Tart Cherry & Magnesium Sleep-Recovery Drink
Recovery-as-sleep: melatonin + muscle-relaxing magnesium
Strong evidenceHerbs in this remedy
About this remedy
Recovery happens while you sleep — growth hormone releases, muscle protein synthesises, inflammation resolves. This drink stacks the two most-studied natural sleep and recovery supporters: tart cherry (naturally rich in melatonin, with RCT evidence for both sleep improvement and DOMS reduction) and magnesium (a well-established sleep-quality and muscle-relaxation mineral). A 2017 trial in the American Journal of Therapeutics found tart cherry increased total sleep time by 84 minutes in older adults with insomnia.
Preparation
Mix 30 ml tart cherry concentrate (or 8 oz unsweetened tart cherry juice) with 200 mg magnesium glycinate powder in 200 ml warm water. Optional: add a pinch of cinnamon.
Dosage
30–60 minutes before bed on hard training days, or nightly during peak training blocks
Cautions
Magnesium can cause loose stools if over-consumed — start with 200 mg. Magnesium glycinate is best-tolerated; avoid magnesium oxide (poorly absorbed). Tart cherry contains natural sugar — go easy if managing blood sugar.
Research
Losso et al., Am J Ther, 2017 — Tart cherry and sleep; Bell et al. 2014 — Tart cherry and marathon recovery
Frequently asked questions
What is Tart Cherry & Magnesium Sleep-Recovery Drink used for?
Recovery-as-sleep: melatonin + muscle-relaxing magnesium. Recovery happens while you sleep — growth hormone releases, muscle protein synthesises, inflammation resolves. It falls under Muscle Recovery.
How do you make Tart Cherry & Magnesium Sleep-Recovery Drink?
Mix 30 ml tart cherry concentrate (or 8 oz unsweetened tart cherry juice) with 200 mg magnesium glycinate powder in 200 ml warm water. Optional: add a pinch of cinnamon.
What is the recommended dosage for Tart Cherry & Magnesium Sleep-Recovery Drink?
30–60 minutes before bed on hard training days, or nightly during peak training blocks
Is Tart Cherry & Magnesium Sleep-Recovery Drink safe? Are there any cautions?
Magnesium can cause loose stools if over-consumed — start with 200 mg. Magnesium glycinate is best-tolerated; avoid magnesium oxide (poorly absorbed). Tart cherry contains natural sugar — go easy if managing blood sugar.
What is the evidence behind Tart Cherry & Magnesium Sleep-Recovery Drink?
Strong evidence. Losso et al., Am J Ther, 2017 — Tart cherry and sleep; Bell et al. 2014 — Tart cherry and marathon recovery