Tart Cherry Juice for Exercise Recovery

Research suggests that tart cherry juice may support post-exercise recovery by reducing oxidative stress and inflammation, with a 2024 narrative review highlighting it as a promising functional food in this context alongside other bioactive-rich foods. However, the available direct evidence specific to tart cherry is limited and mixed — a small 2019 pilot crossover study in professional rugby players found that a tart cherry gel formulation provided no significant benefit over placebo for reducing muscle soreness or improving wellbeing following competitive matches. The evidence base here consists of only two studies, one of which is a broad review rather than a controlled trial focused specifically on tart cherry, and the direct trial was a small pilot study with ten participants, which substantially limits the conclusions that can be drawn. Studies indicate that while early findings in the broader literature have been promising, more rigorous and targeted research is needed before strong conclusions can be made about tart cherry's effectiveness for exercise recovery.