Tart Cherry (Recovery)

BACKGROUND: Chronic inflammation has been classified as one of the most important threats to health. Scientists suggested that tart cherry (TC) can reduce plasma levels of inflammatory mediators. Therefore, the aim of this study was to summarize the effect of TC on circulating C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α) among adult participants in non-exercise randomized clinical trials (RCTs). METHODS AND MATERIALS: The eligible English-language RCTs were found by searching databases including PubMed, Web of Science, Cochrane Library, Scopus, and clinical Trials.gov up to May 2022, with no time limit. We used the mean change from baseline and its standard deviation for both intervention and comparison groups to calculate the effect size. The random-effects model proposed by DerSimonian and Laird was used to estimate the overall summary effect and the heterogeneity. We used PRISMA 2020 guidelines to report this study. RESULTS: Ten RCTs were included in this study. The results demonstrated that TC had a significant decreasing effect on plasma CRP level compared with the comparison group (weighted mean differences (WMD) = -0.55 mg/L; 95% confidence interval (CI): - 1.03, - 0.06; p = 0.029), but had no significant effect on plasma IL-6 compared with comparison group (WMD = 0.08 pg/mL; 95% CI: -0.02, 0.17; p = 0.10). The effect of TC consumption on plasma TNF-α level was evaluated in only three studies that showed no significant effects (p>0.05). CONCLUSION: Our results confirmed a significant decreasing effect of TC on CRP. Regarding IL-6 and TNF-α, our study did not present any significant effect of TC.

The aim of this study was to determine the efficacy of tart cherry (TC) supplementation on recovery following strenuous exercise. A systematic review and meta-analysis were conducted using studies investigating TC supplementation on measures of muscle soreness, muscular strength, muscular power, creatine kinase, C-reactive protein, Interleukin-6, and tumor necrosis factor alpha. A literature search ending in July 2020 was conducted in three databases (SPORTDiscus, Web of Science, and PubMed). Data from 14 studies were extracted and pooled for analysis. Tart cherry supplementation had a small beneficial effect in reducing muscle soreness (effect size [ES] = -0.44, 95% confidence interval [CI] [-0.87, -0.02]). A moderate beneficial effect was observed for recovery of muscular strength (ES = -0.78, 95% CI [-1.11, -0.46]). A moderate effect was observed for muscular power (ES = -0.53, 95% CI [-0.77, -0.29]); a further subgroup analysis on this variable indicated a large effect of TC supplementation on recovery of jump height (ES = -0.82, 95% CI [-1.18, -0.45]) and a small significant effect of supplementation on sprint time (ES = -0.32, 95% CI [-0.60, -0.04]). A small effect was observed for both C-reactive protein (ES = -0.46, 95% CI [-0.93, -0.00]) and Interleukin-6 (ES = -0.35, 95% CI [-0.68, -0.02]. No significant effects were observed for creatine kinase and tumor necrosis factor alpha. These results indicate that the consumption of a TC supplement can aid aspects of recovery from strenuous exercise.

BACKGROUND: Due to its high polyphenol content and purported capability to mitigate post-exercise muscle soreness and promote recovery, tart cherry (TC) supplementation has been proposed to enhance recovery and athletic performance. This study examined the effects of powdered TC supplementation on various recovery and performance metrics following a repeated sprint exercise protocol in physically active young adults. METHODS: 40 (18 M, 22 F) healthy, active participants (24.6 ± 5.5 yrs, 171.5 ± 11 cm, 71.7 ± 14.5 kg, 24.2 ± 3.1 kg·m-2) participated in this randomized, double-blind, placebo-controlled, parallel study design. Placebo (PLA) or powdered TC supplementation (500 mg/day) occurred for ten days: seven days prior to, day of, and two days following repeated sprints (15 × 30 m with 1 min rest between sprints). Performance was assessed via the countermovement jump, isometric mid-thigh pull, isokinetic knee extension, and the Wingate anaerobic test. Recovery was evaluated using visual analog scales for soreness, recovery, and readiness to train. Muscle damage was evaluated using creatine kinase. These measures were evaluated at baseline, and at 1 h, 24 h, and 48 h post-exercise. RESULTS: Significant main effects of time were observed with recovery VAS (p < 0.001), readiness to train VAS (p < 0.001), and jump height (p = 0.014) experiencing similar reductions, while soreness VAS (p < 0.001) and creatine kinase (p = 0.05) experienced similar increases in response to the repeated sprint protocol and supplementation. Across all measurements, no significant group × time differences were observed for jump height (PLA:-6.7 ± 10.4% vs. TC: -11.0 ± 17.9%, p = 0.608), peak propulsive force (PLA: 0.3 ± 4.6% vs. TC: 2.2 ± 7.4%, p = 0.194), knee extension peak torque at 180°/s (PLA: 10.5 ± 73.5% vs. TC: -1.04 ± 49.6%, p = 0.335), readiness to train VAS (PLA: -23.0 ± 19.2% vs. TC: -14.7 ± 20.2%, p = 0.401), soreness VAS (PLA: 250 ± 323% vs. TC: 261 ± 432%, p = 0.838), recovery VAS (PLA: -24.6 ± 17.9% vs. TC: -8.2 ± 40.5%, p = 0.251), and creatine kinase (PLA: 22.8 ± 35.5% vs. TC: 90.4 ± 225.6%, p = 0.31). CONCLUSIONS: A single bout of repeated sprints was responsible for s

