contains numerous phytochemicals, including anthocyanins, flavonoids, procyanidins and phenolic acids. Such compounds are known to have an antioxidant and anti-inflammatory action, that is, contribute to the reduction of oxidative stress and inflammation caused by physical exercise.
Tart Cherry: Important Considerations
There are well-known risks and side effects of traditional analgesics and anti-inflammatory drugs used by athletes. Therefore, it is up to the use of a natural alternative such as tart cherry, due to its safety.
For this, in recent years several studies have investigated the effects of sour cherry on muscle recovery, however, there is still significant heterogeneity in the results obtained, since it is necessary to consider the population studied, type of sport evaluated and supplementation protocol used.
Tart Cherry: Main Effects
Tart cherry seems to have significant and promising anti-inflammatory and antioxidant effects for athletes’ muscle recovery. However, an important point should be addressed before formulating any practical recommendations for athletes: excess antioxidants can inhibit the body’s natural antioxidant enzymes and the pathways involved in mitochondrial biogenesis. Thus, the use of supraphysiological amounts of the sour cherry supplement is not recommended.
However, if taken during the correct training protocol, it can give the advantage that athletes seek, without the numerous side effects and risks that accompany drugs, supplements and illicit substances to improve performance.
Clinical practice
When the focus is on improving recovery, with the aim of getting back into shape as soon as possible, sour cherries may play a beneficial role. It is extremely important during events and tournaments of several days, when the ability to recover and perform at a high level in the day to day is the top priority. In addition, the time and dosage vary widely, but most studies used 240 to 350 milliliters of tart cherry juice twice a day, 4 to 5 days before the event and 2 to 3 days later, to promote recovery.
References:
Reading suggestion:
Phytochemicals in physical exercise
Reading suggestion: Phytotherapy in sport
Article: Vitale KC, Hueglin S, Broad E. Tart Cherry Juice in Athletes: A Literature Review and Commentary
. Curr Sports Med Rep
. 2017;16(4):230-239.
