Tart Cherry — Frequently Asked Questions
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Frequently Asked Questions
When should I start taking tart cherry before a race or competition?
When should I start taking tart cherry before a race or competition?
Research protocols that show the best results start supplementation 4-5 days before the event and continue for 2-3 days after. This pre-loading period ensures anthocyanin levels are elevated before the exercise-induced damage occurs. Taking it only post-exercise is less effective.
Is tart cherry juice better than ibuprofen for recovery?
Is tart cherry juice better than ibuprofen for recovery?
They work through similar mechanisms (COX inhibition), but tart cherry has advantages: no GI side effects, additional antioxidant benefits, melatonin for sleep, and it does not appear to impair muscle protein synthesis as NSAIDs might. For exercise recovery, tart cherry is generally preferred over NSAIDs.
Does tart cherry help with sleep?
Does tart cherry help with sleep?
Yes. Tart cherry is one of the few natural dietary sources of melatonin. Pigeon et al. (2010) found tart cherry juice significantly reduced insomnia severity in older adults. For athletes, the sleep benefit compounds the recovery benefit — quality sleep is the single most important recovery factor.
References
- Howatson G, McHugh MP, Hill JA, et al. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports. DOI PubMed
- Connolly DAJ, McHugh MP, Padilla-Zakour OI, et al. (2006). Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. British Journal of Sports Medicine. DOI PubMed
- Pigeon WR, Carr M, Gorman C, Perlis ML (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia. Journal of Medicinal Food. DOI PubMed