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Montmorency Tart Cherry Powder May Improve Post-Workout Recovery

Muscle soreness and recovery strength loss following intense resistance exercise can result in oxidative stress, inflammation and muscle damage. A recent study suggests that taking Montmorency tart cherry powder may help reduce muscle soreness and reduce strength loss after resistance training.


Participants in the study included 23 healthy, resistance-trained men with an average age of 21. They were given 480 mg of freeze dried Montmorency tart cherry skin powder or a placebo daily for ten days. On the eighth day, the men all performed ten sets of ten back squat repetitions.


At the conclusion of the study, the tart cherry group had a significant decrease in post-workout muscle soreness when compared with the placebo group. They also had significantly lower markers of protein catabolism, which indicates muscle recovery benefits following exercise.


The researchers did not note a difference in markers of inflammation or markers of free radical production, lipid peroxidation, or antioxidant capacity between the two groups.


Researchers from the Department of Health and Kinesiology, Exercise and Sport Nutrition Laboratory conducted the study. It was published on November16, 2015, in the Journal of the International Society of Sports Nutrition.


Previous studies have found links between tart cherries and reducing inflammation, easing the symptoms of gout, a lower risk of cardiovascular disease, rheumatoid arthritis, and diabetes.


The best way to consume tart cherries is in a juice but be sure the tart cherry juice you consume is tested for potency and hasn’t been watered down.

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