PURPOSE: Long-distance running induces marked increases in inflammation and muscle damage. Tart cherries (TC) have become a popular nutritional strategy for exercise recovery, particularly for attenuation of markers associated with muscle damage and inflammation. RESEARCH QUESTION: The aim of this study was to examine the effect of a yet-to-be-explored cultivar (Vistula) of TC on recovery following a marathon. METHODS: Thirty-five recreationally trained marathon runners (mean ± SD age, stature, and mass were 40 ± 10 years old, 176.5 ± 10.2 cm, and 78.8 ± 13.8 kg, respectively) completed an undulating marathon course. Participants were randomised to receive either freeze-dried TC powder or calorie-matched placebo (17 TC, 18 placebo) for 7 days, with the marathon on day 5 of supplementation. Maximal voluntary contractions (MVC), counter movement jumps (CMJ), muscle soreness (DOMS), plasma creatine kinase (CK), and high-sensitive C-reactive protein (hs-CRP) were assessed before, immediately after, and at 24- and 48-h post marathon. RESULTS: There were significant changes over time for all variables (p < 0.001) indicating muscle damage. There were no treatment or interaction effects for MVC, CMJ, DOMS, and CK (p > 0.2). However, there was a treatment effect for hs-CRP, where the TC group experienced lower levels of hs-CRP (mean ± SD during recovery: TC 7.9 ± 3.5, placebo 12.5 ± 5.1 mg/L, p = 0.031). CONCLUSIONS: The marathon caused changes in muscle damage and inflammation indices. Despite no functional or soreness differences, the TC group showed lower inflammation levels, offering insights into Vistula tart cherries for recovery. © 2026. The Author(s).

Horiuchi, Masahiro, and Samuel J. Oliver. Post-exercise hypotension after exercising in hypoxia with and without tart cherry supplementation. High Alt Med Biol. 26:63-69, 2025. Background: This study investigated the effects of hypoxic exercise with and without tart cherry (TC) supplementation on post-exercise hypotension (PEH). Method: In a randomized order, 12 healthy young adults (9 men and 3 women) completed cycle exercise to exhaustion (1) in normoxia without any supplementation (Norm), (2) in hypoxia (13% O2) with placebo (Hypo), and (3) in hypoxia with TC supplementation (Hypo + TC). Supplements were supplied for 5 days pre-trial (TC was 200 mg anthocyanin per day for 4 days and 100 mg on day 5). Results: Cycle exercise total energy expenditure was greater in Norm than Hypo and Hypo + TC (p < 0.001) with no difference between Hypo and Hypo + TC (p = 0.41). Mean arterial pressure (MAP) decreased during recovery in all trials (main effect of time, p < 0.001), with no difference in PEH between the trials (p > 0.05, change [Δ] in MAP from pre-exercise at 60 minutes recovery, mean difference, Norm Δ-4.4 mmHg, Hypo Δ-6.1 mmHg, and Hypo + TC Δ-5.2 mmHg). Cardiac baroreflex sensitivity decreased during recovery in all trials (p < 0.001) and was lower in Hypo than Norm and Hypo + TC (main effect of trial, p = 0.02). Conclusion: PEH was not increased after exercise in hypoxia, with or without TC supplementation, compared with exercise in normoxia.

Tart cherry (TC) consumption has become a popular nutritional strategy for recovery, particularly for the attenuation of markers associated with muscle damage. However, there are relatively few studies that have examined an acute dosing strategy. The aim of this pilot study was to explore the feasibility of using powdered Vistula TC for recovery following a bout of muscle-damaging exercise. Twenty-two recreationally active participants (mean ± SD age, stature, and mass were 23 ± 3 years old, 173 ± 10 cm, and 74 ± 17 kg, respectively) performed 40 (5 sets of 8 repetitions) maximal lengthening contractions of the elbow flexors. The participants were randomised to receive either a spray-dried TC extract or a calorie-matched placebo (12 TC, 10 placebo) for 4 days in total, starting on the day of exercise. Dependent measures of maximal voluntary contraction (MVC), muscle soreness (assessed via visual analogue scales; VAS), pain pressure threshold (PPT), range of motion (ROM), and upper arm limb girth were taken at baseline (pre), 24, 48, and 72 h post damaging exercise. There were significant changes over time among all the variables (MVC, VAS, PPT, ROM, and girth, p ≤ 0.014). There were no significant differences between the conditions for any of the variables (MVC, VAS, PPT, ROM, and girth, p > 0.3). The TC group did not recover at an accelerated rate compared to the placebo. This study provides initial insights into the use of powdered Vistula TC and its effect following strenuous (damaging) exercise bouts. Vistula TC did not improve recovery when taken acutely following a bout of damaging exercise to the elbow flexors.

