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
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