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Tart Cherry Supplementation May Help Muscle Recovery

Tart cherry supplements can be taken in the form of juice or dried powder extracted from Montmorency cherries., Also known as sour cherries, tart cherries have potent antioxidant anti-inflammatory properties. A recent review of tart cherry studies found that tart cherry supplementation may help with the recovery of muscle strength and power following strenuous exercise.

For their study, the researchers used data from 14 studies that included 298 participants with an average age of 26. The studies lasted from 7 to 16 days and included supplementation with one to two servings of tart cherry daily. They all investigated the effect of tart cherry supplementation on muscle soreness, muscular strength, muscular power, and inflammation markers. 

The researchers found that tart cherry supplementation had a significant beneficial effect on muscle strength and muscle power following strenuous exercise. They also found that tart cherry supplementation had a significant effect on the inflammation biomarkers C-reactive protein and interleukin 6. In addition, a small beneficial effect was found for muscle soreness.

The study was conducted by researchers from St. Mary’s University and Northumbria University.It was published online ahead of print on January 13, 2021 in theInternational Journal of Sports Nutrition and Exercise Metabolism.

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