Research is starting to uncover the powerful health benefits of cherries and cherry juice, and many of these benefits have important implications for strength athletes.

Cherries appear to contain a potent, natural mix of antioxidants and anti-inflammatory compounds that may help to speed muscle recovery after intense weight lifting.

One study presented at the American College of Sports Medicine’s Annual Meeting last year reported that compared to a placebo group, males who drank 16 ounces of cherry juice twice a day for eight days, recovered faster after an intense bout of weight training.

In this study, after drinking the juice (cherry or placebo) for 4 days, both groups undertook a heavy (negative-only) bicep workout to inflict muscle damage. Strength, muscle soreness and range of motion were recorded before and in the days after the workouts.

Overall, the group given cherry juice lost less strength and recovered faster after the bout of heavy lifting. For example, the strength losses after four days averaged 24% for the placebo compared to 5% for the cherry juice group. This indicates the cherry-treated group suffered less muscle damage which is a key aspect of rapid recovery. Based on these results more research on the effects of cherry juice is underway.

Source: Med Sci Sports Exerc 38, s404, 2006.