Tart Cherry Supplementation for Recovery and Sports Performance

Dr. Fernando Naclerio

Professor of Strength Training and Sports Nutrition
Director, Centre for Exercise Activity and Rehabilitation
Institute for Lifecourse Development
School of Human Sciences
University of Greenwich

Abstract

Tart cherry (Prunus cerasus L.) is a fruit rich in polyphenols, particularly anthocyanins, as well as phenolic acids and other bioactive compounds. Current evidence suggests that its consumption as a dietary supplement may support the recovery of muscle strength and reduce inflammatory responses, particularly those associated with increased C-reactive protein levels. However, its effects on reducing post-exercise muscle soreness, creatine kinase, interleukin-6 and tumour necrosis factor-α are less consistent. The effects may vary depending on the cherry variety, product composition, anthocyanin content, supplementation protocol and type of exercise. Juices, concentrates, capsules and powdered extracts have been studied, with different doses and protocols depending on the preparation. To support recovery, supplementation may be started 4 to 7 days before a demanding training session or competition and continued for 48–72 hours afterwards, with the dose adjusted according to the formulation and its anthocyanin content. Studies combining tart cherry and blackcurrant extracts suggest potential benefits for post-exercise recovery, although the effectiveness of formulations combining different anthocyanin-rich botanical extracts has not yet been established.

Introduction

Tart cherry (Prunus cerasus L.) is a fruit rich in polyphenols, particularly anthocyanins, which are responsible for its dark red colour. Other potentially bioactive compounds include phenolic acids and flavonoids. These compounds have antioxidant and anti-inflammatory properties and may influence signalling pathways related to oxidative balance and inflammation associated with exercise-induced muscle damage and recovery [1,2]. The recent position stand of the International Society of Sports Nutrition (ISSN) includes tart cherry among antioxidants with evidence supporting potential benefits for recovery and sports performance [3].

Interest in tart cherry supplementation among physically active individuals is partly due to the fact that intense or unfamiliar exercise can cause oxidative stress, inflammatory responses, muscle soreness and a temporary reduction in muscle function during recovery [4]. These responses are part of the normal exercise adaptation process. However, when training stress is excessive or accumulates over a short period, recovery may be compromised, particularly when athletes need to train or compete again soon afterwards.

A systematic review and meta-analysis including 14 studies found small to moderate benefits of tart cherry supplementation on muscle soreness and the recovery of muscle strength and power, as well as reductions in C-reactive protein and interleukin-6. However, the pooled analysis found no significant effects on creatine kinase or tumour necrosis factor-α [5]. More recent evidence remains generally favourable, although considerable variability between studies has been observed. A 2026 meta-analysis including 19 trials found improvements in some measures of muscle function and certain inflammatory markers, particularly C-reactive protein. Nevertheless, results for other variables, such as vertical jump performance, creatine kinase and muscle soreness, were less consistent, and the certainty of the evidence ranged from very low to moderate [6].

Biological Functions of Tart Cherry

The main bioactive compounds in tart cherry include anthocyanins, particularly cyanidin-3-glucoside and cyanidin-3-rutinoside, together with phenolic acids such as chlorogenic acid. These compounds may influence post-exercise recovery through antioxidant, anti-inflammatory and cell-signalling mechanisms [7].

Firstly, anthocyanins and other polyphenols can interact with cellular pathways involved in oxidative stress and inflammatory signalling [1]. Rather than acting solely as direct antioxidants, anthocyanins and their metabolites may also modify the cellular signalling pathways that regulate oxidative stress and inflammation [1].

Secondly, tart cherry supplementation may support blood circulation and vascular function. Some studies have observed improvements in sports performance following its consumption, possibly related to these effects, although results are not consistent across all athletes or exercise modalities [8].

It is important to note that tart cherry compounds can be absorbed and enter the bloodstream. A randomised crossover study using Vistula tart cherry extract CherryCraft® detected cyanidin-3-glucoside, cyanidin-3-rutinoside and vanillic acid in plasma after ingestion [9]. The study compared doses of 3 and 6 g of extract, equivalent to approximately 60–78 and 120–156 mg of anthocyanins, respectively. The higher dose also produced measurable changes in the overall plasma metabolite profile, which persisted for several hours. These findings show that the phytochemical compounds in this European Vistula tart cherry extract are not only present in the product but can also be detected in the bloodstream after consumption.

