Drink Tart Cherry Juice before Cycling to Improve Performance and Reduce Oxidative Stress: Study

Drinking tart cherry juice before cycling long distances helps reduce inflammation and oxidative stress, finds a study.

Researchers from the Northumbria University in U.K. discovered 'anthocyanins' in Montmorency tart cherry extracts prevent muscle damage, soreness and deterioration after intense exercise and physical activity. The study gave 16 male cyclists of whom some were given 30 milliliters of tart cherry solution that was equal to consuming 90 whole Montmorency tart cherries and rest placed on a placebo. The participants drank the extracts daily twice for almost a week and increased their training intensities on the fifth day of the trail similar to that of a three-day race.

The experts also tested blood samples of all participants to note the concentration levels of inflammation and oxidative stress causing chemical compounds in the body. It was observed that individuals who drank cherry tart concentrates had 30 percent lesser oxidative stress than participants from the control group. They had notable reduction in the levels of inflammation markers that can help cyclists cope up with the physical exhaustion after training for longer durations.

"Previous studies have looked at tart cherries and the effect on recovery following weight lifting exercise and marathon running, but until now there hasn't been information on recovery following strenuous exercise from cycling," said Glyn Howatson, study author and laboratory director at the Department of Sport, Exercise and Rehabilitation at Northumbria University in a news release.

"We found that those cyclists that consumed Montmorency tart cherry juice had statistically significant lower indices of inflammation and metabolic oxidative stress, which is the first time it has been demonstrated following this type of exercise."

Tart cherries are traditionally employed in healing inflammation, muscle pain, back pain, gout and heart diseases. Because of its anti-oxidant properties, anthocyanins work like pain killer medications like ibuprofen and naproxen that suppress inflammatory compounds. Tart cherries are an excellent option to make healthy desserts and sweets. They are used as a key ingredient in making cherry pies, salads, jelly and flavoring beverages.

More information is available online in the journal Nutrients.