Micronutrients & recovery
Consumption of a tart cherry juice blend (providing ~50-60 cherries equivalent per 12oz bottle) taken before and after eccentric exercise significantly reduces strength loss and pain associated with exercise-induced muscle damage compared to a placebo.
To reduce muscle soreness and strength loss after intense workouts, drink 24 ounces of tart cherry juice blend daily, starting 4 days before your workout and continuing for 4 days after. Take 12 ounces in the morning and 12 ounces in the evening. This specific blend has been shown to cut strength loss from 22% down to 4% compared to a placebo.
Strength loss and pain were significantly less in the cherry juice trial versus placebo (time by treatment: strength p<0.0001, pain p = 0.017)... Most notably, strength loss averaged over the four days after eccentric exercise was 22% with the placebo but only 4% with the cherry juice.
Why this rating
Randomized, placebo-controlled, crossover design with a small sample size (n=14) but rigorous protocol.
Source
Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage
Daniel Connolly et al. · British Journal of Sports Medicine · 2006
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →