Meta Analysis of Tart Cherry shows endurance benefits

[eatyourspinach]

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

Abstract

Objective: Tart cherry concentrate has been shown to improve muscle function, and reduce muscle damage, oxidative stress/inflammation, and muscle soreness in athletes; however, evidence for acute endurance performance benefits is scarce. The purpose of this review was to evaluate the effect of tart cherry juice on endurance exercise performance with a meta-analysis.

Method: Data sources included Medline, Embase, Web of Science, and Google Scholar. Eligibility criteria were randomized controlled trials with endurance exercise performance tests. Participants were healthy individuals. Interventions included tart cherry supplementation and placebo ingested before, and/or on the day of exercise. Ten studies were included (totaling 127 males and 20 females). Standardized mean differences (SMD) with 95% confidence intervals were calculated for each study and pooled effects were assessed.

Results: Tart cherry concentrate in juice or powdered form, ingested for 7 days to 1.5 hours before exercise performance testing significantly improved endurance exercise performance (SMD: 0.36; 95% CI: 0.07 to 0.64; p = 0.01; I2 = 0%) upon pooling of the ten studies.

Conclusions: Tart cherry concentrate has a significant benefit for endurance exercise performance.

Key teaching points

Tart cherry concentrate has a significant benefit for endurance exercise performance.

Tart cherry concentrate may enhance endurance exercise performance via its low glycemic index, anti-inflammatory and anti-oxidative capacity, and blood flow enhancing effects.

https://www.tandfonline.com/doi/abs/...nalCode=uacn20

[Synapsin]

Awesome, glad to see this. One of my fav ingredients tbh

[AMeyer9]

Can I use this and BCAAs at the same time or will I get too bulky?

[eatyourspinach]

Can I use this and BCAAs at the same time or will I get too bulky?

Depends on if they are taken at crucial times, but speaking of timing anybody whose used tart cherry supplements have you ever noticed them making you drowsy at all? They are also supposed to help with melatonin production and can help with sleep so the fact that these studies show ingestion prior to exercise is interesting. I've used in in different scenarios but always had a caffeine source to go with it pre workout.

[OT2000]

I drink about 4oz of pure Tart Cherry juice daily. I have never had it pwo though but used plenty of pres with it in it.

I use it because carpal tunnel runs in my family and I know it’s beneficial for it.

It’s never made me sleepy.

[MakeABanana]

Just barely statistically significant. I'll pass.

[eatyourspinach]

Just barely statistically significant. I'll pass.

p value= .01?

[TheFugitive]

Can I use this and BCAAs at the same time or will I get too bulky?

I'd stagger them just to be on the safe side

[powercage]

omg, Green Might

[Farley1324]

omg, Green Might

Right?!