KK, DE, and JC conceived of the study, participated in its design and coordination and helped to draft the manuscript. EP carried out the analysis and interpretation of the data, and drafted the manuscript.

All authors read and approved the final manuscript. This article is published under license to BioMed Central Ltd. Reprints and permissions.

Kuehl, K. et al. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial.

J Int Soc Sports Nutr 7 , 17 Download citation. Received : 05 April Accepted : 07 May Published : 07 May Anyone you share the following link with will be able to read this content:.

Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Abstract Background Long distance running causes acute muscle damage resulting in inflammation and decreased force production.

Methods The design was a randomized, double blind, placebo controlled trial. Conclusions Ingesting tart cherry juice for 7 days prior to and during a strenuous running event can minimize post-run muscle pain.

Introduction Long distance running is known to cause acute muscle damage resulting in acute inflammation [ 1 ] and decreased force production [ 2 ] that can last up to 1 week post-exercise [ 3 ]. Methods Subjects Fifty-four healthy runners participating in the Hood to Coast relay 36 male, 18 female; Beverage Preparation Cherry Juice The cherry juice was prepared by mixing freshly prepared tart cherry juice with commercially available apple juice in a proprietary ratio Cherrish Inc.

Experimental Design The design was a randomized, placebo-controlled, double-blind trial among 54 runners participating in the Hood to Coast relay race Figure 1. Figure 1. Consort diagram of enrolled participants. Full size image. Results Baseline Participant Demographics Of the 54 participants enrolled, 28 were assigned cherry juice and 26 were assigned the placebo drink Table 1.

Table 1 Participant baseline demographics Full size table. Table 2 Mean pain scores VAS at 3 time points baseline, race start, race end Full size table. Table 3 Participant satisfaction with drink Full size table. Discussion It is well-documented that running for distances in excess of typical training distances causes acute muscle injury, and that eccentric muscle actions, such as downhill running, exacerbate injury and soreness [ 22 ].

Conclusions In conclusion, tart cherries have high levels of antioxidant and anti-inflammatory compounds, and are promoted in lay publications as beneficial for those with arthritis, muscle pain, and fibromyalgia. References Papassotiriou I, Alexiou VG, Tsironi M, Skenderi K, Spanos A, Falagas ME: Severe aseptic inflammation caused by long distance running km does not increase procalcitonin.

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Article CAS PubMed Google Scholar Download references. Acknowledgements No external funding was provided for this study. View author publications. Additional information Competing interests The authors declare that they have no competing interests. Authors' contributions KK, DE, and JC conceived of the study, participated in its design and coordination and helped to draft the manuscript.

Erica T Perrier, Diane L Elliot and James C Chesnutt contributed equally to this work. Rights and permissions This article is published under license to BioMed Central Ltd. Research: A randomized, double-blind, placebo-controlled study of 54 runners competing in Oregon's mi km Hood to Coast Relay race found that runners consuming ml ~12 oz [.

The same dose of tart cherry juice, taken twice a day for 8 consecutive days before an isometric strength exercise, provided significantly more protection against loss of strength compared to a placebo drink in a well-designed study of 14 male college-aged subjects Connoly et al.

The fact that a tapered dose of tart cherries has been clinically shown to reduce circulating concentrations of inflammatory markers in recreational marathoners is a likely reason for reduced pain and enhanced recovery in these subjects Howatson et al.

Common usage: Tart cherries can be consumed fresh, frozen, dried, or as a juice. They are also available in supplement form as an extract, tablet, or capsule. Research-supported dosing with tart cherry is an equivalent of cherries or 12 oz. Health concerns: Cherries contain sorbitol, a sugar alcohol that has natural laxative qualities, thereby triggering gastrointestinal distress in some, especially those with irritable bowel syndrome IBS.

Additional performance benefits: Both Balaton and Montmorency tart cherries contain melatonin, a hormone with antioxidant qualities that may aid sleep, according to a double-blind, placebo-controlled study of 20 healthy men and women Howatson et al. The placebo group had no change or a negative change in sleep patterns.

It is well known that sleep is an essential component of overall health and necessary for efficient recovery from exercise. Learn more about The Athlete's Guide to Sports Supplements. Daily adherence to supplement consumption was made by the investigators being present at every session.

As previously highlighted, all four performance tests VJ, 10 m sprint, RST, WIST were specifically selected based on their ability to assess important traits of Water Polo [ 8 — 10 ].

