Click on the blue word **
Our bodies will get stronger and stronger during exercise, but there will inevitably be some injuries in the process. This requires us to recover aggressively outside of training. Weight training can cause an inflammatory response in muscle tissue, causing muscle warmth and pain. So, in the face of post-workout muscle soreness, what can tart cherries do?
Reduces inflammation after exercise.
Tart cherries may promote exercise recovery by reducing inflammation. Bell et al. [1, 2] in 2014 and 2015** took Montmorency tart cherry juice concentrate (30 ml times twice a day) for two consecutive years** on maximal autonomous isometric contractions, peak riding power, delayed muscle soreness, serum lipid peroxide, inflammatory cytokines interleukin-6 (IL-6), tumor necrosis factor (TNF-), interleukin-8 (IL-8), interleukin-1 (IL-1), The effect of high-sensitivity C-reactive protein (HSCRP), creatine kinase (CK) and other indicators. Results from both studies showed a significant reduction in the inflammatory markers IL-6 and high-sensitivity C-reactive protein after supplementation with Montmorency tart cherry juice concentrate. Similar results were found by Howatson et al. [3], where supplementation with the "tart cherry juice + apple juice" mixture (236 mL servings, approximately 8 oz servings, 2 times a day) resulted in a significant reduction in post-race inflammatory markers (IL-6, HSCRP, uric acid, etc.). In summary, tart cherry supplementation can reduce the level of inflammatory markers after exercise and promote exercise recovery.
Fig.1 Changes in IL-6 content in Montmorency tart cherry (MC) group and placebo (PLA) group (**Ref. [1]).
Fig. 2 Effect of Montmorensy tart cherry juice concentrate on HSCRP levels (**Ref. [1]).
Figure 3 Changes in IL-6 levels (**ref. [3]).
Fig. 4 Changes in CRP content (**ref. [3]).