Tart cherry juice for athletes is one of the most well-researched natural recovery tools available and it's one that many competitors are yet to discover. Used for decades to manage gout and osteoarthritis, tart cherries are now gaining serious attention in sports science for their ability to accelerate muscle recovery, reduce inflammation, improve sleep quality and enhance multi-day performance.
Here at Athlete Sanctuary, we're passionate about evidence-based natural medicine, and tart cherry juice ticks every box.
Tart cherries contain a significantly higher anthocyanin content than sweet cherries, along with an impressive nutritional profile: potassium, calcium, iron, magnesium, and vitamins A, C, B6, E and folate. Some sources suggest tart cherries contain up to 19 times more vitamin A and beta-carotene than strawberries and blueberries.
A 2016 study involving soccer players found that tart cherry juice significantly accelerated recovery following prolonged, repeat sprint activity — movement patterns common across soccer, AFL and rugby. Researchers concluded that polyphenol-rich foods such as tart cherry juice are effective in supporting recovery from various forms of strenuous exercise. [2]
A 2010 study of recreational runners competing in the London Marathon found that supplementing with tart cherry juice twice daily for 5 days before and 2 days after the race led to: [3]
Studies involving trained cyclists demonstrated significant benefits from Montmorency tart cherry concentrate across 3 days of 109-minute road cycling races, taken twice daily for 7 consecutive days. Researchers observed reduced oxidative stress, inflammation and muscle damage, concluding that tart cherry juice has direct application for athletes competing in back-to-back events. [1]
A 2016 study of well-trained water polo players found that tart cherry juice supplementation supported recovery and improved next-day performance, further reinforcing its application across team and multi-day sport formats. [4]
Tart cherry juice works through four key mechanisms:
1. Reduces muscle damage. Lowers creatine kinase (CK) — a pathology marker for muscle breakdown. [2] [3]
2. Reduces inflammation. Studies show reductions in IL-6, TNF-α, IL-8, IL-1-β and CRP — key markers of systemic inflammation. [1] [2] [3]
3. Reduces oxidative stress. With an ORAC rating of 12,800, tart cherries rank among the highest antioxidant foods in the world. [1]
4. Improves sleep quality- Tart cherries naturally increase tryptophan and melatonin levels, supporting deeper, more restorative sleep which is an athlete's most powerful recovery tool.
Tart cherry juice is best used strategically, not daily. It is most beneficial during:
Note: Consistent daily use during a training/adaptation phase is not recommended, as anti-inflammatory compounds may blunt the training stimulus your body needs to adapt and improve.
Some studies have used a 4–5 day pre-loading phase prior to competition. However, current evidence does not clearly confirm that the active compounds accumulate in the body over multiple days, so the necessity of pre-loading remains uncertain. More large-scale athlete trials are needed. [2] [3]
Not all tart cherry products are equal. Here's what to consider:
Tart cherry juice is an accessible, evidence-backed natural tool that may meaningfully support your recovery when used at the right time. Like all nutritional strategies, targeted, moderate use is far more likely to deliver results than overconsumption or uninformed daily use.
Kate Smyth is a sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary - a holistic healthcare clinic for athletes of all levels and sporting codes.
Kate has a thirst for knowledge, with two bachelor's and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.
Kate’s path into high‑performance sport didn’t follow the traditional script. A late bloomer and recreational runner, she found her spark during the Sydney 2000 Olympics, watching her idols surge into the stadium. That moment ignited a commitment that would quietly and profoundly reshape the course of her life.
Eight years later, she realised her own Olympic dream, representing Australia in the women’s marathon at the 2008 Beijing Olympic Games.
Her running career spanned the Commonwealth Games, multiple Australian representative teams, and national‑level competition across cross‑country, track, and road racing. With a marathon personal best of 2:28, Kate was one of Australia’s all time fastest female marathoners.
But her journey was far from linear. Significant health challenges forced her to question conventional medicine, sports nutrition and traditional training models. What felt like setbacks at the time became turning points, pushing her to explore deeper, listen more closely to her body, and ultimately develop a more sustainable, female‑centred approach to performance.
These experiences now form the foundation of the work she shares with other women: how to train smarter, nourish deeply, honour physiology, and build resilience from the inside out.
She holds three degrees including a Masters and Bachelor of Health Science (Naturopathy). Kate is an accredited athletics coach with Athletics Australia and a member of NHAA.
Kate’s expertise is widely recognised, leading to regular invitations to speak on podcasts, at seminars, within industry education forums, and across corporate and women’s health initiatives.
