Insights & Discussion
Cherry juice, when consumed several days before exercise, hastens muscle function recovery post-exercise, making it a valuable 'precovery' intervention.
The review sourced data from fifteen studies that involved differing procedures for tart cherry juice intake in relation to exercise, and their impacts on muscle function, inflammation, and soreness after working out. Various forms of cherry products were investigated such as concentrated juice, juice from fresh-frozen cherries, tart cherry concentrate gel, and tart cherry powder. While the specific dosages varied depending on the type of cherry product, the timing of the dosing regimen emerged as a vital factor.
Studies consistently reveal faster muscle function recovery post-exercise if the juice is ingested for numerous days preceding the exercise. The impact on soreness, inflammation, and the effectiveness of starting the regimen on the day of, or post-exercise remain mixed and unclear. Notably, tart cherry powder failed to boost any recovery metric in the after-workout days. The findings advocate for using the term "precovery" for interventions that begin prior to the exercise to assist in recovery post-exercise. Among a variety of athletic activities, cherry juice demonstrates its merit as an effective precovery beverage.
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There is evidence to support significant improvements to total sleep time and sleep efficiency with the ingestion of tart cherries.
2023 Current Sleep Medicine Reports Too Sour to be True? Tart Cherries (Prunus cerasus) and Sleep: a Systematic Review and Meta-analysis Stretton B, Eranki A, Kovoor J, Bacchi S, Gupta A, Maddern G, et al.
Systematic Review Cherry Insomnia Sleep
We identified a total of 277 unique records, from which 8 studies of low-moderate methodological quality were included in the systematic review. Meta-analysis of subjectively recalled sleep efficiency (SE) and total sleep time (TST) were not significant. Objective SE, however, was significantly higher in the cherry cohort when compared to placebo with an effect size of 0.63 (95% CI 0.29–0.97, P < 0.01). There was low associated heterogeneity (I2 = 0%). Objective TST was significantly higher in the cherry cohorts, with a pooled effect size of 1.21 (95% CI 0.83–1.58, P < 0.01). There was high associated heterogeneity (I2 = 81.5%).
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 reduce processes involved in accelerated atherogenesis, potentially decreasing the risk of cardiovascular diseases.
2020 Journal of Medicinal Food Effects of Montmorency Tart Cherry Juice Consumption on Cardiometabolic Biomarkers in Adults with Metabolic Syndrome: A Randomized Controlled Pilot Trial Johnson SA, Navaei N, Pourafshar S, Jaime SJ, Akhavan NS, Alvarez-Alvarado S, et al.
Randomised Controlled Trial Atherogenesis Cardioprotective Effects Cardiovascular Disease
In this randomized, single-blind, placebo-controlled, parallel-arm pilot clinical trial, 19 men and women aged between 20 to 60 years who have metabolic syndrome participated. They were assigned to consume either 240ml of tart cherry juice or an isocaloric placebo-control drink twice daily for a period of 12 weeks. Initial evaluations on arterial stiffness (determined through pulse wave velocity), brachial and aortic blood pressures, wave reflection or augmentation index, and blood markers for cardiovascular and metabolic health were established as their baseline values.
Despite observing no significant alterations in hemodynamics, arterial stiffness, or other assessed blood biomarkers, there was a noted decrease in oxidized low-density lipoprotein and soluble vascular cell adhesion molecule-1 levels in the tart cherry juice group compared to the control group at the end of 12 weeks. In addition, there was a trending lower total cholesterol level in the tart cherry group versus the control at the end of the trial. These results suggest that daily tart cherry juice consumption may help decrease processes involved in the rapid progression of atherogenesis.
Montmorency tart cherry juice can significantly improve blood pressure, fasting glucose, cholesterol rates and respiratory exchange ratio in those with metabolic syndrome.
2020 European Journal of Nutrition Effects of short-term continuous Montmorency tart cherry juice supplementation in participants with metabolic syndrome Desai T, Roberts M, Bottoms L
Clinical Study Blood Sugar Cherry Cholesterol
In a blind, placebo-controlled, crossover trial, the researchers recruited twelve participants suffering from metabolic syndrome. They were given either Montmorency tart cherry juice or a placebo for seven days. During this period, a variety of blood-based and functional cardio-metabolic biomarkers were analysed both before and after the supplementation period. In addition to this seven-day supplementation, the acute response of the participants to a single bolus of the treatment was measured on the seventh day, at intervals up until five hours post ingestion of the bolus.
The researchers found that certain key health markers showed a significant improvement in the group that had taken the Montmorency tart cherry juice. These markers included 24-hour blood pressure levels, fasting glucose levels, total cholesterol, the ratio of total cholesterol to high-density lipoproteins (the "good" cholesterol), as well as resting respiratory exchange ratio. These findings suggest that the Montmorency tart cherry juice has the potential to drastically improve cardio-metabolic health in those affected by metabolic syndrome.
Gout patients regularly ingesting cherry extract/juice reported fewer gout flare ups than those patients who did not supplement their diets with cherry products.
2019 Evidence-Based Complementary and Alternative Medicine Effectiveness of Cherries in Reducing Uric Acid and Gout: A Systematic Review Chen PE, Liu CY, Chien WH, Chien CW, Tung TH
Systematic Review Cherry Gout Uric Acid
The six studies included in this systematic review reported decreases in the incidence and severity of gout following the ingestion of cherries. Gout patients regularly ingesting cherry extract/juice reported fewer gout flare ups than those patients who did not supplement their diets with cherry products. Overall, we observed a positive correlation between the consumption of tart cherry juice and a decrease in serum uric acid concentration.
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