Delayed onset muscle soreness (DOMS) can cause significant discomfort after a race or hard session. This discomfort and heaviness in the muscles are thought to be due to micro tears in muscles and exercise-induced inflammation. Increasing your nutritional intake of anthocyanin flavonoids the anti-inflammatory agents found in berries may help to reduce inflammation.

How do you blueberry?

A blueberry smoothie is a convenient post-training choice. In a randomized crossover study, participants were asked to consume either a smoothie with 1.5 cups of frozen blueberries, a banana and apple juice, or a smoothie that substituted berries for dextrose and vitamin C powder to match the calorie and antioxidant content of the blueberry smoothie. The participants consuming the blueberry smoothie demonstrated significantly reduced exercise-induced oxidative stress over the next 24 hours. The consumption of the blueberry smoothie also resulted in a recovery of peak strength far exceeding that of the substitute smoothie. These findings are particularly relevant to athletes in multi-day events and endurance athletes with high mileage over successive days.  Cherries, spinach, ginger, turmeric, oily fish, and watermelon have all been shown to help reduce muscle soreness.

Quercetin is another anti-inflammatory flavonoid found in foods. Capers, dill, broccoli, tomato, asparagus, green capsicum, red onions, apple, and grapes all contain quercetin as highlighted in our previous blog here 

Regular intake of blueberries can also reduce period pain.

Improvements in cognitive function with the consumption of blueberries have also been well documented. The brain-enhancing metabolites of anthocyanins peak in the bloodstream within an hour and are accessed by the body as blueberries are digested by our gut microbiome and colon.

The natural prebiotic and probiotic action of blueberries occurs as the bacteria in the gut breaks down the berries and absorbs the active compounds back into the body.  Blueberry consumption may help our youngsters with brain development and also our mature athletes. The consumption of one cup of blueberries a day has been shown to delay cognitive decline by over two and a half years in middle age and in seniors, reduced artery stiffness, osteoarthritis, and improve immune defense against viral infections. In studies looking at children consuming blueberries, the improvement in cognitive performance was seen within hours of just a single meal with blueberries.  Now that is powerful stuff!

In the southern parts of Australia, fresh blueberries can become expensive and reduced in quality due to storage and seasonality. Frozen berries provide a good alternative. While fresh is typically best, there are exceptions to this rule.

Several studies have found that frozen berries contain the same nutritional elements as fresh berries that have just been harvested. According to studies conducted by John Hopkins University, recently harvested frozen berries maintain their optimal nutrition levels for several months. Freezing berries makes it possible to easily access these superfoods year round.

Otway chemical-free blueberries are a great choice. Their berries are plump, juicy, and always very fresh as they are locally grown, picked daily when in season, and frozen.  Their berries are superb in summer but you will always find a packet in my freezer as a backup supply.

If you find smoothies containing frozen berries too cold in winter, add warm milk or a teaspoon of ground turmeric or ginger to the smoothie. You can always thaw the berries and allow them to come up to room temperature before adding them to your smoothie.   For a creative way to enhance your recovery, check out our Beet berry smoothie bowl.

Sound nutritional advice is key to sports performance. Our holistic female-centric approach gets results! Find out how we can help you here

References

Connor, A. ,  Luby, J.,  Hancock, J, Berkheimer, S., and Eric J. Hanson, E..  (2002). Changes In Fruit Antioxidant Activity Among Blueberry Cultivars During Cold-Temperature Storage,.  Journal of Agricultural and Food Chemistry, 50(4), 893-898.

Du, C., Smith, A., Avalos, M., South, S., Crabtree, K., Wang, W., & Juma, S. (2019). Blueberries improve pain, gait performance, and inflammation in individuals with symptomatic knee osteoarthritis. Nutrients, 11(2), 290.

Hein, S., Whyte, A. R., Wood, E., Rodriguez-Mateos, A., & Williams, C. M. (2019). Systematic review of the effects of blueberry on cognitive performance as we age. The Journals of Gerontology: Series A, 74(7), 984-995.

Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition, 11(2), 224-236.

Sucharita, G., Revathi, K., Venkatesh, P., Kalarini, D. H., & Prema, R. A Review on Benefits of Blue Berries.

Tarazona-Díaz, M. P., Alacid, F., Carrasco, M., Martínez, I., & Aguayo, E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of agricultural and food chemistry, 61(31), 7522-7528.

Whyte, A. R., Rahman, S., Bell, L., Edirisinghe, I., Krikorian, R., Williams, C. M., & Burton-Freeman, B. (2021). Improved metabolic function and cognitive performance in middle-aged adults following a single dose of wild blueberry. European Journal of Nutrition, 60(3), 1521-1536.

