Cherry on top of sports nutrition: Montmorency cherries show potential for sports beverages

20 Feb 2020 --- Montmorency tart cherries juice has been linked to improved sports performance, according to new research published in the Journal of the American College of Nutrition. A meta-analysis of ten previously published studies on Montmorency cherry juice indicated that tart cherry concentrate in juice or powdered form significantly improved endurance exercise performance when consumed anywhere between seven days to 90 minutes before cycling, swimming or running. The findings add to the juice’s newly gained reputation as a sports recovery drink and expand its applications to the sports nutrition sector.

The sports nutrition sector continues to move mainstream as consumers seek foods with functional benefits. “Montmorency tart cherry juice has been the focus of multiple studies that suggests a beneficial role in exercise recovery and the evidence has been growing for the last ten years. This meta-analysis helps provide additional support demonstrating the performance-enhancing benefits for endurance athletes,” a Montmorency US Tart Cherries spokesperson tells NutritionInsight.

Nine of the ten reviewed studies involved longer-term tart cherry consumption (around two to seven days prior to exercise) and one involved same-day supplementation. Not all studies used well-trained athletes, and the meta-analysis found the lowest improvement when tart cherry juice was consumed by the lowest trained participants. No dose-response relationship was found between tart cherry concentrate and performance, and further studies are warranted to find an optimal dosing strategy. 

Tart cherry dosages varied across studies and included 200 to 500 mg per day in capsule or powder form, 60 to 90 mL of tart cherry juice concentrate daily diluted with 100 to 510 mL water and 300 to 473 mL of tart cherry juice per day. The total amount of anthocyanins consumed daily ranged from 66 to 2,760 mg.

“Many of the potential health benefits associated with Montmorency tart cherries suggest that it’s the concentration of anthocyanins, a type of polyphenol in the flavonoids family, that lend to the fruit’s potential nutrition benefits. This includes aiding in strength training and exercise recovery,” the spokesperson explains.

Performance boost with fruit
Despite there being no concise definition of a superfruit, this group of “health halo” fruits are generally said to be rich in nutrients and offer dense health benefits, including adaptogenic properties. Previous research on anthocyanins indicated that Montmorency tart cherries can positively impact the gut microbiome and help improve gut health. Another earlier study linked the consumption of anthocyanin-rich foods to a reduced risk of coronary heart disease and cardiovascular disease.

“Our goal is to advance the science related to tart cherries to help drive demand to benefit US tart cherry growers and processors. We hope the research on exercise recovery will help further build the category of Montmorency tart cherry recovery drinks, which we continue to see expand,” the spokesperson concludes. 

This research comes on the heels of the sports nutrition category steadily blooming with NPD innovation. Plant-based sports drinks specifically are gathering pace in this space, while “real food,” as opposed to ultra-processed food, is a key sports nutrition trend. 

By Anni Schleicher