Tart cherries contain potent antioxidants and anti-inflammatory compounds that can contribute to muscle health and boost immunity. Now research reports that cherry juice intake before and after exercise helps prevent post-workout muscle pain and damage.
The randomized, placebo-controlled study, published in the British Journal of Sports Medicine, investigated the effectiveness of cherry juice in preventing post-workout muscle pain and damage. Researchers at the University of Vermont's Human Performance Laboratory administered either 12 ounces of tart cherry juice mixed with apple juice, or a cherry-flavored soft drink lacking cherry juice (placebo) twice daily to 14 male college students, for eight consecutive days.
On the fourth day of the study, the participants flexed and extended one arm 20 times on a resistance machine and repeated the set after a three-minute break. The researchers measured the participants' arm strength, muscle pain, muscle tenderness, and range of motion before and for four days after the arm exercise. For the next eight days, the participants switched drinks and performed the exercise on the opposite arm.
The researchers found that muscle pain and strength loss were significantly less in the cherry juice group as compared to the placebo group. However, muscle tenderness and range of motion were not different for the two groups.
"These data show efficacy for this cherry juice in decreasing some of the symptoms of exercise induced muscle damage," the study authors conclude. "Most notably, strength loss averaged over the four days after eccentric exercise was 22% with the placebo but only 4% with the cherry juice."
REFERENCES:
1. Connolly DA et al. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br J Sports Med 2006 Aug;40(8):679-83; discussion 683. Epub 2006 Jun 21.
Posted by Elaine Gavalas on November 24, 2006 03:09 PM
