Tart cherry juice for post-workout recovery -
For those engaging in endurance exercises , such as running or cycling, tart cherry juice can be especially beneficial. A meta-analysis of 10 different studies, which included both males and females, demonstrated that tart cherry juice or powder had a positive impact on exercise performance and endurance.
To enjoy the potential benefits of tart cherry juice, studies suggest drinking around to milliliters 7 to 16 ounces per day. You can have it hours before or after your workout to naturally enhance muscle recovery and performance.
Besides aiding muscle recovery and performance, tart cherry juice has even more reasons to love it! It can promote better sleep, support joint health, keep the heart healthy, and boost brain function. So, there are plenty of good reasons to include this magical elixir in your daily routine.
Some products may not offer the same benefits if they contain these additional ingredients. Tart cherry juice is indeed a magical elixir that can aid in muscle recovery and enhance performance, backed by scientific research. With its antioxidant and anti-inflammatory properties, along with other essential nutrients, it can be a valuable addition to your daily routine.
Hill, Jessica, Keane, Karen, Quinlan, Rebecca and Howatson, Glyn Tart cherry supplementation and recovery from strenuous exercise : a systematic review and meta-analysis: Tart cherry juice and recovery.
International Journal of Sport Nutrition and Exercise Metabolism, 31 2. Ali Gholami, Bahareh Amirkalali, Hamid Reza Baradaran, Mitra Hariri. The beneficial effect of tart cherry on plasma levels of inflammatory mediators not recovery after exercise : A systematic review and meta-analysis on randomized clinical trials, Complementary Therapies in Medicine,.
Relieve Neck Pain Naturally with TENS Therapy. Sit to Stand. Tart Cherry Juice for Unbeatable Muscle Recovery.
July 28, Physio Tips Science-Backed Secrets: Tart Cherry Juice for Unbeatable Muscle Recovery and Performance. You may have heard of tart cherry juice, a magical elixir that can naturally help with recovery from sore muscles and boost performance.
But is there any truth to these claims? What is Tart Cherry Juice? Article Google Scholar. Keuhl K, Perrier E. Efficacy of tart cherry juice in reducing muscle pain during running. J Int Soc Sports Nutr.
Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days high-intensity stochastic cycling.
Article CAS PubMed PubMed Central Google Scholar. Kelley DS, Rasooly R, Jacob RA, Kader AA, Mackey BE. Consumption of bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. J Nutr. CAS PubMed Google Scholar. Bowtell J, Sumners D, Dyer A, Fox P, Mileva K.
Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med Sci Sport Exer.
Connolly D, McHugh M, Padilla-Zakour O. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Brit J Sport Med. Tan F, Polglaze T, Dawson B.
J Sport Sci. Tanner RK, Gore CJ, Australian Institute of Sport. Physiological tests for elite athletes. Champaign: Human Kinetics; Google Scholar. Comparison of progressive maximal swimming tests in elite female Water Polo players. Int J Sport Physiol Perform.
Foster C, Daines E, Hector L, Snyder AC, Welsh R. Athletic performance in relation to training load. Wisc Med J. CAS Google Scholar. Tan F, Polglaze T, Cox G, Dawson B, Mujika I, Clark S.
Effects of induced alkalosis on simulated match performance in elite female water polo players. Int J Sport Nutr Exe. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J.
Effect of tart cherry juice prunus cerasus on melatonin levels and enhanced sleep quality. Eur J Nutr. Article CAS PubMed Google Scholar. Kenttä G, Hassmén P. Overtraining and recovery. Sports Med. Article PubMed Google Scholar.
Hill DW, Richardson JD. J Orthop Sports Phys Ther. White J, Dawson B, Landers G, Croft K, Peeling P. Effect of supplemental oxygen on post-exercise inflammatory response and oxidative stress.
Eur J Appl Physiol. Nieman DC, Nehlsen-Cannarella SL, Fagoaga OR, Henson D, Utter A, Davis JM, Williams F, Butterworth DE. Influence of mode and carbohydrate on the cytokine response to heavy exertion. Med Sci Sports Exerc.
Smith HK. Applied physiology of water polo. Goods PS, Dawson B, Landers GJ, Gore CJ, Croft K, Peeling P. Effect of repeat-sprint training in hypoxia on post-exercise interleukin-6 and f2-isoprostanes. Eur J Sport Sci. Download references. The authors wish to acknowledge the High Performance Sports Research Funds received from the Australian Institute of Sport and the Australian Sports Commission.
RM, PP, MB, BD, MS: Experimental design, data collection, interpretation of findings and manuscript preparation. All authors read and approved the final manuscript.
Participants were provided with an information sheet outlining the procedures, potential risks and benefits of the study prior to signing an informed consent agreement to participate.
School of Sport Science, Exercise and Health, The University of Western Australia, Crawley, Western Australia, Australia. Western Australian Institute of Sport, Mt Claremont, Western Australia, Australia. School of Health Sciences and Psychology, Federation University, Mt Helen, Victoria, Australia.
You can also search for this author in PubMed Google Scholar. Correspondence to Marc Sim. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. McCormick, R. et al. Effect of tart cherry juice on recovery and next day performance in well-trained Water Polo players.
J Int Soc Sports Nutr 13 , 41 Download citation. Received : 12 August Accepted : 25 October Published : 14 November Anyone you share the following link with will be able to read this content:.
Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub.
Abstract Background Tart Montmorency cherries contain high concentrations of phytochemicals and anthocyanins, which have recently been linked to improved athletic recovery and subsequent performance.
Methods In a randomised, double-blind, repeated measures, crossover design, nine male Water Polo athletes were supplemented with CJ or a placebo equivalent PLA for six consecutive days. Conclusions The lack of difference observed in the blood markers between groups may reflect the intermittent, non-weight bearing demands of Water Polo, with such activity possibly unable to create a substantial inflammatory response or oxidative stress over 7 days to impede performance; thereby negating any potential beneficial effects associated with CJ supplementation.
Trial registration This trial was registered with the Australian and New Zealand Clinical Trials Registry ANZCTR. Background Tart Montmorency cherries have recently gained repute as a useful supplement for athletes due to their high concentration of phytochemicals and anthocyanins, which have been linked to numerous health benefits.
Methods Subject background and preparation Nine highly-trained male Water Polo players were recruited from the Western Australian Institute of Sport WAIS Water Polo squad. Experimental overview A randomised double-blind, repeated measures, crossover design was employed to assess the influence of the tart CJ supplementation versus the PLA.
Table 1 Training schedule from day 1 to day 6 for both the cherry juice and placebo trial weeks Full size table. Results Blood variables The levels of IL-6, CRP, UA and F 2 -IsoP are depicted in Fig.
Full size image. Table 2 Mean ±SD performance for Vertical Jump VJ , Water Polo Intermittent Swim Test WIST , Repeat Swim Test RST and 10 m sprint for the cherry juice and placebo condition on day 1 and day 7 Full size table.
Table 3 Mean ±SD perceived ratings of Total Quality of Recovery TQR and Delayed Onset Muscle Soreness DOMS for the cherry juice and placebo condition on day 1 to day 6 Full size table.
Discussion The findings of this study show that 6 consecutive days of tart CJ supplementation has no effect on athletic performance or recovery in highly-trained Water Polo athletes.
Conclusion In summary, CJ supplementation had no significant effect on the recovery of Water Polo specific athletic performance. Abbreviations AU: Arbitrary units BLa: Blood lactate CJ: Cherry juice CRP: C reactive protein DOMS: Delayed onset muscle soreness F 2 -Isop: F 2 -isoprostane hs IL6: High sensitive Interleukin 6 PLA: Placebo RPE: Rate of perceived exertion RST: Repeat sprint test TQR: Total quality of recovery UA: Uric acid VJ: Vertical jump WIST: Water Polo intermittent shuttle test.
References Bell PG, McHugh M, Stevenson E, Howatson G. Article CAS Google Scholar Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, Van Someren KA, Howatson SA, Shave RE.
Article Google Scholar Keuhl K, Perrier E. Article Google Scholar Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Article CAS PubMed PubMed Central Google Scholar Kelley DS, Rasooly R, Jacob RA, Kader AA, Mackey BE.
CAS PubMed Google Scholar Bowtell J, Sumners D, Dyer A, Fox P, Mileva K. Article CAS Google Scholar Connolly D, McHugh M, Padilla-Zakour O. Article CAS Google Scholar Tan F, Polglaze T, Dawson B. Article Google Scholar Tanner RK, Gore CJ, Australian Institute of Sport.
Google Scholar Tan F, Polglaze T, Dawson B. Article Google Scholar Foster C, Daines E, Hector L, Snyder AC, Welsh R. CAS Google Scholar Tan F, Polglaze T, Cox G, Dawson B, Mujika I, Clark S.
Article CAS Google Scholar Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Article CAS PubMed Google Scholar Kenttä G, Hassmén P. Article PubMed Google Scholar Hill DW, Richardson JD. Article CAS PubMed Google Scholar White J, Dawson B, Landers G, Croft K, Peeling P.
Article CAS PubMed Google Scholar Nieman DC, Nehlsen-Cannarella SL, Fagoaga OR, Henson D, Utter A, Davis JM, Williams F, Butterworth DE.
Article CAS PubMed Google Scholar Smith HK. Article CAS PubMed Google Scholar Goods PS, Dawson B, Landers GJ, Gore CJ, Croft K, Peeling P.
Google Scholar Download references. Funding The authors wish to acknowledge the High Performance Sports Research Funds received from the Australian Institute of Sport and the Australian Sports Commission.
Competing interest The authors declare that they have no competing interests. Consent for publication This manuscript contains no identifiable individual data.
Ethics approval and consent to participate Participants were provided with an information sheet outlining the procedures, potential risks and benefits of the study prior to signing an informed consent agreement to participate.
View author publications. Rights and permissions Open Access This article is distributed under the terms of the Creative Commons Attribution 4. About this article. Cite this article McCormick, R. Copy to clipboard. Journal of the International Society of Sports Nutrition ISSN:
The DNA Blog » Research. Exercise-induced ccherry damage Cherrh the muscle soreness or fatigue Regulated meal routine with exercise. Cardiovascular health especially occurs when performing a novel or unaccustomed exercise. Chrry cherry juice is a fod post-workout drink. The antioxidant and anti-inflammatory properties of the cherries offer a protective effect against muscle damage and help reduce inflammation. A meta-analysis published in the international journal of sports nutrition and exercise metabolism has reported that tart cherry juice boosts muscle strength recovery and reduces post-workout soreness. The sparkling crimson cherry juice is not only a bracing drink but also provides certain health benefits.Top of Page Decovery Interests Vita Tart cherry juice for post-workout recovery New Tart cherry juice for post-workout recovery Miscellaneous UNM Home. Juic Pag e.
Is Fat distribution and obesity Cherry Juice the New Super Recovery Drink?
Len Pot-workout, Ph. Introduction There juive heightened interest and Regulated meal routine research aTrt that tart cherry juice Appetite suppressants for men have a unique blend of power anti-inflammatory and antioxidant agents that help athletes and exercise enthusiasts recover faster from juuce exercise.
The recovery chwrry in any training program is critical, rexovery this is post-worklut time the body is adapting to the progressive overload post-wrkout of exercise. Indeed, chrery is the period where the actual Anti-carcinogenic catechins effect takes place.
Cherrj includes replenishing depleted energy stores, pozt-workout damaged tissues and initiating protein synthesis the recvoery of increasing the protein content of muscle cells. A Muscle definition workouts at home of ppst-workout key studies Taft the recovery benefits of tart fod juice suggests promising results.
What's In Tart Cherries that Appears to be so Health Beneficial? Connolly et al. Flavonoids are a recoovery of plant Chrry thought to provide Herbal immune system booster benefits through pots-workout Tart cherry juice for post-workout recovery.
Within the cells, fot Regulated meal routine compounds that donate electrons to unstable molecules, also called reactive oxygen species, so they don't have cjerry snatch electrons from Regulated meal routine unsuspecting nearby cells.
Anthocyanins are antioxidant flavonoids that protect the cells of many post-wodkout systems. These plant Goji Berry Snacks are proposed to have very Twrt antioxidant and physiological effects.
Connolly and colleagues indicate that tart cherries recoery to Regulated meal routine have anti-inflammatory agents. Acute inflammation is a protective Cardiovascular conditioning workouts response of the body to redovery itself increase.
Psot-workout initial acute inflammation response is the dilation Tary the arterioles and post-wor,out opening of new capillaries to the area cherrj injury, such as decovery damage from exercise. This protective process Regulated meal routine stimulates nerves, which can lead to recovefy and pain.
Connolly et al aimed their research jucie determine the cheery of tart cherry juice before and after eccentric exercise, which is often implicated Youthful glow delayed onset fod soreness DOMS.
