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Vitacherry Sport

Also known as: Tart cherry, Montmorency cherry, Tart cherry juice, Prunus cerasus

Overview

Tart cherry juice, derived from *Prunus cerasus*, is a polyphenol-rich dietary supplement known for its antioxidant and anti-inflammatory properties. It is a nutrient-rich beverage naturally high in antioxidants, including anthocyanins. Commonly used to reduce muscle soreness and improve recovery after exercise, it may also enhance endurance performance. Tart cherry juice is low in calories and rich in fiber, vitamin C, carotenoids, potassium, and polyphenols. Research on tart cherry juice is moderately mature, with several studies focusing on exercise recovery and performance. The evidence is generally positive for recovery benefits but mixed for endurance performance improvements. It is available in various forms, including juice and concentrate.

Benefits

Tart cherry juice offers several evidence-based benefits, particularly for athletes and individuals engaging in strenuous exercise. A systematic review and meta-analysis found a small beneficial effect in reducing muscle soreness (ES = -0.44, 95% CI [-0.87, -0.02]) and a moderate beneficial effect in the recovery of muscular strength (ES = -0.78, 95% CI [-1.11, -0.46]). Some studies also suggest improvements in endurance performance, though results are inconsistent. Benefits are typically observed within 24 to 72 hours post-exercise. The effect sizes for muscle soreness and strength recovery are moderate, indicating clinical significance.

How it works

Tart cherry's polyphenols, particularly anthocyanins, reduce inflammation and oxidative stress by modulating cytokine levels (e.g., IL-6, TNFα) and enhancing nitric oxide bioavailability. It interacts with the cardiovascular and musculoskeletal systems by improving blood flow and reducing muscle damage. The known molecular targets include inducible and endothelial nitric oxide synthase. While the bioavailability of anthocyanins is generally low, they are still effective in exerting antioxidant effects.

Side effects

Tart cherry juice is generally considered safe, but some individuals may experience gastrointestinal upset. Uncommon side effects include allergic reactions. Rare side effects are not well-documented. Due to its anti-inflammatory properties, tart cherry juice may interact with blood thinners. There are no well-documented contraindications. Pregnant or breastfeeding women should consult healthcare providers before use. Overall, tart cherry juice has a favorable safety profile when consumed in recommended dosages.

Dosage

The minimum effective dose of tart cherry juice is typically 8-12 ounces (about 240-360 mL) per day, with optimal dosage ranges between 240-480 mL per day. While the maximum safe dose is not well-defined, high doses may cause gastrointestinal upset. For recovery benefits, it is best consumed before and after exercise. Juice or concentrate forms are common. Bioavailability may be enhanced with food. There are no documented required cofactors.

FAQs

How often should tart cherry juice be consumed for optimal benefits?

Daily consumption is typically recommended to maintain consistent levels of beneficial compounds in the body, especially during periods of intense physical activity.

Is tart cherry juice safe for everyone?

It is generally safe, but individuals with specific health conditions or those taking blood thinners should consult a healthcare provider before use.

When is the best time to consume tart cherry juice?

For exercise recovery, it is best consumed both before and after physical activity to help reduce muscle soreness and improve recovery.

What results can I expect from consuming tart cherry juice?

You can expect reduced muscle soreness and improved recovery after exercise. However, it is not a magic bullet for performance enhancement, and results may vary.

Can tart cherry juice replace other recovery methods?

No, it should be used as part of a comprehensive recovery plan that includes proper nutrition, hydration, rest, and appropriate training.

Research Sources

https://oss.jomh.org/files/article/20240130-187/pdf/JOMH2023081801.pdf – This study investigates the impact of tart cherry juice on muscle recovery in athletes. The findings suggest that tart cherry supplementation can mitigate lower extremity strength decline and accelerate recovery following strenuous exercise. The study is a well-controlled trial with clear outcomes, although the sample size is relatively small.
https://www.sportsrd.org/wp-content/uploads/2020/07/Effect_of_Tart_Cherry_Concentrate_on_Endurance_Exercise_Performance_A_Meta_analysis.pdf – This meta-analysis examines the effect of tart cherry concentrate on endurance exercise performance. The results indicate a significant improvement in endurance performance with tart cherry concentrate supplementation. While the meta-analysis is of high quality, it notes that individual studies have limitations, such as small sample sizes.
https://nrl.northumbria.ac.uk/id/eprint/44373/1/Cherry_Manuscript_Repository_Copy.pdf – This systematic review and meta-analysis assesses the impact of tart cherry supplementation on muscle soreness and strength recovery. The review found a small beneficial effect in reducing muscle soreness and a moderate beneficial effect in the recovery of muscular strength. The evidence is considered to be of moderate quality due to heterogeneity in study designs.
https://pubmed.ncbi.nlm.nih.gov/33440334/ – This study likely investigates the effects of tart cherry juice on various health outcomes. Further details would be needed to provide a more specific summary, but PubMed is a reliable source for accessing scientific research.
https://journals.humankinetics.com/abstract/journals/ijsnem/31/2/article-p154.xml – This abstract likely discusses the impact of tart cherry juice on exercise-induced muscle damage and recovery. Further details would be needed to provide a more specific summary, but journals.humankinetics.com is a reputable source for sports science research.