Battle Exercise-Induced Muscle Soreness with Tart Cherry Powder
In a physical sense, tart cherry powder is just what it sounds like: The tangy variety of your favorite sundae topper that’s been dried and processed into a powder you can stir into water or smoothies. But researchers have found this fruit extract may benefit the body in complex ways.
Tart cherry powder is a supplement that can help with exercise-induced muscle soreness and is taken to help post-exercise muscle recovery*, says William Li, MD, a physician, and author of How to Eat to Beat Disease. “Cherries contain many natural bioactive chemicals, including anthocyanins and chlorogenic acid, which is a potent antioxidant-like compound,”* he says.
Because of these properties, tart cherry powder might be able to provide some great benefits.
May Help Enhance Muscle Recovery*
Tart cherry might reduce exercise-induced muscle soreness and improve recovery time*, says Dr. Allen Conrad, DC, CSCS, a chiropractor and certified strength and conditioning coach in North Wales, Pennsylvania.
Two studies published in the Scandanavian Journal of Medicine & Science in Sports found that athletes who drank tart cherry juice post-workout had faster recovery times and improved isometric muscle strength.
How? “Chlorogenic acid activates the stem cells in the body responsible for helping to repair muscle*,” says Li.
How Much Tart Cherry Powder Should You Consume a Day?
Tart cherry powder is available as capsules and a powder you can mix into drinks.
Conrad recommends drinking 10 oz of tart cherry juice or adding one teaspoon of tart cherry powder to 10 oz of water after a workout.
The Office of Dietary Supplements at the National Institutes of Health hasn’t set an RDA value for tart cherry powder, but it notes that no adverse effects have been reported.
Always follow the dosage instructions on any supplement. It’s a good idea to consult your healthcare provider before you start taking anything new.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.