On the face of it, cherry juice may just appear to be the latest in a long line of super foods. However, over the past few years, researchers have been investigating the potential of harnessing cherry juice to offset muscle damage and improve recovery from exercise. Results so far show great promise.

The research

Although only a handful of studies have so far been conducted, the general consensus suggests that cherry juice supplementation is effective at enhancing recovery from an acute bout of strenuous exercise. Connolly et al. (2006) reported that consumption of cherry juice could result in enhanced force recovery. This was observed following a single session of single-arm eccentric bicep curls. Howatson et al. (2009) and Bowtell et al. (2011) similarly found that knee extensor force recovery was faster in groups consuming cherry juice. This was despite two very different types of muscle damaging ‘events.’ Howatson et al. (2009) used exhaustive distance running (the London Marathon) while Bowtell et al. (2011) used high volume strength training (a single session of ten sets of ten single leg extensions).

Connolly et al. (2006) and Kuehl et al. (2010) reported that cherry juice can also reduce perceived delayed onset muscle soreness (DOMS), perhaps to be expected if muscle damage can be minimized. However, Howatson et al. (2009) and Bowtell et al. (2011) didn't show such an effect.

The science

Muscle damage is generally hypothesized to occur as a consequence of both direct mechanical damage to the muscle fibers and increases in reactive oxygen species (ROS) and nitric oxide (NO) derivatives. Antioxidants can detoxify ROS into water and oxygen, offsetting oxidative damage to the muscle cells. Cherry juice derived from Montmorency (tart) cherries is noted to be rich in particular types of flavonoids called anthocyanins. Flavonoids are polyphenolic antioxidants naturally present in certain varieties of foods. In addition to high levels of antioxidants, tart cherries also have anti-inflammatory properties that may also be responsible for attenuating recovery.

Although Howatson et al. (2009) observed no difference in muscle damage markers between trials (serum CK or LDH), markers of inflammation (IL-6, C-reactive proteins, and uric acid) and oxidative damage (TBARS) were significantly lower in the cherry juice trial. While the protocol used by Bowtell et al. (2011) did not appear to induce a global inflammatory response, the level of oxidative damage (marked by levels of protein carbonyls in this instance) was again offset. Both Howatson et al. (2009) and Bowtell et al. (2011) observed the immediate reduction in force to be similar between conditions, effectively demonstrating that supplementation does not improve recovery by preventing the primary muscle damage caused by the exercise. It is suggested by both sets of authors that cherry juice blunts secondary responses to muscle damage and minimizes any subsequent exacerbation.

Sleep

Montmorency cherries are also a source of melatonin, a particular antioxidant of great importance to sleep. Melatonin is a chemical produced by the pineal gland in the brain that acts to regulate our internal body clock. Melatonin is suggested to promote quality sleep, an essential element in the recovery process as many of the body’s repair processes occur in the deep stages of sleep. Improving the quality and efficiency of sleep would be expected to result in enhanced recovery. A pilot study conducted by Pigeon et al. (2010) suggests that cherry juice may be of potential benefit to individuals suffering with insomnia, although future research is necessary to truly evaluate the effectiveness of supplementation.

Other potential benefits

  • Antioxidants have been shown to have a positive effect on the immune system.
  • Antioxidants seem to have a protective effect against brain aging.
  • Antioxidants may protect against heart disease and related conditions such as atherosclerosis.
  • Antioxidants are suggested to have an important role in the prevention of certain cancers.
  • Anthocyanins can help normalize levels of uric acid—high levels are associated with conditions such as gout.
  • Anti-inflammatory properties may reduce pain associated with conditions such as arthritis and fibromyalgia.

How to supplement with cherry juice

A loading period is deemed necessary to fully exploit the recovery promoting effects of cherry juice. It is proposed that the loading period allows the body to increase the antioxidants. The studies mentioned have used loading durations between four and fourteen days. Howatson et al. (2009) reported a 10 percent increase in antioxidant status after five days of loading. While Bowtell et al. (2011) observed no such change in status, athletes were already at the top end of their capacity. Studies have then sustained supplementation for two to four days after the ‘event’ to continue to promote recovery.

In all instances, two servings are taken daily—one in the morning and one in the evening. Serving size will vary dependent on whether concentrate or regular juice is consumed but can be roughly equated using oxygen radical absorbance capacity (ORAC) values.

Conclusion

Cherry juice shows clear potential for aiding recovery from one off bouts of exercise, but the effect over a longer period has not yet been examined. At this stage, it may be suggested that supplementation over short durations of a season or training program where recovery is particularly important or advantageous may prove worthwhile. Given the additional health benefits of cherry juice, it would certainly appear to be a worthwhile addition to your diet.

References

Bowtell JL, Sumners PD, Dyer A, Fox P, Mileva KN (2011) Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine and Science in Sports and Exercise 43(8):1544–51.

Connolly DA, McHugh MP, Padilla-Zakour OI (2006) Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. British Journal of Sports Medicine 40(8):679–83.

Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, van Someren KA, et al (2009) Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine and Science in Sports 20(6):843–52.

Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC (2010) Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Journal of the International Society of Sports Nutrition 7(17):1–6.

Pigeon WR, Carr M, Gorman C, Perlis ML (2010) Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of Medicinal Food 13(3):579–83.