In one study, athletes who drank tart cherry juice starting 7 days before a race and on race day (12 ounces, twice daily) had significantly less muscle pain than a group who swigged a similar-tasting beverage with no natural juice. It could be from the antioxidants and anti-inflammatory compounds in the fruit.
Physically active individuals may be particularly interested in tart cherry juice's effect on muscle strength and soreness. A majority of studies have reported beneficial effects. In one study, long distance runners drank either 24 ounces (710 ml) of tart cherry juice or a placebo in the seven days leading up to as well as on the day of a race. The runners given cherry juice experienced three times lesser pain during and after the race compared to those given the placebo.
In another study, runners given 16 ounces (480 ml) of cherry juice in the days leading up to and immediately following a marathon experienced lesser muscle damage, soreness and inflammation. They also recovered faster. Similar results have been observed after supplementing daily with 480 mg of tart cherry powder. Additionally, tart cherry juice and supplements may increase muscle strength.
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