Charge Up on Cherries Before Cycling

Strenuous exercise can cause temporary inflammation and oxidative stress that can lead to muscle damage, muscle soreness and reduced capacity to recover quickly.  Previous studies have found that tart cherries may exert beneficial effects on recovery following weight lifting exercise and marathon running.  Glyn Howatson from Northumbria University (United Kingdom), and colleagues assessed the effects of Montmorency tart cherry juice concentrate on recovery following strenuous exercise from cycling.   The researchers gave 16 well-trained, male cyclists about 1 ounce (30 ml) of Montmorency tart cherry juice concentrate mixed with water (equivalent to 90 whole Montmorency tart cherries per serving), or a calorie-matched placebo, twice a day for seven days. On days five, six and seven, the participants performed prolonged, high-intensity cycling intervals – exercise that was designed to replicate the demands of a three-day race.  The team collected blood samples and found that markers of inflammation and oxidative stress were significantly lower in the cyclists who consumed the tart cherry juice concentrate compared to those who did not. At one point during the trial, oxidative stress was nearly 30% lower in the tart cherry group compared to the other group. The study authors conclude that: “The attenuated oxidative and inflammatory responses suggest [Montmorency tart cherry concentrate] may be efficacious in combating post-exercise oxidative and inflammatory cascades that can contribute to cellular disruption.”