Most impressively, strength loss averaged over the four days after eccentric exercise was 22% with the placebo and only 4% with the cherry juice. In the cherry juice trial, strength loss was only 12% at 24 hours, and strength was actually 6% above baseline at 96 hours. Results indicated that for the placebo trial, strength loss was 30% at 24 hours and 12% at 96 hours after eccentric exercise. The opposite arm performed the eccentric exercise for the second bout to avoid any repeated bout protective effect. The protocol was repeated two weeks later with participants who took the placebo initially, now taking the cherry juice drink (and vice versa). The participants performed two sets of 20 maximal eccentric contractions on a preacher curl device with one arm, with a three-minute rest period between sets. In addition, the participants were told not to take any anti-inflammatory or pain relieving drugs during the course of the study, or initiate any other treatment for any symptoms of muscle soreness. The participants were instructed not to exercise their upper extremities during the study. Isometric elbow flexion strength, pain, muscle tenderness, and relaxed elbow angle were recorded before and for four days after the eccentric exercise. A bout of eccentric elbow flexion contractions was performed on the fourth day of supplementation. Fourteen male college students (age=22 yrs) drank 12 fluid ounces of a cherry juice blend (the equivalent of 50-60 cherries) or a placebo twice a day (one in the morning and one in the evening) for eight consecutive days. Connolly and colleagues (2006) followed up with their investigation to see if tart cherry consumption before and after eccentric exercise may have a protective effect for related symptoms of muscle damage. The researchers concluded that the anti-inflammatory effects of cherries might be of clinical significance, and thus need further research. (2006) have shown that eating approximately 45 Bing sweet cherries for 28 days results in significant decreases of some markers of inflammation in men and women. Tart Cherry Juice Affects Symptoms Associated with Muscle Damage from Eccentric Exercise Connolly et al aimed their research to determine the effect of tart cherry juice before and after eccentric exercise, which is often implicated in delayed onset muscle soreness (DOMS). This protective process often stimulates nerves, which can lead to irritation and pain. An initial acute inflammation response is the dilation of the arterioles and the opening of new capillaries to the area of injury, such as muscle damage from exercise. Acute inflammation is a protective immune response of the body to heal itself increase. Connolly and colleagues indicate that tart cherries appear to also have anti-inflammatory agents. These plant compounds are proposed to have very potent antioxidant and physiological effects. Within the cells, antioxidants are compounds that donate electrons to unstable molecules, also called reactive oxygen species, so they don't have to snatch electrons from other unsuspecting nearby cells.Īnthocyanins are antioxidant flavonoids that protect the cells of many body systems.
Flavonoids are a group of plant substances thought to provide health benefits through antioxidant effects. (2006) summarize that tart cherries contain specialized flavonoids and anthocynanins. What's In Tart Cherries that Appears to be so Health Beneficial?Ĭonnolly et al. A review of three key studies of the recovery benefits of tart cherry juice suggests promising results. This includes replenishing depleted energy stores, repairing damaged tissues and initiating protein synthesis (the process of increasing the protein content of muscle cells). Indeed, recovery is the period where the actual training effect takes place. The recovery time in any training program is critical, because this is the time the body is adapting to the progressive overload stresses of exercise. There is heightened interest and emerging research suggesting that tart cherry juice may have a unique blend of power anti-inflammatory and antioxidant agents that help athletes and exercise enthusiasts recover faster from exhaustive exercise. Is Tart Cherry Juice the New Super Recovery Drink?
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