Tart cherries have low glycemic index, antioxidant and anti-inflammatory properties, and therefore may benefit performance and recovery from exercise. We determined the effects of consuming tart cherry juice versus a high-glycemic index sports drink on cycling performance, substrate oxidation, and recovery of low-frequency fatigue. Using a randomized, counter-balanced cross-over design, with one-month washout, 12 recreational cyclists (8 males and 4 females; 35±16y; VO2peak 38.2±7.4 ml/kg/min) consumed cherry juice or sports drink twice a day (300mL/d) for 4d before and 2d after exercise. On the exercise day, beverages (providing 1g/kg carbohydrate) were consumed 45min before 90min of cycling at 65%VO2peak, followed by a 10km time trial. Blood glucose, lactate, carbohydrate and fat oxidation, respiratory exchange ratio (RER), O2 cost of cycling, and rating of perceived exertion (RPE) were measured during the initial 90min of cycling. Muscle soreness, maximal voluntary contraction (MVC) and low-frequency fatigue were determined at baseline and after the time trial on the exercise day, and 30min after beverage consumption 24 and 48h later. There were no differences for time trial performance (17±3min cherry juice vs. 17±2min sports drink, p = 0.27) or any other measures between drink conditions. There were time main effects (p<0.05) for isometric MVC (decreasing) and low-frequency fatigue (increasing; i.e. decreased force at low relative to high stimulation frequencies), changing significantly from baseline to post-exercise and then returning to baseline at 24h post-exercise. Tart cherry juice was not effective for improving performance, substrate oxidation during exercise, and recovery from exercise, compared to a high-glycemic index sports drink. Copyright: © 2024 Gao et al. This is an open access article distributed under the terms of the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original author and source are credited.

Evidence suggests that tart cherry (TC) supplementation has beneficial effects on health indices and recovery following strenuous exercise. However, little is known about the mechanisms and how TC might modulate the human metabolome. The aim of this study was to evaluate the influence of an acute high- and low-dose of Vistula TC supplementation on the metabolomic profile in humans. In a randomised, double-blind, placebo controlled, cross-over design, 12 healthy participants (nine male and three female; mean ± SD age, stature, and mass were 29 ± 7 years old, 1.75 ± 0.1 m, and 77.3 ± 10.5 kg, respectively) visited the laboratory on three separate occasions (high dose; HI, low dose; LO, or placebo), separated by at least seven days. After an overnight fast, a baseline venous blood sample was taken, followed by consumption of a standardised breakfast and dose conditions (HI, LO, or placebo). Subsequent blood draws were taken 1, 2, 3, 5, and 8 h post consumption. Following sample preparation, an untargeted metabolomics approach was adopted, and the extracts analysed by LCMS/MS. When all time points were collated, a principal component analysis showed a significant difference between the conditions (p < 0.05), such that the placebo trial had homogeneity, and HI showed greater heterogeneity. In a sub-group analysis, cyanidine-3-O-glucoside (C3G), cyanidine-3-O-rutinoside (C3R), and vanillic acid (VA) were detected in plasma and showed significant differences (p < 0.05) following acute consumption of Vistula TC, compared to the placebo group. These results provide evidence that phenolics are bioavailable in plasma and induce shifts in the metabolome following acute Vistula TC consumption. These data could be used to inform future intervention studies where changes in physiological outcomes could be influenced by metabolomic shifts following acute supplementation.

The purpose of this study was to investigate the effect of short-term consumption of tart cherry juice on levels of cortisol and melatonin and sleep quality after intermittent exhaustion exercise in female elite field hockey players. A total of 19 field hockey players participated in the present study for 5 days. The individuals were divided into the placebo group (PLA, n = 9) and the tart cherry juice group (TCJ, n = 10), respectively. Actigraphy devices were distributed to analyze sleep quality and participants were required to wear the device while sleeping until the study was completed. Participants consumed tart cherry juice or placebo drinks five times in a total of 48 h while double-blinded after intermittent exhaustion exercise. A significant interaction effect (group × time) between PLA and TCJ groups was not observed in the levels of melatonin and cortisol. The variables of sleep quality showed significant interaction effects with regards to the total time in bed (TTB; p = 0.015), wake after sleep onset (WASO; p = 0.044), and movement index (MI; p = 0.031) variables. As a result, our study confirmed the possibility that the short-term intake of tart cherry juice could not change the levels of melatonin and cortisol in elite female hockey players but could help improve their sleep quality.

