The New Year is sure to see a wave of new products hit the market, which is good because 2015 saw a lot of research undertaken on various exciting nutritional components…one of which was the tart cherry.
With any nutritional supplement that comes onto the market, there has to be solid scientific evidence to support the potential health claims they make. Fruit juices have been a popular one for some time in the sport sector due to its high sugar content (energy) and antioxidant content. However, more recently evidence has surfaced that suggests the Montmorency tart cherry may speed recovery from the dreaded DOMS, reduce strength decline during recovery deliver a host of vitamins and minerals.
Researchers from Texas A&M University found correlations between powdered Montmorency tart cherry skin powder and reduced muscle catabolism too i.e. it minimised muscle breakdown…bonus!
Guess what else, it apparently reduces #LegDay related quad soreness, THE WORST TYPE OF MUSCLE SORENESS! You’ll never skip leg day again with this little gem! The study from the Journal of the International Society of Sports Nutrition states:
Montmorency powdered tart cherry 7 days before, the day of, and 2 days after completing a bout of high volume, high-intensity resistance exercise, appears to be an effective dietary supplement in reducing muscle soreness across the most biomechanically loaded region of quads near the distal patellar attachment.
Basically it’s saying that the cherry powder appears to ease some of the discomfort in your quads post leg day… we’re sold already!
Led by Dr. Kreider, this study has real credibility as Dr. Kreider has published several peer reviewed studies, books and is generally an authority in sports nutrition research. Apparently the participants in the study performed a bit of German Volume Training in the form of 10 sets of 10 back squat, and blood tests at the end of the study demonstrated reduced signs of muscle breakdown. Nothin’ but gains there then!
Of course Montmorency tart cherry would not minimise muscle breakdown on its own, there has to be a protein supply, ideally in the form of whey protein within an hour or so after exercise, BUT it does appear that tart cherry could reduce our perception of pain after exercise. Might stop the post leg day winging at least.
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Levers, K., Dalton, R., Galvan, E. et al. (2015). Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. Journal of the International Society of Sports Nutrition. 12:41