PREcovery Vs Recovery - Can Cherry Juice Accelerate Recovery From Races?

This week, we explore the role of Cherry Juice as a ‘precovery’ instead of a recovery strategy for very demanding races.

The term ‘recovery’ implies that a strategy is introduced following a strenuous competition to support physiological restoration.

The term ‘precovery’ implies that a strategy is introduced in the days leading into competition, to support recovery in the days following competition.

Tart cherry juice (TCJ) has a rich phenolic and anthocyanin content that exerts powerful antioxidant and anti-inflammatory effects that can support muscle recovery from damaging exercise.

It’s common practice for athletes to supplement with TCJ following competition to accelerate muscle recovery and function, and therefore return to baseline faster. However, is this strategy beneficial?

A recent review by McHugh (2022) states that the timing of TCJ supplementation is critical:

If supplementation starts post-competition, little restorative impact is seen and is therefore not beneficial to recovery.

However, if supplementation starts in the days leading into a competition, then recovery in the days following competition is improved.

Therefore, implying that TCJ is a ‘precovery’ as opposed to a recovery strategy. To date, a specific mechanism of action for enhanced muscle recovery is yet to be identified...although mainly attributed to its robust antioxidant and anti-inflammatory effects.

There are, however, some unknowns: Does supplementing on the day of competition provide insufficient time to increase antioxidant status? And therefore provide a possible rationale for non-existent benefits?

 If you follow a diet that's rich in fruit and vegetables, and therefore your baseline antioxidant status is high, does further increasing antioxidants improve this? I.e. does antioxidants role in muscle recovery have a ceiling?

I'd suspect that TCJ would have a greater impact in cyclists who have a lower baseline antioxidant status through following a diet low in fruit and vegetables. That being said, we'd never recommend any rider to follow a low fruit and vegetable diet to solely improve the effect of TCJ. This would be somewhat futile.

For reference, we'd recommend 8-10 portions of fruit and veggies per day to improve health and performance outcomes:

1 x portion = 80g

8-10 portions = 640-800g

Aim for a variety of colours - Paint the rainbow!

Finally, an exact TCJ dosing regimen (amount and duration) doesn’t exist. That being said, research supports supplementation as a precovery strategy across various athletic competitions.

Therefore, if you’re preparing for a large event or race that spans multiple days, TCJ (Cherry Active, etc) would be a valuable tool for your performance toolbox to support recovery and improve performance in the days following.

- Coach Chris