Performance Enhancing Benefits of Tart Cherry Juice
If you’re pushing your limits in training or competition, recovery isn’t just a bonus — it’s essential. And when it comes to supporting recovery, tart cherry juice is one of the few natural, research-backed ergogenic aids that actually lives up to the hype.
What Is Tart Cherry Juice?
Tart cherry juice, typically made from Montmorency or Morello cherries, is rich in antioxidants, polyphenols, and natural melatonin. These compounds contribute to reduced inflammation, faster muscle recovery, less soreness, and even better sleep — all of which can play a pivotal role in athletic performance and consistency.
Who Should Consider Using It?
Tart cherry juice is particularly beneficial for:
Athletes during intense competition periods or back-to-back races
Those in heavy training blocks when soreness is impacting the quality of sessions
Individuals adjusting to new time zones
Athletes who are more focused on recovery than muscle adaptation
💡 Note: If your priority is strength gain or adaptation to training stress, avoid chronic tart cherry use. Some inflammation is actually necessary for the body to rebuild and adapt — dampening this too much may blunt your gains.
How to Use It: Dosing and Timing
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Start 5 days before competition with:
2 servings per day (e.g., 1 oz concentrate or 8–12 oz juice)
One serving post-workout, one 1–2 hours before bed
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Continue with the same dosing routine: 1 serving post-exercise + 1 serving before bed.
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Maintain dosing for 2–3 days post-event to accelerate recovery and support sleep.
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Example dosing:
2 x 1 oz King Orchard concentrate packets
2 x 2.5 oz Cheribundi
2 x HumaN tart cherry chews (500mg polyphenols)
How to Incorporate It
Add 1–2 oz of concentrate to your smoothie, hydration drink, or post-workout shake
Drink 8 oz of juice at breakfast or pre-training
Try dried tart cherries in yogurt, salads, or trail mix
Use the juice to make ice cubes or popsicles for hot-weather hydration
Sleep Support & Travel Adaptation
Tart cherry juice is a natural source of melatonin, the sleep hormone — especially helpful when recovering from late workouts or when adjusting to new time zones. It’s also a gentle aid for athletes with early competition call times or post-race adrenaline that disrupts sleep.
Safety & Side Effects
Most athletes tolerate tart cherry juice well, but it’s always smart to start a trial before competition periods. Potential side effects (though rare) include:
GI discomfort (stomach pain or diarrhea)
Interactions with medications, especially blood thinners
One study noted temporary renal changes that reversed post-use
As with any supplement, it’s best to consult a registered dietitian to ensure proper dosing, timing, and safety for your training block or competition.
Bottom Line
Tart cherry juice isn’t just trendy — it’s backed by science. When timed correctly and used strategically, it can reduce muscle soreness, support sleep, and get you back to peak performance faster. Just remember: more isn’t always better. Like most tools in your fueling toolbox, the real power lies in when and why you use it.
Tart Cherry Juice Recovery Smoothie Recipe
Ingredients:
1 oz tart cherry juice concentrate
1 serving Klean Vanilla Protein Powder (NSF Certified for Sport®)
1 Tbsp almond butter
½ frozen banana
¾ cup frozen cherries
1 cup milk or milk alternative (e.g., unsweetened almond, oat, or regular milk)
Optional Add-ins:
A handful of spinach or kale for extra nutrients
A few ice cubes for a thicker texture
Dash of cinnamon or vanilla extract for flavor
Instructions:
Add all ingredients to a blender.
Blend on high until smooth.
Pour into a glass and enjoy within 30–60 minutes post-exercise for optimal recovery.
Sources:
Vitale KC, Hueglin S, Broad E. Tart Cherry Juice in Athletes: A Literature Review and Commentary. Curr Sports Med Rep. 2017;16(4):230-239. doi:10.1249/JSR.0000000000000385
USA Swimming Nutrition Resources
King Orchards: https://www.kingorchards.com/product-category/tart-cherry-juice-concentrate/
Active Edge, Cheribundi, and RW Knudsen brand information