Tart cherry supplementation and recovery from strenuous exercise: a systematic review and meta-analysis
Hill JA, Keane KM, Quinlan R
Published in International Journal of Sport Nutrition and Exercise Metabolism
Methodology
Meta-analysis of 14 studies of Montmorency tart cherry on recovery outcomes after strenuous exercise.
Key Findings
Pooling 14 studies, tart cherry had a moderate effect on recovery of muscular strength (ES -0.78, 95% CI -1.11 to -0.46) and muscular power (ES -0.53), a large effect on jump height recovery (ES -0.82), and small effects on muscle soreness (ES -0.44, 95% CI -0.87 to -0.02), CRP (ES -0.46) and IL-6 (ES -0.35). Creatine kinase and TNF-alpha were unaffected.
Conclusions
Tart cherry concentrate modestly speeds recovery from exercise-induced aches.
Limitations
Mostly small crossover studies in trained participants; publication bias possible.
Supplements Studied
Tart cherry polyphenols accelerated strength recovery and reduced soreness after strenuous exercise.
Tart cherry supplementation had a small beneficial effect in reducing muscle soreness
Outcomes Measured
Tart cherry reduced post-exercise soreness and inflammatory markers.
Tart cherry accelerated recovery of muscle strength after strenuous exercise.
A small effect was observed for both C-reactive protein
Related Health Concerns
Study Details
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