Why Tart Cherry Juice Supports Recovery in Athletes and How Tart Cherry Cacao Leverages It

Recovery is where the hard work turns into progress. For endurance athletes, strength trainers, and everyone in between, reducing muscle soreness and restoring function quickly can help you get ready for the next session.

One of the most promising natural aids? Tart cherry juice. Below, we explore the science of tart cherry juice for muscle recovery, tart cherry juice for athletes, and how Tart Cherry Cacao, Neve’s flavor, is specifically formulated to harness those benefits.

The Science: How Tart Cherry Juice Helps with Recovery & Soreness

1. Reduces Muscle Pain & Delayed Onset Muscle Soreness (DOMS)

A controlled trial with endurance runners found that drinking tart cherry juice for seven days prior to a marathon (and on race day) led to significantly less increase in muscle pain compared to placebo.

In a systematic review and meta-analysis, tart cherry supplementation showed a small-to-moderate benefit for reducing muscle soreness and a moderate effect for restoring muscular strength after strenuous exercise.

A literature review notes that tart cherry juice lessens pain and accelerates strength recovery while decreasing markers of inflammation and oxidative stress in both strength and endurance exercise settings. 

2. Supports Recovery of Muscle Function & Strength

Meta-analyses show that, compared to a placebo, tart cherry supplementation leads to better recovery of maximal voluntary contraction (strength) and less strength loss after damaging exercise.

One study on recreationally active women reported no significant differences, highlighting that results can vary by population, dosage, and exercise type. 

3. Anti-Inflammatory & Antioxidant Action

Tart cherries are rich in polyphenols and anthocyanins, which are compounds that blunt inflammatory cytokines (e.g. IL-6, CRP) and oxidative stress. These effects may reduce tissue damage from intense exercise, allowing faster recovery of muscle function.

4. Possible Enhancement of Endurance & Performance

While recovery is a primary application, some studies also suggest that tart cherry concentrate can enhance endurance performance, possibly via improved blood flow, reduced inflammation, and metabolic benefits. 

How Tart Cherry Cacao Uses This Science for Recovery

Tart Cherry Cacao was specifically formulated with recovery in mind. 

• We’ve included a tart cherry component, giving you access to anthocyanins and polyphenols that research links to muscle recovery.
• The formula uses a 4:1 carbohydrate-to-protein ratio, which aligns well with recovery protocols that recommend more carbs than protein in the immediate post-exercise window.
• As a smoothie pouch, its format ensures easier consumption (no chewing hard bars), convenient dosing, and smoother digestion post-exercise.
• Because the clinical research often emphasizes consuming tart cherry juice for several days before the exercise event (“precovery”) as well as after, Tart Cherry Cacao works both on training days and recovery windows.

Best Practices & Caveats

• Many of the studies showing benefit start days ahead of exercise, not just right after. The concept of “precovery” is often used to describe this longer-term use. 
• Responses vary. Some trials show no benefit (especially in less trained populations or different dosing).
• Tart cherry juice should be an adjunct, not a substitute, for other recovery essentials: sleep, protein, hydration, rest, and progressive training.
• Start with conservative dosing and monitor how your body (soreness, performance, recovery) responds before fully deploying during key races or events.

References

• Understanding the role of cherry juice in exercise recovery — PMC systematic overview of tart cherry “precovery” strategies 
• Tart Cherry Supplementation and Recovery From Strenuous Exercise — systematic review & meta-analysis of TC effects on muscle soreness, strength, inflammation 
• Tart Cherry Juice in Athletes: A Literature Review and Commentary — review on antioxidant / anti-inflammatory effects in strength & endurance contexts 
• Efficacy of tart cherry juice in reducing muscle pain during running — randomized trial in runners showing pain reduction from TC juice vs placebo 
• Effects of a Tart Cherry Supplement on Recovery from Exhaustive Exercise — study in women on exercise-induced muscle damage & recovery PMC
• Tart Cherry Supplementation had beneficial effects in reducing muscle soreness & restoring strength — meta-analysis result summary 
• Effect of Tart Cherry Concentrate on Endurance Exercise Performance — study linking TC concentrate with improved endurance metrics PubMed
• The effect of tart cherry juice (TCJ) supplementation on muscle damage meta-analysis — quantifying effects on strength and inflammatory biomarkers
• Tart Cherry Supplementation attenuated strength losses and reduced pain vs placebo — powdered cherry supplementation trials