How Tart Cherry Juice and Sports Drinks Affect Cycling Performance and Recovery

Jenn Hoskins
15th August, 2024

How Tart Cherry Juice and Sports Drinks Affect Cycling Performance and Recovery

Image Source: Natural Science News, 2024

Key Findings

  • The study by the University of Saskatchewan found no significant difference in cycling performance between tart cherry juice and a high-glycemic index sports drink
  • Both beverages showed similar effects on muscle soreness, maximal voluntary contraction, and low-frequency fatigue, with no superior benefit from tart cherry juice
  • The findings suggest that tart cherry juice may not enhance performance or recovery in all exercise types, highlighting the need for further research
Tart cherries have garnered attention due to their low glycemic index and potent antioxidant and anti-inflammatory properties. These attributes suggest they might benefit athletic performance and recovery. A recent study conducted by the University of Saskatchewan aimed to evaluate the effects of tart cherry juice compared to a high-glycemic index sports drink on cycling performance, substrate oxidation, and recovery from low-frequency fatigue[1]. In this study, twelve recreational cyclists (8 males and 4 females) participated in a randomized, counter-balanced cross-over design with a one-month washout period. Participants consumed either tart cherry juice or a sports drink twice daily (300mL/day) for four days before and two days after exercise. On the exercise day, they consumed the beverages 45 minutes before a 90-minute cycling session at 65% of their peak oxygen uptake (VO2peak), followed by a 10km time trial. Various metrics were assessed, including blood glucose, lactate levels, carbohydrate and fat oxidation, respiratory exchange ratio (RER), oxygen cost of cycling, and the rating of perceived exertion (RPE). Additionally, muscle soreness, maximal voluntary contraction (MVC), and low-frequency fatigue were measured at baseline, post-time trial, and 30 minutes after beverage consumption at 24 and 48 hours post-exercise. The results indicated no significant differences in time trial performance (17±3 minutes for cherry juice vs. 17±2 minutes for the sports drink, p = 0.27) or any other measures between the two drink conditions. There were significant time main effects for isometric MVC (decreasing) and low-frequency fatigue (increasing), with these variables changing from baseline to post-exercise and returning to baseline 24 hours post-exercise. Overall, tart cherry juice was not more effective than the high-glycemic index sports drink in improving performance, substrate oxidation during exercise, or recovery. These findings contrast with earlier studies that suggested benefits of tart cherry juice for muscle recovery and performance. For example, a study involving male college students showed that tart cherry juice significantly reduced strength loss and pain following eccentric elbow flexion exercises compared to a placebo[2]. Another study with well-trained male athletes found that Montmorency cherry juice improved the recovery of isometric muscle strength after intensive unilateral leg exercise, likely due to its attenuation of oxidative damage[3]. Additionally, a meta-analysis of randomized controlled trials found that tart cherry concentrate significantly improved endurance exercise performance, presumably due to its anti-inflammatory and antioxidant effects[4]. However, the current study's findings suggest that the benefits of tart cherry juice may not extend to all forms of exercise or all performance metrics. The lack of significant differences in cycling performance and recovery metrics between tart cherry juice and a sports drink indicates that the specific conditions and types of exercise might influence the efficacy of tart cherry supplementation. This discrepancy highlights the need for further research to delineate the contexts in which tart cherry juice can be most beneficial. In conclusion, while previous studies have demonstrated the potential of tart cherry juice to enhance muscle recovery and performance in certain scenarios, the recent study by the University of Saskatchewan did not find it to be more effective than a high-glycemic index sports drink for cycling performance and recovery. This underscores the complexity of nutritional interventions and the necessity for more targeted research to understand the specific conditions under which tart cherry juice may offer the most benefit.

FruitsHealthFitness And Diet

References

Main Study

1) The effect of tart cherry juice compared to a sports drink on cycling exercise performance, substrate metabolism, and recovery.

Published 14th August, 2024

https://doi.org/10.1371/journal.pone.0307263

Related Studies

2) Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage.

Journal: British journal of sports medicine, Issue: Vol 40, Issue 8, Aug 2006

3) Montmorency cherry juice reduces muscle damage caused by intensive strength exercise.

https://doi.org/10.1249/MSS.0b013e31820e5adc

4) Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.

https://doi.org/10.1080/07315724.2020.1713246


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