Tart Cherry Recovery Shot
Post-workout DOMS reduction backed by RCT evidence in marathon runners
Strong evidenceHerbs in this remedy
About this remedy
Tart cherry juice is one of the best-studied natural recovery drinks. It contains high concentrations of anthocyanin antioxidants and natural melatonin — a combination that reduces exercise-induced inflammation, muscle damage, and improves recovery sleep. A 2014 study in Nutrients found marathon runners who drank tart cherry juice for 5 days before and 2 days after a race had significantly less muscle soreness, faster strength recovery, and lower inflammatory markers than a placebo group. Especially valuable after long endurance efforts.
Preparation
Drink 8–12 oz (250–350 ml) of unsweetened tart cherry juice OR mix 1 fluid ounce (30 ml) tart cherry concentrate into a glass of water. Consume within 60 minutes after training.
Dosage
Post-workout on hard training days, or twice daily (morning and evening) during peak training and race week. Also effective 30–60 minutes before bed for sleep-recovery benefit.
Cautions
Natural sugars — go easy if managing blood sugar. Choose Montmorency tart cherry specifically (not sweet cherry). May interact with blood thinners due to salicylate content.
Research
Bell et al., Nutrients, 2014 — Tart cherry and marathon recovery