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
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%).
Daily consumption of tart cherry juice for 12 weeks showed anti-oxidative and anti-inflammatory properties which may reduce blood pressure and lower LDL cholesterol in older adults.
2019 Nutrients Effects of Tart Cherry Juice on Biomarkers of Inflammation and Oxidative Stress in Older Adults Chai S, Davis K, Zhang Z, Zha L, Kirschner K
Randomised Controlled Trial Cherry
In the randomized-controlled clinical trial conducted, 37 participants aged between 65 and 80 were given either 480 mL of tart cherry juice or a control drink to consume daily for a span of 12 weeks. Blood biomarkers linked to inflammation and oxidative stress were analyzed both at the start and after the 12 weeks intervention.
Post the intervention period, levels of several inflammation and oxidative stress blood biomarkers in the tart cherry juice group observed notable differences compared to the control group. Particularly, a perceivable elevation in DNA repair activity coupled with a reduced mean c-reactive protein level was seen. Furthermore, a significant group effect was seen in plasma levels of c-reactive protein and malondialdehyde, with a slightly less significant effect observed for oxidized low-density lipoprotein. Post- intervention plasma levels showed a decreasing trend, with c-reactive protein, malondialdehyde, and oxidized low-density lipoprotein falling by 25%, 3%, and 11% respectively compared to the baseline values.
Danggui Buxue Tang (DBT) supplement helps reduce running times and control exercise-induced hepcidin levels, boosting iron levels and speeding up iron balance during recovery.
2018 Nutrients Repressed Exercise-Induced Hepcidin Levels after Danggui Buxue Tang Supplementation in Male Recreational Runners Chang CW, Chen CY, Yen CC, Wu YT, Hsu MC
Experimental Study Dang Gui Bu Xue Tang Exercise Hepcidin
The study consisted of 36 recreationally active males who were arbitrarily assigned to receive either DBT or a placebo for 11 days, in groups following their aerobic capacities. On the eighth day, they were subjected to a 13-km run at maximum effort. Blood and urine samples were collected and analysed both before the treatment (Pre-Tre), immediately after the run (Post-Ex), and 24 hours as well as 72 hours after the run.
The findings showed that those supplemented with DBT significantly reduced their running times by 14.0% (12.3 minutes) in comparison to the placebo group. A notable difference was observed in serum hepcidin and iron levels. The DBT supplement suppressed the hepcidin levels after the run and 24 hours into recovery, leading to a significant increase in iron levels both immediately after the run and 72 hours post run. Despite this, DBT showed no significant anti-inflammatory or preventative effects against haemolysis.
Montmorency tart cherry juice intake can significantly lower systolic blood pressure in men with early hypertension, with improvements linked to phenolic acids.
2016 The American Journal of Clinical Nutrition Effects of Montmorency tart cherry (Prunus Cerasus L.) consumption on vascular function in men with early hypertension Keane KM, George TW, Constantinou CL, Brown MA, Clifford T, Howatson G
Randomised Controlled Trial Cardioprotective Effects Cherry High Blood Pressure
In a carefully controlled, blinded, crossover study employing a randomized Latin square design, fifteen male participants showing early signs of hypertension were given either a 60-mL dose of Montmorency tart cherry (MC) concentrate or a placebo. A recovery period of at least 14 days was allowed between tests to eliminate lingering effects from the previous test. Observations centred on microvascular reactivity, arterial stiffness, blood pressure, and phenolic acid absorption, and these were collected at designated intervals before and up to eight hours after consuming the MC concentrate or placebo.
The analysis of the data revealed that consumption of the MC concentrate resulted in a significant reduction in systolic blood pressure in comparison to the placebo, reaching maximum impact two hours after intake. Crucially, this positive effect was found to coincide with an increase in circulating protocatechuic and vanillic acid 1-2 hours post consumption. Thus, it is suggested that the benefits of MC for cardiovascular health, particularly for blood pressure control, can be directly attributed to the influence of these circulating phenolic acids.
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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.
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