Recommended Intake & Goals
Drink 8-12oz of tart cherry juice (or 1oz concentrate) twice daily—morning and 30 minutes before bed—during heavy training blocks to reduce DOMS and improve sleep.
Preparation & Usage Steps
- Anthocyanin pigments are absorbed in the stomach and small intestine, entering circulation and concentrating in muscle and joint tissues.
- Anthocyanins inhibit COX-1 and COX-2 inflammatory enzymes, reducing prostaglandin-mediated inflammation and muscle soreness (DOMS).
- Natural melatonin crosses the blood-brain barrier and binds to MT1/MT2 receptors in the suprachiasmatic nucleus, regulating circadian rhythm and promoting deep sleep onset.
- Phenolic acids act as systemic antioxidants, neutralizing exercise-induced reactive oxygen species (ROS) and accelerating muscle fiber repair between sessions.
Nutrition Cues
"Use 100% pure tart cherry juice or concentrate with no added sugars."
"Montmorency variety has the highest anthocyanin and melatonin content—check the label."
"Begin supplementing 4-5 days before a major competition or heavy training block for cumulative benefit."
Preparation Tips
- Mix 1oz tart cherry concentrate with 8oz of casein protein shake before bed for the ultimate sleep-and-recovery protocol: melatonin for sleep + slow-release protein for overnight MPS.
- Consuming tart cherry juice consistently during a peaking phase (5-7 days pre-competition) has been shown to reduce perceived exertion and maintain power output in repeated sprint efforts.
Synergistic Foods & Bio-boosts
- Nighttime Recovery Elixir: Mix 1oz Montmorency tart cherry concentrate, 8oz warm water, 1/2 tsp raw honey, and a pinch of cinnamon. Drink 30 minutes before sleep.
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Q1 of 3
Which target muscle group is physiologically supported or target-fuelled by the Tart Cherry Juice?