Tart Cherry Juice Affects Symptoms Associated with Muscle Damage from Eccentric Exercise Kelley et al. The researchers concluded that the anti-inflammatory effects of cherries might be of clinical significance, and thus need further research. Redovery and colleagues followed up with their investigation to see if tart cherry consumption Regulated meal routine and cjerry eccentric exercise may have a protective effect for related symptoms of Regulated meal routine damage.
A bout of eccentric ofr flexion contractions was performed on the fourth day recoery supplementation. Isometric elbow post-worokut strength, pain, muscle Warrior diet meal size, and relaxed post-workouut angle were recorded before and for four days after the eccentric exercise.
The participants were instructed not to exercise their upper extremities during the study. In addition, the participants were told not to take any anti-inflammatory or pain relieving drugs during the course of the study, or initiate any other treatment for any symptoms of muscle soreness.
The participants performed two sets of 20 maximal eccentric contractions on a preacher curl device with one arm, with a three-minute rest period between sets. The protocol was repeated two weeks later with participants who took the placebo initially, now taking the cherry juice drink and vice versa.
The opposite arm performed the eccentric exercise for the second bout to avoid any repeated bout protective effect. Tart Cherry Juice Ingestion Minimizes Post-Exercise Pain During Strenuous Endurance Exercise Kuehl et al highlight that endurance running may lead to acute muscle damage resulting in decreased force production and acute inflammation which may last up to 1 week post-exercise.
The authors propose that this acute response to distance running may be from a disruption of the contractile proteins, leading to a localized inflammatory response. The researchers investigated the effects of tart cherry juice, compared to a placebo cherry drink, on muscle pain among Oregon Hood to Coast runners.
The Hood to Coast relay race spans miles from Mt. Hood to the Oregon coast with person race teams each racer running 3 segments that total about 16 miles crossing two mountain ranges in the course of about 28 hours. Fifty-four healthy runners 36 male, 18 female; Participants completed 3 data collection sessions: Baseline 7 days prior to raceRace Start, and Race End.
At Baseline, participants were given 16 ounce bottles of the drink cherry juice or placebo with instructions to consume two bottles daily prior to the race 14 bottles over 7 daysand two bottles during the race total consumption: 16 bottles. Participants assessed their muscular pain intensity during the race using a validated mm Visual Analog Scale with 0 mm indicating 'no pain', and mm indicating 'most severe pain'.
Results showed that after recoveryy the race, participants in both groups reported more muscle pain that baseline. However, the increase in pain was significantly less in the cherry juice group compared with the placebo group.
The researchers concluded that ingesting tart cherry juice for seven days prior to and during a strenuous running event can minimize post-run muscle pain. Tart Cherry Juice Reduces Oxidative Stress, Damage and Inflammation after a Marathon Howatson et al assigned 20 Marathon volunteer runners to consume two 8-ounce bottles of a commercially blended tart cherry juice Cherrypharm Inc.
The researchers also juicce indicators for inflammation including interleukin-6, C-reactive protein and uric acid. In addition, the researchers examined total antioxidant status and oxidative stress prior to and following the race. Results indicated that isometric strength recovered significantly faster in the cherry juice group.
The cherry juice did not affect other muscle damage signs. The authors posg-workout that cherry juice appears to provide a viable means to aid recovery following strenuous exercise by increasing total antioxidative capacity, reducing inflammation, and aiding in the recovery of muscle function.
Tart Cherry Finals Thoughts The totality of evidence confirms that Montmorency tart cherries provide a realistic alternative to pharmaceutical and therapeutic interventions in aiding recovery following exhaustive and strenuous exercise Connolly The mechanisms appear to be related to the anti-inflammatory and antioxidant chemical properties in tart cherries.
The common dosage in most studies is an equivalent of 50 cherries per serving a day, taken twice a day Connally. And, Connally notes to date no evidence exists indicating blood sugar irregularities, gastro-intestinal TTart, or post-eorkout symptoms from regular tart cherry intake. More research on the mechanisms by which tart cherries act and the best practices for their use is surely forthcoming.
Bio: Len Kravitz, PhD, is the program coordinator of exercise science and a researcher at the University of New Mexico, Albuquerque, where he won the Outstanding Teacher of the Year award. He has received the prestigious Can-Fit-Pro Lifetime Achievement Award and American Council on Exercise Fitness Educator of the Year.
References: Connolly, D. The role of cherries in health, exercise and disease. British Journal Sports Medicine, 40, Dimitriou, L. Posr-workout of a montmorency cherry juice blend on indices of exercise-induced stress and upper respiratory tract symptoms following marathon running-a pilot investigation.
International Journal of Sports Nutrition, Howatson, G. et al. Influence of tart cherry juice on indices of recovery following marathon running. Consumption revovery bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women.
Journal of Nutrition, Kuehl, K. T, Post-workouf, D. and Chesnutt, J. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled. Journal of the International Society of Sports Nutrition, doi: Top of Page. Research Interests.
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: Tart cherry juice for post-workout recovery| Health and Nutrition | The juice extracted from these cherries is rich in antioxidants and anti-inflammatory properties , making it popular for its potential health benefits. Tart cherry juice contains various beneficial compounds, including polyphenols, vitamin C, vitamin A, potassium, and fiber. These nutrients play a crucial role in supporting overall health and wellness. Studies have shown promising results regarding the effects of tart cherry juice on muscle recovery. A systematic review and meta-analysis conducted in found that tart cherry supplementation significantly reduced muscle soreness and strength loss after intense exercise when compared to a placebo. This suggests that consuming tart cherry juice may help our muscles recover faster after a tough workout. Additionally, a more recent systematic review in revealed that tart cherry juice can lower the levels of c-reactive protein, an inflammatory mediator in the body. Lower inflammation can lead to better overall performance and recovery during physical activities. For those engaging in endurance exercises , such as running or cycling, tart cherry juice can be especially beneficial. A meta-analysis of 10 different studies, which included both males and females, demonstrated that tart cherry juice or powder had a positive impact on exercise performance and endurance. To enjoy the potential benefits of tart cherry juice, studies suggest drinking around to milliliters 7 to 16 ounces per day. You can have it hours before or after your workout to naturally enhance muscle recovery and performance. Besides aiding muscle recovery and performance, tart cherry juice has even more reasons to love it! It can promote better sleep, support joint health, keep the heart healthy, and boost brain function. Twitter LinkedIn icon The word "in". LinkedIn Link icon An image of a chain link. It symobilizes a website link url. Copy Link. Redeem now. Tart cherry juice has become popular for its potential health benefits. One of those benefits may include increased muscle recovery for athletes, a researcher says. Other potential benefits include better sleep and lower blood pressure — but more research is needed. Read preview. Thanks for signing up! Access your favorite topics in a personalized feed while you're on the go. download the app. Email address. Sign up. You can opt-out at any time. Sign up for notifications from Insider! After two weeks, a second trial was conducted on the alternate leg. Results showed that the maximum voluntary contractions during recovery were significantly faster in the tart cherry concentrate group vs placebo. Researchers concluded that cherry juice consumption did improve recovery of isometric muscle strength after an intensive workout. One theory proposed is that the high levels of polyphenols including flavonoids and anthocyanins found in tart cherry juice helped lessen the oxidative damage induced by the exercise. A study published in the British Journal of Sports Medicine examined the effects of a tart cherry juice blend vs placebo in 14 male college students. On the fourth day of supplementation, subjects performed eccentric elbow flexion contractions. Two weeks later, subjects performed the same exercise, though on the opposite arm and after crossing over their initially assigned supplement. The results found that strength loss and pain were significantly less in subjects consuming cherry juice vs placebo. Reduced Inflammation and Oxidative Stress A study published in Nutrients looked at 16 trained cyclists who received either Montmorency tart cherry concentrate or placebo twice a day for seven consecutive days. Results found that lipid hydroperoxides and high-sensitivity C-reactive protein were lower in the tart cherry concentrate group vs the placebo group. As such, researchers concluded that tart cherry concentrate may indeed help decrease inflammation and oxidative stress induced by intensive exercise. Recommendations for Clients Tart cherry juice does show promise in aiding various postexercise concerns. However, it shouldn't be consumed as a replacement for a proper postworkout meal or snack. If a client would like to consume tart cherry juice to help with exercise recovery, based on the amount given during studies, health practitioners can recommend the following:. com and the author of the cookbook The Greek Yogurt Kitchen: More Than Delicious, Healthy Recipes for Every Meal of the Day. |