A minimum of 5 min rest between each test was also adopted to ensure adequate recovery. The VJ test required participants to propel themselves as high out of the water as possible, extending their arms and fingers directly upward at the peak of the jump to displace as many vanes on a customised Water Polo specific Yardstick®; with the best attempt of three trials recorded.

Similar in design to the 10 m sprint, the RST consisted of 6 × 10 m sprints departing every 17 s between the 0 and 10 m ropes. A digital video camera Sony HDR-HC9, Japan filming at 50 Hz was positioned on the opposite side of the pool, with the viewing width set to ensure both start and finish markers were clearly visible.

Before testing, a calibration rope was also filmed allowing virtual lines to be accurately overlaid onto the video analysis program Dartfish, Australia at both 0 and 10 m for the accurate calculation of sprint time.

Finally, WIST may be considered the water specific equivalent of the land-based Yo-Yo intermittent recovery test [ 9 , 10 ].

The WIST lasts approximately 14 min in total for this population and consists of repeated 2 × 7. The protocols, validity and reliability of the water-based testing schedule have been previously established, and are currently adopted by Water Polo Australia [ 9 ].

Finally, specific details of the match simulation protocol have previously been reported [ 12 ]. The purpose of use here was solely to function as a fatiguing mechanism. On waking, athletes provided a Total Quality of Recovery TQR rating and Delayed Onset Muscle Soreness DOMS score for the upper body, upper legs, lower legs and overall body.

The TQR measured how well athletes felt they had recovered, and encompassed the anchor points 6 very, very poor recovery to 20 very, very good recovery [ 14 ].

The DOMS scale was included to measure how sore athletes felt, encompassing the anchor points of 0 normal; without pain or stiffness to 10 very painful [ 15 ]. Venous blood was collected from an antecubital vein using a gauge needle into an 8 ml gel separator tube. All samples were subsequently centrifuged at 10 °C for 10 min at rpm, and stored in 1.

Minneapolis, USA. The coefficient of variation CV for inter-assay precision at 0. The hsCRP was measured using an Architect analyser ci , and determined using a CRP Vario Reagent SENTINEL CH. SpA, Via Robert Koch, 2, Milan , Italy. The CV for CRP determination at 0.

The UA was measured using an Architect analyser ci , and determined using a UA Reagent Abbott Diagnostics, Abbott Laboratories, Abbott Park, IL , USA.

The CV for UA determination at 0. F 2 -IsoP was analysed using an Agilent gas chromatograph coupled to an Agilent mass selective detector. Results are expressed as mean ±SD and were analysed using a repeated measures analysis of variance ANOVA to determine time, condition and interaction effects of tart CJ on measures of recovery and performance.

A post-hoc paired samples t -test was used to determine any differences between trials. The levels of IL-6, CRP, UA and F 2 -IsoP are depicted in Fig.

Finally, no condition, time or interaction effects were evident for UA. Levels of high sensitivity a Interleukin-6 b C-Reactive protein c Uric acid and d F 2 -Isoprostane on day 1 D1 , day 6 pre-exercise D6pre , day 6 post-exercise D6post. Significantly different to a D6pre and D7 b D6pre and D6post; and d D6pre and D6post, time-points in both the CJ and PLA trials.

Performance data for the numerous Water Polo tests are shown in Table 2. No condition, time or interaction effects were found for the WIST, VJ, 10 m sprint and RST scores achieved across the supplementation period. Ratings of DOMS and TQR are displayed in Table 3.

The findings of this study show that 6 consecutive days of tart CJ supplementation has no effect on athletic performance or recovery in highly-trained Water Polo athletes. This outcome is in contrast to previous research, and in part, may be related to different dosage strategies, and the modality and duration of exercise used here.

Previous research [ 2 , 4 ] has shown CJ supplementation to be beneficial to athletic recovery in various sporting activities, reporting lower levels of the inflammatory marker IL-6 in the post-exercise recovery period when CJ was consumed.

Specifically, Howatson et al. Further, Bell, Walshe et al. Both studies also reported reduced oxidative damage following exercise when CJ was consumed; an outcome supported by similar findings following maximal eccentric exercise [ 6 ].

To our knowledge, this is the first study examining the effects of CJ supplementation on inflammation, oxidative stress and next-day performance in team-sport athletes. Contrary to our hypothesis and previous research , this study was unable to show a post-exercise attenuation in circulating levels of IL-6 and CRP, nor any influence on post-exercise oxidative stress with supplementary CJ.

Such findings may be linked to the magnitude of inflammation, oxidative stress and muscle damage induced here, potentially being substantially lower when compared to previous studies.

