Micronutrients & recovery
Tart Montmorency cherry juice and pomegranate extracts accelerate the recovery of muscle function and reduce soreness following eccentric exercise.
If you have a competition or hard training session in 2-3 days, consume tart cherry juice (approx. 2 servings/day) starting 4 days prior. Note that the specific effective dose is not standardized, and the benefit may be modest compared to the cost.
An accelerated rate of muscle function recovery and reduced soreness post EIMD was observed... [with] tart Montmorency cherries
Why this rating
The paper notes positive effects but highlights methodological limitations (cross-over designs, proprietary blends) and mechanistic uncertainty (scavenging vs. Nrf-2 signaling).
Source
Exercise‐induced muscle damage: What is it, what causes it and what are the nutritional solutions?
Daniel J. Owens et al. · European Journal of Sport Science · 2018
DOI 10.1080/17461391.2018.1505957
More from this paper
- Long-term administration of nutritional interventions that accelerate recovery from exercise-induced muscle damage (EIMD) may impinge on muscle adaptation due to the hormetic effect of blunting necessary inflammatory signaling.Good
- Vitamin C and Vitamin E supplementation have limited ability to offset EIMD-induced decrements in muscle function and may even delay recovery.Good
- Vitamin D supplementation (4,000 IU/day) augments the recovery of maximal force after eccentric exercise in vitamin D-insufficient individuals.Moderate
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