Does tart cherry juice help muscle soreness?
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The Impact of Tart Cherry Juice on Muscle Soreness: A Comprehensive Review
Introduction to Tart Cherry Juice and Muscle Soreness
Tart cherry juice (TCJ) has gained popularity as a natural remedy for muscle soreness due to its high levels of antioxidants and anti-inflammatory compounds. This article synthesizes findings from multiple studies to determine the efficacy of TCJ in reducing muscle soreness and aiding recovery after strenuous exercise.
Effects of Tart Cherry Juice on Muscle Soreness in Athletes
Professional Soccer Players
A study on professional soccer players found that TCJ did not significantly reduce muscle soreness or improve muscle function recovery post-match compared to a placebo. Both groups experienced similar levels of muscle soreness and decrements in muscle function, suggesting that TCJ may not be effective for recovery in this context.
Team-Sport Players
Conversely, another study involving team-sport players reported that TCJ significantly accelerated recovery of muscle function and reduced muscle soreness after intermittent exercise. Participants who consumed TCJ showed faster recovery in countermovement jump, sprint performance, and muscle soreness compared to those who took a placebo.
Marathon Runners
Research on marathon runners indicated that TCJ helped reduce markers of muscle damage and inflammation, such as creatine kinase and C-reactive protein, and improved muscle strength recovery. This suggests that TCJ can be beneficial for endurance athletes in reducing muscle soreness and aiding recovery.
Eccentric Exercise-Induced Muscle Damage
A study focusing on eccentric exercise-induced muscle damage found that TCJ significantly reduced strength loss and pain compared to a placebo. However, no significant differences were observed in muscle tenderness or relaxed elbow angle between the two groups.
Long Distance Runners
In a randomized controlled trial with long-distance runners, those who consumed TCJ reported significantly less muscle pain post-race compared to the placebo group. This indicates that TCJ can effectively reduce muscle pain associated with prolonged running events.
Systematic Review and Meta-Analysis
A systematic review and meta-analysis of multiple studies concluded that TCJ has a small to moderate beneficial effect on reducing muscle soreness and aiding recovery of muscle strength and power. The review highlighted that TCJ supplementation can reduce inflammation markers like C-reactive protein and interleukin-6, although no significant effects were observed for creatine kinase.
Mixed Results in Other Studies
Non-Resistance Trained Men
A study on non-resistance trained men found no significant differences in muscle soreness, strength recovery, or inflammation markers between those who consumed TCJ and those who took a placebo. This suggests that the effectiveness of TCJ may vary based on the training status of individuals.
Resistance-Trained Males
In resistance-trained males, short-term supplementation with powdered tart cherry was found to attenuate muscle soreness and strength loss following intense lower body strength exercise. This indicates that TCJ can be beneficial for trained individuals undergoing high-intensity resistance training.
Conclusion
The efficacy of tart cherry juice in reducing muscle soreness and aiding recovery appears to be context-dependent. While some studies show significant benefits, particularly in endurance athletes and resistance-trained individuals, others report no significant effects. Overall, TCJ may offer some advantages in reducing muscle soreness and inflammation, but its effectiveness can vary based on the type of exercise and the population studied. Further research is needed to fully understand the conditions under which TCJ is most beneficial.
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