Tart Cherry and Post-Exercise Recovery

The main interest in tart cherry supplementation among physically active individuals lies in its potential role in recovery after demanding exercise or exercise that causes muscle damage. Early controlled studies using Montmorency cherries observed reductions in markers of muscle damage and improved recovery following resistance exercise [10]. Similarly, consuming approximately 30 mL of tart cherry concentrate twice daily for eight days improved several recovery markers in semi-professional football players after prolonged intermittent exercise [11]. Other studies have also reported beneficial effects following repeated high-intensity cycling sessions [12].

However, results are not always positive. For example, tart cherry juice did not improve muscle function or reduce muscle soreness after a professional football match [13]. Overall, these findings suggest that the response to supplementation may depend on the type of exercise, the athletic population and the protocol used [5].

CherryCraft® and European Vistula Tart Cherries

CherryCraft® is a standardised European tart cherry extract (Prunus cerasus L.) obtained from the Vistula/Nadwiślanka variety, with a standardised content of 3% anthocyanins and 14% polyphenols. Several human studies have directly assessed its bioavailability and physiological responses, including its potential effects on post-exercise recovery.

In a 2026 randomised controlled trial, 35 recreational marathon runners consumed a standardised Vistula tart cherry extract for seven days. Supplementation began four days before the marathon and continued until 48 hours after the race. During recovery, the supplemented group showed a lower concentration of high-sensitivity C-reactive protein than the placebo group (7.9 ± 3.5 versus 12.5 ± 5.1 mg/L; p = 0.031), suggesting a lower systemic inflammatory response. However, no significant differences were observed in strength, vertical jump performance, muscle soreness or creatine kinase [14].

This study is particularly relevant to CherryCraft®, as the researchers explicitly identified the product as a spray-dried Vistula tart cherry extract (CherryCraft®, Iprona Lana SpA). Therefore, it provides direct evidence on this ingredient, complementing the findings of other studies using Montmorency cherry juice and concentrates.

In addition, a lower dose was used during the first four days and was increased on the day of the marathon and during the following 48 hours. The two doses provided approximately 68.4 and 123.1 mg of anthocyanins, respectively, together with around 340 and 612 mg of total polyphenols. The doses studied should not be directly applied to all products containing CherryCraft®, as formulations may differ in extract concentration and anthocyanin and polyphenol content. Therefore, when interpreting the evidence and establishing a supplementation protocol, it is important to consider the standardised composition of the specific product.

Other Anthocyanin-Rich Extracts: Blackcurrant and Black Elderberry

Blackcurrant is another anthocyanin-rich fruit with potential applications in sports nutrition. Small improvements in physical performance have been reported following supplementation with New Zealand blackcurrant extracts [15]. In addition, another study found that daily consumption of a blackcurrant extract providing 105 mg of anthocyanins supported muscle strength recovery and reduced muscle discomfort after intense resistance exercise [16].

Black elderberry is also rich in anthocyanins and has been studied for its potential benefits for respiratory health [17], although evidence regarding its usefulness for post-exercise recovery remains limited. Importantly, these findings cannot be directly extrapolated to CurrantCraft®, ElderCraft® or their combination with tart cherry extract.

Recommended Supplementation Protocols

For post-exercise recovery, tart cherry supplementation generally appears to be more useful when maintained over several consecutive days rather than taken as a single dose [5,18]. A practical strategy is to start supplementation 4 to 7 days before demanding exercise and continue for 48–72 hours afterwards [10,14]. Studies using Montmorency cherry concentrate have commonly used 30 mL twice daily for 7–8 days, with improvements in some recovery markers, although results vary between studies [11].

