Cherries & Muscle Soreness
- Rayki Goh, MSc
- May 2
- 3 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
TART CHERRIES
Tart cherries, particularly the Montmorency variety, are a fascinating fruit packed with health benefits that have been backed by solid scientific evidence. These small, vibrant red cherries are exceptionally rich in anthocyanins, a type of antioxidant with potent anti-inflammatory properties.
Anthocyanins are the compounds responsible for the deep red colour of tart cherries and play a crucial role in combating oxidative stress and inflammation within the body.
When you engage in intense physical activity, your muscles experience microscopic damage, leading to inflammation and subsequent soreness.
This soreness, while a natural part of the muscle recovery and strengthening process, can be quite uncomfortable, especially after vigorous exercise. Here's where tart cherries come into play. The anthocyanins in tart cherries have been scientifically proven to alleviate muscle soreness by reducing the levels of inflammatory markers in the body.
These compounds work by inhibiting the same enzymes that non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, target. However, tart cherries offer a natural alternative without the potential risks associated with long-term NSAID use, such as gastrointestinal discomfort.
Beyond their anti-inflammatory effects, tart cherries also contain melatonin, a hormone crucial for regulating sleep.
Improved sleep quality not only enhances overall well-being but also plays a significant role in muscle recovery. During the deep stages of sleep, your body is at its most active in repairing and building muscle tissue, making good sleep essential for effective recovery.
Scientific studies have demonstrated that consuming tart cherry juice or supplements both before and after exercise can significantly reduce muscle soreness, speed up strength recovery, and even boost overall athletic performance.
This makes tart cherries an excellent, natural option for those looking to reduce the discomfort associated with intense workouts and improve their recovery process.
Here are Some Scientific Facts on Tart Cherry:
Muscle Soreness Reduction: Consuming tart cherry juice for seven days before and during a strenuous running event reduced muscle pain and soreness post-exercise by up to 23%, according to a study in the Scandinavian Journal of Medicine & Science in Sports.
Anti-Inflammatory Properties: Research in the Journal of the International Society of Sports Nutrition found that tart cherry juice lowered C-reactive protein (CRP) levels—a marker of inflammation—by 47% in participants after a marathon.
Sleep Improvement: Participants who drank tart cherry juice twice daily experienced an average increase of 84 minutes in total sleep time and improved sleep efficiency, as reported in the European Journal of Nutrition.
Strength Recovery: Athletes who consumed tart cherry juice recovered isometric strength 9% faster than those who took a placebo after a workout, according to a study in the Journal of the International Society of Sports Nutrition.
Oxidative Stress Reduction: A study in the Journal of Medicinal Food demonstrated that tart cherry juice reduced oxidative stress biomarkers by 25% in healthy adults, highlighting its antioxidant properties.
5 Popular Dishes You Can Prepare at Home:
Tart Cherry Smoothie Bowl – A refreshing blend of tart cherries, yoghurt, and granola, perfect for a nutritious breakfast or snack.
Tart Cherry and Almond Scones – Flaky scones studded with tart cherries and crunchy almonds, ideal for a delightful afternoon tea treat.
Tart Cherry Compote – A simple yet versatile topping made from simmering tart cherries with a hint of sugar, perfect for drizzling over pancakes, ice cream, or even roasted meats.
Tart Cherry Salad with Goat Cheese – A vibrant salad combining tart cherries, creamy goat cheese, and mixed greens, dressed with a light vinaigrette for a balanced and flavourful meal.
Tart Cherry and Dark Chocolate Bark – An indulgent yet healthy snack made with rich dark chocolate and dried tart cherries, providing a satisfying combination of sweet and tangy flavours.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
