Insights & Discussion
Powdered tart cherry supplementation surrounding endurance exercise can decrease muscle damage markers, inflammation, oxidative stress and muscle soreness, while improving performance.
In this study, 27 endurance-trained runners were matched based on their race pace, age, body mass, and fat-free mass. The runners were split into two groups in a double-blind manner: a placebo group given capsules containing 480 mg of rice flour and a tart cherries group given CherryPURE® capsules. These were ingested daily for 10 days, including on the day of the half-marathon and up to 48 hours post-race.
The results showed that runners given tart cherry supplementation completed their half-marathon faster (by 13%) than those given a placebo. Moreover, the tart cherry group had less muscle damage markers over time, a steady increase in antioxidant activity during recovery, 47% lower inflammatory markers, and a 34% lower pre-run soreness in the medial quadriceps compared to the placebo group. These results demonstrate the beneficial effects of tart cherry supplementation on performance and recovery in aerobically trained individuals.
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Cherries and blueberries, rich in phenolic compounds, can be effectively used in pharmaceutical products, smart foods, functional beverages, and nutraceuticals to prevent or treat diseases.
2022 Molecules Cherries and Blueberries-Based Beverages: Functional Foods with Antidiabetic and Immune Booster Properties Gonçalves AC, Nunes AR, Flores-Félix JD, Alves G, Silva LR
Review Article Anti-Diabetic Anti-Inflammatory Antioxidant
The research primarily studied the health-promoting potential of cherries and blueberries, given their high nutritional density and substantial phenolic compounds. The focus was on their ability to counteract oxidative stress markers and suppress pro-inflammatory responses, which are significant factors in chronic diseases such as diabetes. The researchers analyzed these fruits for their potential incorporation into various products such as pharmaceutical preparations, smart foods, functional beverages, and nutraceuticals.
In the discussion of the results, it was emphasized how cherries and blueberries exhibit significant biological potential. They were not only seen as effective in combatting oxidative stress and inflammation but also as potential immune boosters. The conclusions underscored the fruits' potential role as functional foods and their relevance to the burgeoning popularity of functional beverages, hinting at their promise for inclusion in a variety of health-related products.
Daily consumption of tart cherry juice may enhance cognitive abilities in older adults, likely due to reduction of hypertension, inflammation, and oxidative stress.
2019 Food & Function Effect of Montmorency tart cherry juice on cognitive performance in older adults: a randomized controlled trial Chai SC, Jerusik J, Davis K, Wright RS, Zhang Z
Randomised Controlled Trial Anti-Ageing Anti-Inflammatory Cherry
In this randomized controlled trial, 37 adults aged between 65 and 80 years with normal cognitive function were assigned to consume two cups of Montmorency tart cherry juice daily for a duration of 12 weeks. Participants' subjective memory and objective cognitive performance were evaluated at the starting point and after the 12-week juice supplementation using a validated memory questionnaire and a standard assortment of tests designed for cognitive assessment. Factors such as daily caloric intake and physical activity levels were also monitored during the study.
After the 12-week intervention, participants who consumed tart cherry juice showed an improvement in their contentment with memory scores, demonstrated decreased scores of movement time, and performed better on a task of paired associates learning when compared to the control group. Notably, the results revealed that the tart cherry juice group demonstrated improvements on measures of visual sustained attention and spatial working memory relative to their own baseline values. These findings suggest that the potential benefits of tart cherry juice to cognitive abilities might be attributed to the juice's antioxidant and anti-inflammatory properties, and its capacity to reduce blood pressure.
Taking a powdered tart cherry supplement before and after intense resistance exercise can decrease muscle soreness, recovery strength loss, and signs of muscle damage.
2015 Journal of the International Society of Sports Nutrition Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males Levers K, Dalton R, Galvan E, Goodenough C, O’Connor A, Simbo S, et al.
Clinical Study Cherry Exercise Performance
In the methodology of this study, 23 healthy, resistance-trained men were chosen and paired based on relative maximal back squat strength, age, body weight, and fat-free mass. They were randomly assigned to ingest capsules containing either a placebo or powdered tart cherries for 10 days, including on the day of exercise as well as 48-hours post-exercise. The subjects performed ten sets of ten repetitions at 70% of a 1-RM back squat exercise. Fasting blood samples were taken along with isokinetic MVCs and quadriceps muscle soreness ratings before the exercise and at various intervals after the exercise.
In terms of the results, muscle soreness was found to be lower in the group that consumed the tart cherry supplement over the course of the exercise. Furthermore, this group showed lesser changes in serum levels of creatinine and total protein. However, no significant effects were observed for serum inflammatory or anti-inflammatory markers and no significant changes in free radical production, lipid peroxidation, or antioxidant capacity markers were seen amongst the group that took the tart cherry supplement. The group that took the supplement also showed greater changes in whole blood lymphocyte counts from before the exercise, but their lymphocyte counts returned faster to pre-exercise values compared to the placebo group.
Tart cherry juice may lessen inflammation, thus reducing pain in women with osteoarthritis, according to changes noted in specific inflammatory serum biomarkers.
2012 Journal of Food Studies Efficacy of Tart Cherry Juice to Reduce Inflammation Biomarkers among Women with Inflammatory Osteoarthritis (OA) Kuehl KS, Elliot DL, Sleigh AE, Smith JL
Randomised Controlled Trial Anti-Inflammatory Cherry CRP
This study used a randomized, double blind, placebo-controlled trial design, involving twenty women with inflammatory osteoarthritis, aged between 40 to 70 years. The participants were given 10.5 ounce bottles of tart cherry juice or a placebo cherry drink to consume twice daily for a span of 21 consecutive days. Pain was assessed at the start and the end of the intervention period. At these same junctures, blood samples were collected to monitor the influence of the juice on serum biomarkers of inflammation: C-Reactive Protein, Interleukin-6, Interleukin-10, and Tumor Necrosis Factor-alpha.
The results depicted that the group consuming tart cherry juice experienced a significant reduction in the serum biomarker, C-Reactive Protein, an indication of lowered inflammation. This is suggestive that tart cherry juice could be an efficient way of reducing inflammation, and subsequently, the pain experienced by women suffering from osteoarthritis.