Possibly, the mechanical strain induced by Water Polo activity is likely to have been lower when compared to endurance running [ 2 ] or cycling [ 4 ] efforts, as a result of the weight-supported and intermittent nature of the activity performed.

In support of this notion, Nieman et al. However, the smaller degree of inflammation induced in our participants could potentially have been inadequate to have benefitted from any anti-inflammatory effects provided by the CJ supplementation.

Additionally, the activity profile of Water Polo is significantly different to endurance exercise, consisting of a more intermittent activity pattern where players commonly perform ~ sprint efforts of 7—14 s, interspersed by lower intensity activity over the duration of a match [ 18 ].

When related to markers of oxidative stress, the only somewhat comparable previous study adopted a high-intensity, intermittent cycling protocol three sets of 9 × 5 s departing every 25 s and observed a similar response for F 2 -IsoP [ 19 ].

To this end, future research should examine the efficacy of CJ supplementation on athletic performance and recovery in running-based weight-bearing team sports such as football, netball, hockey or rugby.

Reduced inflammation and oxidative stress post-exercise allows for the maintenance of muscular function and likely mitigates soreness, possibly explaining the preservation and recovery of strength found in previous studies where CJ was consumed [ 7 ].

That said, the lack of difference between the CJ and PLA groups on ratings of DOMS and TQR in the current study are likely due to the lack of inflammation and oxidative stress induced.

These results are in contrast to the findings of Connolly et al. PLA supplement, respectively. Of interest, our results concur with Howatson et al. However, due to the aforementioned differences in exercise modalities, duration, muscle damage and inflammatory response between activities, it is difficult to make further definitive assumptions.

Another potential explanation for our results may be the dosage protocol employed. Anti-inflammatory and antioxidant effects have been found in marathon runners supplemented for 5 days before and 2 days after a race [ 2 ], and in cyclists supplemented for 4 days before and on each of 3 subsequent time-trial days [ 4 ].

Unlike these studies that continued to supplement during the performance and recovery periods, our participants consumed their final CJ dose in the evening following the Water Polo match simulation day 6 prior to the performance testing morning of day 7 , as we wanted to specifically investigate next-day performance.

Subsequently, this may have influenced the recovery outcomes, since the levels of CRP often continue to rise to a peak at 24 h post-exercise [ 2 , 4 ]. However, it is suggested that the supplementation duration 6 days and dosage 90 ml of CJ concentrate daily used here would have been sufficient to show any potential benefits.

Our dosage was equivalent to cherries and mg of anthocyanins daily accounting for Water Polo players being heavier than endurance athletes as opposed to previous investigations where performance benefits were recorded equating to a lower dose of cherries and 80 mg of anthocyanins daily [ 2 ].

A limitation of this investigation is that the anthocyanin concentration of both the commercial and placebo supplement used was not confirmed. However, the concentration of the active ingredient in the tart cherry juice supplement used here has been previously published, and was therefore used due to the positive results from this research [ 4 , 12 ].

Additionally, the placebo supplement was selected because the manufacturer of these cordials suggest there was no known anthocyanin content in their products. Furthermore, no blood analysis of supplement efficacy on increasing plasma anthocyanin levels was possible here; however, adherence to supplement consumption was confirmed by direct investigator contact with athletes at every training session.

Regardless, future research must further consider these points moving forward. In summary, CJ supplementation had no significant effect on the recovery of Water Polo specific athletic performance. Unlike previous research, the current study showed no difference in anti-inflammatory or antioxidant activity in athletes supplemented with CJ compared with the PLA, thereby precluding any potential benefits to performance or recovery in Water Polo players.

As such, our results suggest that CJ supplementation may not be necessary for water-based non-weight bearing intermittent sports such as Water Polo. Regardless, future research should examine the use of CJ in other running-based weight-bearing team sports before CJ can be recommended or excluded as an effective mechanism to improve recovery and next-day team sport performance.

Bell PG, McHugh M, Stevenson E, Howatson G. The role of cherries in exercise and health. Scand J Med Sci Spor. Article CAS Google Scholar. Howatson G, McHugh MP, Hill JA, Brouner J, Jewell AP, Van Someren KA, Howatson SA, Shave RE.

Influence of tart cherry juice on indices of recovery following marathon running. Article Google Scholar. Keuhl K, Perrier E. Efficacy of tart cherry juice in reducing muscle pain during running.

J Int Soc Sports Nutr. Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days high-intensity stochastic cycling. Article CAS PubMed PubMed Central Google Scholar.

Increasing sleep will enhance recovery and make you happier. As a bonus, tart cherry juice has been shown to do even more for athletes by reducing inflammation, reducing muscle damage, increasing cycling economy and maximum strength following high-intensity exercise.

To get better sleep, drink one fluid oz of tart cherry juice concentrate diluted in 5 to 8 fl oz of cold water, 30 minutes before bed. Tart cherries contain a high concentration of anthocyanin, a flavonoid that has similar anti-inflammatory properties to non-steroidal anti-inflammatory drugs NSAIDs , such as ibuprofen and naproxen.

Sore joints will slow you down by reducing training volume and intensity. Drinking tart cherry juice can significantly reduce joint pain without the side effects often associated with arthritis medications and NSAIDs.

To reduce joint pain, drink one fluid oz of tart cherry juice concentrate twice per day. Training and racing at a serious amateur or professional level sometimes hurts!

It is tempting to use NSAIDs pre-race to ward off the sensation of muscle pain which may make you suffer more than you want and slow down.

I know some athletes who pop a couple of Ibuprofen as a habit before every training session. NSAIDs, however, have adverse side-effects and can cause problematic and dangerous gastrointestinal, renal, and cardiovascular issues. Consumption of tart cherry juice before and after intense training and racing can reduce muscle pain without any health damaging side-effects.

To reduce muscle pain, drink one fluid oz of tart cherry juice concentrate twice per day for seven days prior to and on the day of the event or workout. Hard bouts of training and racing are well known to depress your immune system.

It is crushing to finish off your last big training block before a peak race and then get sick. But it can actually provide meaningful benefits that could be relevant and worth considering.

The most clear-cut benefit of tart cherry juice is that it seems to reduce muscle soreness after exercise. The mechanism for this appears to be mostly based on inflammatory markers. There are clear reductions in CRP, IL-6 and uric acid. One example of this involved runners drinking ml of tart cherry juice for seven days leading up to a race.

These participants reported 3x less soreness than those in the placebo group. Another study utilised ml for a few days leading up to and immediately post a marathon.

Similarly, they had less muscle damage, soreness and their markers of inflammation were lower as well. Other studies have had similar findings while using similar amounts of tart cherry powder as well.

The other promising effect of tart cherry juice that should have athletes interested is that it could improve sleep. And obviously improved sleep will help improve training outcomes and performance. This is likely due to a combination of the melatonin content of tart cherries, as well as their tryptophan and anthocyanins content.

Both tryptophan and anthocyanins help the body to create melatonin. To add weight to that argument, there is research directly showing that tart cherry juice increases levels of melatonin and help improve sleep quality and duration.

Even more excitingly, a study on insomnia found that participants who drank ml of tart cherry juice daily for two weeks increased average sleep time by 85 minutes!

An increase of 85 minutes is insane. That is way better than most of the other options people look at when trying to improve their sleep. If you do not have insomnia, the effects will likely be far less significant. But it is one of the options to consider if trying to improve sleep duration and quality.

Some of the mechanisms have been mentioned so far, but a lot of the other mechanisms simply come down to the high antioxidant content of tart cherries. This antioxidant response reduces oxidative damage. There also can be inhibition of inflammatory pathways due to the phytochemical content as well.

There is some debate around whether high amounts of antioxidants around the time of training could potentially be detrimental. The logic is that some of the positive adaptations due to training actually occur partly BECAUSE of the oxidative damage and inflammation that occurs. While this is an interesting thought process that is worth being aware of, it is hard to say whether it really matters.

There is a great article by Stronger by Science that discusses this topic in detail if you are interested. Typically, they are mixed with sweet cherries or other ingredients. Tart cherries can have up to 5x higher levels of antioxidants than sweet cherries. So it is worth being picky with the product you want.

Specifically, we are looking for Montmorency Tart Cherries, which is what all this research is based on. It should be pretty easy to find online if you cannot find an option in store or just prefer online. Since I live in Australia, the option I typically recommend is Cherry Active Australia.

They sell concentrated tart cherry juice which makes it even more practical. As little as 30ml is the recommended dosage, in comparison to dosages such as ml which have been used in research.

It is worth it for some people, but not for everybody, in my opinion. This would probably look like ml in the morning and ml ~1hr before bed to maximise the potential to improve sleep.

If using Cherry Active, you would obviously reduce it down to 30ml in the morning and 30ml at night due to it being in the concentrated form. For those wondering if you could just eat tart cherries — technically you could, but it does not seem practical.

A ml bottle of Cherry Active is the equivalent of tart cherries.