What are the effects of consuming tart cherry juice?

From the Research

Tart cherry juice has been shown to have a significant benefit for endurance exercise performance and can aid in recovery after intense exercise, as evidenced by the most recent and highest quality study 1. The effects of consuming tart cherry juice are numerous, with benefits including inflammation reduction, muscle recovery, and potential sleep improvement.

• The juice contains high levels of anthocyanins and other antioxidants that help reduce inflammation and oxidative stress in the body.
• For muscle recovery, consuming 8-12 ounces (about 240-350 ml) of tart cherry juice twice daily for 4-7 days before and after intense exercise can reduce muscle soreness and speed recovery, as supported by studies such as 2 and 3.
• However, not all studies have found a significant benefit, with some, like 4, showing no effect on muscle function loss or muscle soreness in professional soccer players after a match.
• The most recent and highest quality study, 1, found that tart cherry juice was not effective for improving performance, substrate oxidation during exercise, and recovery from exercise, compared to a high-glycemic index sports drink, which may indicate that the benefits of tart cherry juice are more nuanced and dependent on specific contexts.
• Despite this, the overall evidence suggests that tart cherry juice can be a useful aid for athletes and individuals engaging in intense exercise, particularly for endurance exercise performance, as shown in 5.
• It is essential to note that tart cherry juice contains natural sugars and calories, so those watching sugar intake or with diabetes should consume it in moderation.
• The anti-inflammatory compounds in tart cherry juice work by inhibiting certain enzymes involved in inflammation pathways, similar to how some anti-inflammatory medications work but without the side effects.
• In terms of dosage, most studies use 8 to 12 oz (1 oz if concentrate form) twice a day, 4- to 5-d loading phase before the event, and 2 to 3 d after to promote recovery, as outlined in 2.