The Key to Less Post-Workout Pain
Anyone who has pushed themselves in a workout knows the feeling: that deep muscle ache that sets in a day or two later. Known as delayed onset muscle soreness (DOMS), this pain is the result of microscopic muscle damage and the body’s subsequent inflammatory
response. While this is a normal part of getting stronger, too much soreness can derail your next workout. This is where tart cherries come in. They are packed with powerful antioxidant and anti-inflammatory compounds called anthocyanins, which give them their vibrant red color. Studies show these compounds can help reduce the inflammation and oxidative stress caused by strenuous exercise. One study on long-distance runners found that those who drank tart cherry juice for several days before and after a race reported significantly less pain compared to those who had a placebo.
Faster Recovery and Restored Strength
Beyond just easing pain, tart cherry juice may also help you get your strength back faster. The anti-inflammatory effects of the juice appear to protect muscles from some of the secondary damage that occurs after a tough session. Research has shown that athletes who supplement with tart cherry juice experience a quicker recovery of muscle function. For example, one meta-analysis of 19 trials found that tart cherry supplementation significantly improved the recovery of muscle strength at 24, 48, and 72 hours post-exercise. This means you can return to your training routine sooner and with more of your power restored, making it a useful tool for anyone engaged in consistent physical training, from runners to cyclists and weightlifters.
A Natural Pathway to Better Sleep
The benefits of tart cherry juice aren't limited to the gym. It has also gained a strong reputation as a natural sleep aid. Tart cherries are one of the few natural food sources of melatonin, the hormone your body produces to regulate its sleep-wake cycle. Several small-scale studies have shown promising results. One 2018 study on older adults with insomnia found that drinking about a cup of tart cherry juice twice a day for two weeks increased sleep time by an average of 84 minutes. In addition to providing melatonin, tart cherry juice also contains tryptophan, an amino acid that helps your body produce its own melatonin. Some research suggests compounds in tart cherries may also keep tryptophan available in the body for longer, further enhancing its sleep-promoting effects.
How to Add It to Your Routine
If you want to try tart cherry juice, consistency and timing are key. For muscle recovery, most studies involve participants drinking the juice for several days leading up to a strenuous event and for a couple of days afterward. A common dosage is two servings per day of either 100% juice (about 240ml per serving) or a more potent concentrate (about 30ml per serving). For sleep benefits, try drinking a glass about an hour before bedtime. When shopping, look for 100% tart cherry juice, often from the Montmorency variety, without added sugars or preservatives. Sweet cherry juice does not contain the same high concentration of beneficial compounds. It's also available in capsule or powder form for a more convenient option.
