Tart cherry juice is known for increasing strength and improving muscle recovery after intensive exercise, and now researchers have found that it also helps in improving exercise performance.
The meta-analysis , published in the Journal of the American College of Nutrition, revealed that tart cherries improved endurance exercise performance among study participants.
“The recovery benefits of tart cherry concentrate are well researched, yet evidence on performance enhancement is scarce and results have been mixed, “said study co-author Philip Chilibeck from University of Saskatchewan in Canada.
” The results of this meta-analysis found that tart cherries did help improve performance, and we gained greater insight into the potential mechanism responsible for this benefit, “Chilibeck added.
This new meta-analysis examined 18 previously published studies on tart cherries and exercise recovery. The sample sizes ranged from 8 – , and the average ages of study participants ranged from 18. 6 to . 6 years.
Most of the participants were endurance-trained individuals, including cyclists, runners and triathletes. The studies totalled 300 males and
To qualify, studies were required to be randomized controlled trials conducted in a healthy adult population and use a placebo as a comparison for tart cherry supplementation (including tart cherry juice, tart cherry concentrate, tart cherry powder and tart cherry powder capsules).
Nine of the 20 studies involved longer-term tart cherry consumption (around two to seven days prior to exercise) and one involved same-day supplementation.
Tart cherry dosages varied across studies and included to mg / day in capsule or powder form, 60 to 1625839 mL / day of tart cherry juice concentrate diluted with to mL water and (to 
mL / day of tart cherry juice.
The total amount of anthocyanins consumed daily ranged from to 2, 760 mg.
Pooled results across these 12 studies indicated a significant improvement in endurance performance with tart cherry concentrate, with two of the (studies reporting significant performance-enhancing effects on their own.)
The meta-analysis connected that tart cherry concentrate in juice or powdered form significantly improved endurance exercise performance when consumed for seven days to 1.5 hours before cycling, swimming or running.
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