They found that the group taking the supplement before a strength training workout had lower markers of oxidative stress in their blood as well as less evidence of muscle damage later on. A 2021 study, published in the Journal of the International Society of Sports Nutrition, looked at the effect of taking 500 mg of tart cherry extract on post-exercise recovery. Some studies have found that supplementing with tart cherries-usually in the form of juice or powder- reduces oxidative stress and inflammation, which helps speed healing and reduce muscle soreness. Much of the hype around the health benefits of tart cherries involves their purported abilities to speed post-exercise muscle recovery and help you sleep better.Īfter a hard bout of exercise, your muscles experience cell damage (also called oxidative stress) and may ache while they recover. The concentration of total polyphenols is 30 percent higher in tart cherries, while sweet cherries contain 300 percent more anthocyanins, according to Kelley. Even the two types of cherries contain different compositions of antioxidants. “But the amounts and proportions of anthocyanins and other antioxidants that cherries contain are unique.”īecause the exact polyphenol composition of every fruit is different, no two will have the exact same effects on the body. “This antioxidant is not unique to cherries-they are also plentiful in strawberries, blueberries, and red grapes,” says Giuliana Noratto, PhD, an associate research scientist in the department of nutrition and food science at Texas A&M University in College Station. These properties may help decrease the risk and severity of inflammatory diseases-such as arthritis, gout, diabetes, heart disease, and other chronic conditions.Īnthocyanins are also the compound that gives the fruit its deep, red color. “Anthocyanins seem to be the most active antioxidant and anti-inflammatory compound in cherries,” says Darshan Kelley, PhD, a nutrition research chemist at the Department of Agriculture Agricultural Research Service. Sweet and tart cherries each contain high amounts of polyphenols-a category of antioxidants that includes anthocyanins, hydroxycinnamic acid, and flavanols, which are found in cherries. But the real key to cherries’ health benefits lies in their antioxidant content.
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