How tart cherry juice can help in improving exercise performance
Tart cherry juice is known for increasing strength and improving muscle recovery after intensive exercise, and now researchers have found that it also helps in improving exercise performance.
The meta-analysis, published in the Journal of the American College of Nutrition, revealed that tart cherries improved endurance exercise performance among study participants.
“The recovery benefits of tart cherry concentrate are well researched, yet evidence on performance enhancement is scarce and results have been mixed,” said study co-author Philip Chilibeck from University of Saskatchewan in Canada.
“The results of this meta-analysis found that tart cherries did help improve performance, and we gained greater insight into the potential mechanism responsible for this benefit,” Chilibeck added.
This new meta-analysis examined 10 previously published studies on tart cherries and exercise recovery. The sample sizes ranged from 8-27, and the average ages of study participants ranged from 18.6 to 34.6 years.
Most of the participants were endurance-trained individuals, including cyclists, runners and triathletes. The 10 studies totalled 127 males and 20 females.
To qualify, studies were required to be randomised controlled trials conducted in a healthy adult population and use a placebo as a comparison for tart cherry supplementation (including tart cherry juice, tart cherry concentrate, tart cherry powder and tart cherry powder capsules).