BACKGROUND: Tart cherry supplementation has been shown to enhance recovery from strenuous exercise due to its antioxidant properties. The majority of these studies used tart cherry juice, with a significant calorie content. The primary purpose of this study was to assess whether powdered tart cherry extract with minimal calorie content reduces oxidative stress and enhances recovery following intense resistance exercise. METHODS: Thirteen men (mean age: 26.2 ± 5.3 years; height: 184.3 ± 8.2 cm; weight: 92.9 ± 15.6 kg) performed a demanding resistance exercise protocol consisting of 6 sets of 10 repetitions of barbell back squat with 80% 1RM. The protocol was performed once following 7 days of 500 mg of tart cherry extract and once following placebo. Serum protein carbonyl (PC) content, creatine kinase activity (CK) and creatine kinase myocardial band content (CK-MB) were used to assess oxidative stress, skeletal and cardiac muscle damage respectively. Muscle soreness was assessed by visual analog scale. Physical performance was measured by countermovement jump power and handgrip dynamometer strength. RESULTS: There was a significant increase in PC in the placebo (PL) condition when compared to the Tart Cherry (TC) condition at Immediate Post (IP) (PL: 0.4 ± 0.3 vs. TC: - 0.4 ± 0.2 nmol∙mg- 1; p < 0.001), 1 h (PL: 0.3 ± 0.3 vs. TC: - 0.7 ± 0.3 nmol∙mg- 1; p < 0.001) and 24 h (PL: 0.1 ± 0.4 vs. TC: - 0.3 ± 0.5 nmol∙mg- 1; p = 0.010). There was a significant increase in CK activity in PL when compared to the TC at IP (PL: 491.1 ± 280 vs. TC: 296.3 ± 178 U∙L- 1; p = 0.008) and 3 h (PL: - 87 ± 123 vs. TC: 43.1 ± 105.3 U∙L- 1; p = 0.006). There was a significant (p = 0.003) increase in CKMB concentration in PL when compared to the TC (PL: 21.6 ± 12.4 vs. TC: - 0.3 ± 11.8 ng∙ml- 1; p = 0.006) at 1 h post. There was a significant increase in handgrip strength in TC when compared to PL (PL: - 2 ± 5.1 vs. TC: 1.7 ± 3 kg; p = 0.017) at 24 h post. CONCLUSIONS: This study demonstrated that tart cherry extract reduced oxidative stress and markers of muscle and cardiac damage following intense resistance exercise. This occurred along with a prevention of the decrease in handgri

Dietary supplements are widely used among athletes, and soccer players are no exception. Nevertheless, evidence supporting the use of dietary supplements aiming to enhance performance in soccer is somewhat contradictory, scarce, or even nonexistent. Thus, the present study aimed to systematically review and synthesize the effects of dietary supplements on athletic performance (e.g. distance covered, sprinting, jump performance) in elite soccer players. Studies enrolling highly trained, elite, and world-class soccer players using dietary supplements were searched in MEDLINE/PubMed, Web of Science, Scopus, and EBSCO databases in June 2022. In total, 1043 studies were identified, and 18 met the eligibility criteria. The studies evaluated the impacts on athletic performance of several dietary supplements, including caffeine, creatine, protein, beverages with carbohydrates and electrolytes, tart cherry juice, nitrate-rich beetroot juice, sodium bicarbonate with minerals, yohimbine, and a proprietary nutraceutical blend. Caffeine supplementation in doses between 3 and 6 mg/kg of body mass may improve jump height and sprint ability, particularly in female players, but individual response to caffeine must be considered. Creatine may improve sprint, agility, and in female players, jump performance. Protein supplementation can improve sprint and jump performance between matches, especially if protein ingested from food is not up to recommendations. Beverages containing carbohydrates and electrolytes can be used as part of the strategies to achieve carbohydrate intake during training and match-days but used alone do not benefit athletic performance. Tart cherry juice might be useful for maintaining athletic performance after matches that produce higher force loss and exercise-induced muscle damage, although polyphenols from the diet might attenuate the effects of tart cherry supplementation. Nitrate-rich beetroot concentrate can attenuate performance decrease in the days following matches. Further investigation with sodium bicarbonate alone is necessary, as supplementation protocols with elite players included other substances. Finally, the available data does not support