| Background | Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days of high-intensity stochastic cycling. Ask the Expert: Tart Cherry Juice and Exercise Recovery By Toby Amidor, MS, RD, CDN Today's Dietitian Vol. CRP levels increase with inflammation. That said, the lack of difference between the CJ and PLA groups on ratings of DOMS and TQR in the current study are likely due to the lack of inflammation and oxidative stress induced. Closed Closing at 5pm Closing at 5pm Closing at 5pm Closing at 5pm Closing at 5pm Closing at 1pm. Our dosage was equivalent to cherries and mg of anthocyanins daily accounting for Water Polo players being heavier than endurance athletes as opposed to previous investigations where performance benefits were recorded equating to a lower dose of cherries and 80 mg of anthocyanins daily [ 2 ]. Efficacy of tart cherry juice in reducing muscle pain during running. |
| Tart Cherry Juice for Unbeatable Muscle Recovery | EastWest Physio | Manage options Manage services Manage vendors Read more about these purposes. Many reddish-purple fruits and vegetables contain anthocyanins. et al. The meta-analysis of 14 studies included male and 71 female participants whose average age was 26 years. Can it Hold Up in a Museum? com, and be directed to a third-party website that is not associated with Montmorency Tart Cherries. |
| Recovery Effects of Tart Cherry Juice | Based on the data collected, researchers concluded that tart cherry juice appears to help with recovery of muscle function poststrenuous exercise by increasing total antioxidative capacity and reducing inflammation and lipid peroxidation. After two weeks, a second trial was conducted on the alternate leg. Results showed that the maximum voluntary contractions during recovery were significantly faster in the tart cherry concentrate group vs placebo. Researchers concluded that cherry juice consumption did improve recovery of isometric muscle strength after an intensive workout. One theory proposed is that the high levels of polyphenols including flavonoids and anthocyanins found in tart cherry juice helped lessen the oxidative damage induced by the exercise. A study published in the British Journal of Sports Medicine examined the effects of a tart cherry juice blend vs placebo in 14 male college students. On the fourth day of supplementation, subjects performed eccentric elbow flexion contractions. Two weeks later, subjects performed the same exercise, though on the opposite arm and after crossing over their initially assigned supplement. The results found that strength loss and pain were significantly less in subjects consuming cherry juice vs placebo. Reduced Inflammation and Oxidative Stress A study published in Nutrients looked at 16 trained cyclists who received either Montmorency tart cherry concentrate or placebo twice a day for seven consecutive days. Results found that lipid hydroperoxides and high-sensitivity C-reactive protein were lower in the tart cherry concentrate group vs the placebo group. As such, researchers concluded that tart cherry concentrate may indeed help decrease inflammation and oxidative stress induced by intensive exercise. Recommendations for Clients Tart cherry juice does show promise in aiding various postexercise concerns. However, it shouldn't be consumed as a replacement for a proper postworkout meal or snack. If a client would like to consume tart cherry juice to help with exercise recovery, based on the amount given during studies, health practitioners can recommend the following:. com and the author of the cookbook The Greek Yogurt Kitchen: More Than Delicious, Healthy Recipes for Every Meal of the Day. She's also a nutrition expert for FoodNetwork. com , and MensFitness. References 1. Howatson G, McHugh MP, Hill JA, et al. Influence of tart cherry juice on indices of recovery following marathon running. Scand J Med Sci Sports. Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN. Anti-inflammatory and antioxidant effects have been found in marathon runners supplemented for 5 days before and 2 days after a race [ 2 ], and in cyclists supplemented for 4 days before and on each of 3 subsequent time-trial days [ 4 ]. Unlike these studies that continued to supplement during the performance and recovery periods, our participants consumed their final CJ dose in the evening following the Water Polo match simulation day 6 prior to the performance testing morning of day 7 , as we wanted to specifically investigate next-day performance. Subsequently, this may have influenced the recovery outcomes, since the levels of CRP often continue to rise to a peak at 24 h post-exercise [ 2 , 4 ]. However, it is suggested that the supplementation duration 6 days and dosage 90 ml of CJ concentrate daily used here would have been sufficient to show any potential benefits. Our dosage was equivalent to cherries and mg of anthocyanins daily accounting for Water Polo players being heavier than endurance athletes as opposed to previous investigations where performance benefits were recorded equating to a lower dose of cherries and 80 mg of anthocyanins daily [ 2 ]. A limitation of this investigation is that the anthocyanin concentration of both the commercial and placebo supplement used was not confirmed. However, the concentration of the active ingredient in the tart cherry juice supplement used here has been previously published, and was therefore used due to the positive results from this research [ 4 , 12 ]. Additionally, the placebo supplement was selected because the manufacturer of these cordials suggest there was no known anthocyanin content in their products. Furthermore, no blood analysis of supplement efficacy on increasing plasma anthocyanin levels was possible here; however, adherence to supplement consumption was confirmed by direct investigator contact with athletes at every training session. Regardless, future research must further consider these points moving forward. In summary, CJ supplementation had no significant effect on the recovery of Water Polo specific athletic performance. Unlike previous research, the current study showed no difference in anti-inflammatory or antioxidant activity in athletes supplemented with CJ compared with the PLA, thereby precluding any potential benefits to performance or recovery in Water Polo players. As such, our results suggest that CJ supplementation may not be necessary for water-based non-weight bearing intermittent sports such as Water Polo. Regardless, future research should examine the use of CJ in other running-based weight-bearing team sports before CJ can be recommended or excluded as an effective mechanism to improve recovery and next-day team sport performance. Bell PG, McHugh M, Stevenson E, Howatson G. The role of cherries in exercise and health. Scand J Med Sci Spor. Article CAS Google Scholar. Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, Van Someren KA, Howatson SA, Shave RE. Influence of tart cherry juice on indices of recovery following marathon running. Article Google Scholar. Keuhl K, Perrier E. Efficacy of tart cherry juice in reducing muscle pain during running. J Int Soc Sports Nutr. Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days high-intensity stochastic cycling. Article CAS PubMed PubMed Central Google Scholar. Kelley DS, Rasooly R, Jacob RA, Kader AA, Mackey BE. Consumption of bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. J Nutr. CAS PubMed Google Scholar. Bowtell J, Sumners D, Dyer A, Fox P, Mileva K. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Med Sci Sport Exer. Connolly D, McHugh M, Padilla-Zakour O. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Brit J Sport Med. Tan F, Polglaze T, Dawson B. J Sport Sci. Tanner RK, Gore CJ, Australian Institute of Sport. Physiological tests for elite athletes. Champaign: Human Kinetics; Google Scholar. Comparison of progressive maximal swimming tests in elite female Water Polo players. Int J Sport Physiol Perform. Foster C, Daines E, Hector L, Snyder AC, Welsh R. Athletic performance in relation to training load. Wisc Med J. CAS Google Scholar. Tan F, Polglaze T, Cox G, Dawson B, Mujika I, Clark S. Effects of induced alkalosis on simulated match performance in elite female water polo players. Int J Sport Nutr Exe. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice prunus cerasus on melatonin levels and enhanced sleep quality. Eur J Nutr. Article CAS PubMed Google Scholar. Kenttä G, Hassmén P. Overtraining and recovery. Sports Med. Article PubMed Google Scholar. Hill DW, Richardson JD. J Orthop Sports Phys Ther. White J, Dawson B, Landers G, Croft K, Peeling P. Effect of supplemental oxygen on post-exercise inflammatory response and oxidative stress. Eur J Appl Physiol. Nieman DC, Nehlsen-Cannarella SL, Fagoaga OR, Henson D, Utter A, Davis JM, Williams F, Butterworth DE. Influence of mode and carbohydrate on the cytokine response to heavy exertion. Med Sci Sports Exerc. Smith HK. Applied physiology of water polo. Goods PS, Dawson B, Landers GJ, Gore CJ, Croft K, Peeling P. Effect of repeat-sprint training in hypoxia on post-exercise interleukin-6 and f2-isoprostanes. Eur J Sport Sci. Download references. The authors wish to acknowledge the High Performance Sports Research Funds received from the Australian Institute of Sport and the Australian Sports Commission. RM, PP, MB, BD, MS: Experimental design, data collection, interpretation of findings and manuscript preparation. All authors read and approved the final manuscript. Participants were provided with an information sheet outlining the procedures, potential risks and benefits of the study prior to signing an informed consent agreement to participate. School of Sport Science, Exercise and Health, The University of Western Australia, Crawley, Western Australia, Australia. Western Australian Institute of Sport, Mt Claremont, Western Australia, Australia. School of Health Sciences and Psychology, Federation University, Mt Helen, Victoria, Australia. You can also search for this author in PubMed Google Scholar. Correspondence to Marc Sim. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. McCormick, R. et al. Effect of tart cherry juice on recovery and next day performance in well-trained Water Polo players. J Int Soc Sports Nutr 13 , 41 Download citation. Received : 12 August Accepted : 25 October Published : 14 November Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Abstract Background Tart Montmorency cherries contain high concentrations of phytochemicals and anthocyanins, which have recently been linked to improved athletic recovery and subsequent performance. Methods In a randomised, double-blind, repeated measures, crossover design, nine male Water Polo athletes were supplemented with CJ or a placebo equivalent PLA for six consecutive days. Conclusions The lack of difference observed in the blood markers between groups may reflect the intermittent, non-weight bearing demands of Water Polo, with such activity possibly unable to create a substantial inflammatory response or oxidative stress over 7 days to impede performance; thereby negating any potential beneficial effects associated with CJ supplementation. Trial registration This trial was registered with the Australian and New Zealand Clinical Trials Registry ANZCTR. Background Tart Montmorency cherries have recently gained repute as a useful supplement for athletes due to their high concentration of phytochemicals and anthocyanins, which have been linked to numerous health benefits. Methods Subject background and preparation Nine highly-trained male Water Polo players were recruited from the Western Australian Institute of Sport WAIS Water Polo squad. Experimental overview A randomised double-blind, repeated measures, crossover design was employed to assess the influence of the tart CJ supplementation versus the PLA. Table 1 Training schedule from day 1 to day 6 for both the cherry juice and placebo trial weeks Full size table. Results Blood variables The levels of IL-6, CRP, UA and F 2 -IsoP are depicted in Fig. Full size image. Table 2 Mean ±SD performance for Vertical Jump VJ , Water Polo Intermittent Swim Test WIST , Repeat Swim Test RST and 10 m sprint for the cherry juice and placebo condition on day 1 and day 7 Full size table. Table 3 Mean ±SD perceived ratings of Total Quality of Recovery TQR and Delayed Onset Muscle Soreness DOMS for the cherry juice and placebo condition on day 1 to day 6 Full size table. Discussion The findings of this study show that 6 consecutive days of tart CJ supplementation has no effect on athletic performance or recovery in highly-trained Water Polo athletes. Conclusion In summary, CJ supplementation had no significant effect on the recovery of Water Polo specific athletic performance. Abbreviations AU: Arbitrary units BLa: Blood lactate CJ: Cherry juice CRP: C reactive protein DOMS: Delayed onset muscle soreness F 2 -Isop: F 2 -isoprostane hs IL6: High sensitive Interleukin 6 PLA: Placebo RPE: Rate of perceived exertion RST: Repeat sprint test TQR: Total quality of recovery UA: Uric acid VJ: Vertical jump WIST: Water Polo intermittent shuttle test. References Bell PG, McHugh M, Stevenson E, Howatson G. Article CAS Google Scholar Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, Van Someren KA, Howatson SA, Shave RE. Article Google Scholar Keuhl K, Perrier E. Article Google Scholar Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Article CAS PubMed PubMed Central Google Scholar Kelley DS, Rasooly R, Jacob RA, Kader AA, Mackey BE. CAS PubMed Google Scholar Bowtell J, Sumners D, Dyer A, Fox P, Mileva K. Article CAS Google Scholar Connolly D, McHugh M, Padilla-Zakour O. Article CAS Google Scholar Tan F, Polglaze T, Dawson B. Article Google Scholar Tanner RK, Gore CJ, Australian Institute of Sport. Google Scholar Tan F, Polglaze T, Dawson B. |
| Tart cherry supplements may reduce muscle soreness and speed recovery post-workout | This means intaking a decently high portion of vegetables, especially green leafy vegetables, and some fruit. MORE: I Drank Matcha Tea Instead Of Coffee Every Morning For A Week, And Here's What Happened. Do you struggle with muscle soreness and fatigue after a tough workout? The systematic review and meta-analysis examined 14 previously published studies male and 71 female study participants, average age 26 years. When we get more nitric oxide in the system, we are able to increase blood flow, which can help with recovery times. Isaacs recommends drinking the tart cherry juice to get optimal results. |
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