The appropriate dose depends on the product and its anthocyanin content [7,19]. Studies using Vistula tart cherry extracts have investigated intakes of approximately 60–123 mg of anthocyanins per day, but an effective minimum dose has not yet been established [9]. Furthermore, similar amounts of anthocyanins from different plant sources cannot be assumed to produce the same effects.

Supplementation may be particularly useful during periods of demanding training or when competitions take place close together [20]. No specific time of day has been established as clearly superior for daily consumption; therefore, it can be taken after training, in the evening or at another convenient time [11,14].

A single pre-exercise dose may have different effects. One study observed improved cycling performance when Montmorency cherry concentrate was consumed 90 minutes before exercise [21]. However, these findings cannot be generalised to other tart cherry products. Overall, when the main goal is recovery, the most practical approach remains starting supplementation several days before exercise.

Powdered Extract, Capsules or Juice?

Tart cherry has been studied in different forms, including juice, juice concentrate and powdered extracts [7]. Juices and concentrates are widely used food formats in sports research [7,19]. Capsules and powdered extracts offer a more compact alternative and allow a defined amount of extract and its bioactive compounds to be provided [18]. However, there is currently no evidence that one format is inherently superior to the others [5,6].

As tart cherry products may differ in their anthocyanin and polyphenol content, it is important to understand the composition and degree of standardisation of each product when interpreting the doses used in studies [7,19].

In practice, the choice between juice, concentrate, capsules or powdered extract can be based mainly on standardisation, dosage, convenience and individual preferences [19].

Safety and Potential Limitations

Tart cherry products are generally well tolerated during the relatively short supplementation periods studied in sports settings, although data on long-term consumption remain limited [2,5]. It should also be considered that reducing exercise-induced oxidative and inflammatory responses is not necessarily desirable throughout an entire training programme, because reactive oxygen and nitrogen species and their associated signalling pathways also participate in the cellular processes that support training adaptation [22].

Therefore, tart cherry supplementation may be more appropriate at specific times, such as competitions, intense training blocks, repeated events or situations in which rapid recovery is a priority, rather than being used continuously throughout every phase of training [19].

Conclusions and Recommendations

Overall, tart cherry supplementation may support muscle strength recovery and reduce certain inflammatory markers, particularly C-reactive protein, although these benefits are not consistently observed across all studies [5,6]. Blackcurrant extracts have also shown potential benefits for physical performance and recovery [15,16]. However, evidence supporting the use of black elderberry for post-exercise recovery remains limited, and the effectiveness of combining these plant extracts has not yet been demonstrated.

To support recovery, a practical strategy based on tart cherry research is to start supplementation 4 to 7 days before demanding exercise and continue for 48–72 hours afterwards. Longer protocols of 7–14 days have also been studied [3,11,14]. The daily dose should be adjusted according to the manufacturer's recommendations, taking into account the product composition and its anthocyanin content.

It is important to note that no minimum effective anthocyanin dose has been established, and equivalent amounts from different plant sources do not necessarily provide the same benefits. Nor has an optimal time of day for supplementation been identified [3,9,14].

Therefore, anthocyanin-rich supplements may be considered a potential strategy to support recovery during periods of demanding training or frequent competitions, but they should not be regarded as products that consistently improve performance or prevent exercise-induced muscle damage [3,6].

Example of a Tart Cherry Supplementation Protocol

• Duration: Start 4 to 7 days before demanding exercise and continue for 48–72 hours afterwards.
• Standardised botanical extracts: Follow the manufacturer's recommended daily dose, taking into account the anthocyanin content and the specific evidence supporting each ingredient.
• Powdered tart cherry: Studies have used approximately 200–500 mg/day [3].
• Tart cherry concentrate: Protocols summarised in the ISSN position stand include approximately 60–90 mL/day [3].
• Tart cherry juice: Protocols summarised in the ISSN position stand include approximately 300–400 mL/day [3].
• Frequency: One or several daily servings, depending on the product formulation and research protocol.
• Timing: No specific time of day has been shown to be superior for a multi-day recovery protocol [3].
• Important: Juice, concentrate and powdered extract doses should not be considered equivalent, as their anthocyanin concentrations may vary considerably [3].

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