Tart cherry and pomegranate supplementations enhance recovery from exercise-induced muscle damage: a systematic review
Ortega DR, López AM, Amaya HM, de la Rosa FJB
Published in Biology of Sport
Methodology
PRISMA systematic review of 25 studies of tart cherry or pomegranate supplementation on oxidative stress, inflammation and recovery from exercise-induced muscle damage
Key Findings
Both supplements accelerated recovery of functional performance, perceptual variables and inflammation; pomegranate showed better recovery of oxidative stress. Positive effects were more likely when supplementation ran at least 8-10 days around the damaging bout and delivered at least 1000 mg/day total phenolics.
Conclusions
Tart cherry and pomegranate are reasonable strategies to accelerate recovery from exercise-induced muscle damage when dosed adequately and started before the bout.
Limitations
Narrative synthesis without meta-analysis, heterogeneous protocols and products, mostly small short trials.
Outcomes Measured
The existing evidence suggests that both types of supplementation are good strategies to accelerate recovery of functional performance variables, perceptual variables and inflammation.
Study Details
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Disclosures
Funding
Not reported
This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.