Benefits of Blueberries for Artery Function.

Lohachoompol, V., Srzednicki, G., & Craske, J. (2004). The change of total anthocyanins in blueberries and their antioxidant effect after drying and freezing. Journal of Biomedicine and Biotechnology, 2004(5), 248.[/vc_column_text][/vc_column][/vc_row]

What Makes Tart Cherries So Powerful?

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 are rich in bioactive phytochemicals

• Anthocyanins — potent anti-inflammatory and antioxidant compounds
• Flavonoids and flavanols
• Phenolic acids

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.

Does the evidence stack?

Repeat Sprint Recovery

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]

Marathon Running — Strength, Inflammation & Antioxidant Status

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]

• Improved muscle strength recovery
• Reduced inflammatory markers and uric acid
• 10% greater total antioxidant status
• Lower oxidative stress compared to placebo

Back-to-Back Performance

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]

Next-Day Performance

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]

How Tart Cherry Juice Supports Recovery

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.

How to Use Tart Cherry Juice for Recovery and Sleep

Tart cherry juice is best used strategically, not daily. It is most beneficial during:

• Multi-day competitions (rugby, AFL or touch football tournaments)
• Marathon or ultramarathon events
• Multi-day cycling events or triathlons
• Intense training blocks or back-to-back training days

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.

Recommended Protocol

• Dose: 30ml of tart cherry concentrate diluted in 100ml of water — equivalent to approximately 60–90 cherries per serve
• Frequency: Twice daily (morning and evening)
• Timing: Evening dose ideally taken 1 hour before bed to support melatonin production and sleep quality
• Duration: Begin 2–3 days post-event or strenuous session

What About a Pre-Loading Phase?

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]}

What to Look For When Buying Tart Cherry Juice

Not all tart cherry products are equal. Here's what to consider:

• Variety: Look for Montmorency or Balaton tart cherry varieties — these are the most studied. Montmorency is more widely available in Australia.
• Cold-pressed: Anthocyanins are heat-sensitive, so choose products that are cold-pressed to maximise bioactive compound retention. ^[5]
• Sugar content: Most juices contain around 25g of sugar per 250ml, but at 30ml per serve, you're only consuming approximately 3g of sugar — not a concern for most athletes. Low-sugar options with stevia or vanilla extract are available.
• Price: Expect to pay $26–$28 AUD for quality organic tart cherry juice (450–950ml). Budget options from chemists or supermarkets are less likely to be cold-pressed.
• Label check: Confirm the bottle specifically states the cherry variety used.

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.

Longer-term patterns of pathology results can provide a holistic picture of your overall health and the progression of underlying issues. We monitor key nutrients that provide warning signs of underlying imbalances that, if left unchecked, can contribute to ill health and disease. One abnormal blood marker in pathology tests doesn't always mean there is an issue. Pathology tests should always be considered in conjunction with your symptoms and physical appearance and discussed with your practitioner so that the context and relevance of your results can be determined.

WHAT PATHOLOGY TESTS ARE MOST USEFUL?

Your GP or naturopath can arrange pathology testing for you. Your healthcare practitioner will determine the exact pathology tests you require. The following tests may be useful for active individuals as a good starting point.

*Full blood count and haematology—these examine your white and red blood cells and provide a general picture of your immune system and overall health.

*Liver function tests (LFTs) provide some clues as to how your liver is working and whether it is under stress.

*Electrolytes- potassium, sodium, chloride and other key electrolytes required for sports performance and optimal health.

*Fasting blood glucose- is a general marker that indicates how well your body is modulating your blood sugar. Issues with blood sugar stabilisation may cause symptoms such as sugar cravings, frequent urination, fatigue, and energy drops after meals.

*Insulin helps us understand how hard your pancreas is working to maintain normal blood sugar levels. This marker is useful if you have a family history of diabetes or have been prediabetic or " insulin resistant" in the past. Insulin resistance is more common as we age. In women, it is more common over the age of 40 and in perimenopause and postmenopause.

*C- reactive protein (CRP) is an inflammatory marker. CRP is useful when interpreted in conjunction with iron studies. Iron storage may be impacted by states of high inflammation.

*Iron studies- provide information on your iron storage (ferritin), the protein carriers for iron (transferrin), and how effectively your body is saturating these carriers and transporting iron around your body (transferrin saturation).

*Thyroid hormones- TSH, T3 and T4 provide information on how your thyroid is functioning and can be an early warning sign of autoimmunity and nutrient deficiencies such as iodine, selenium, tyrosine and zinc.

*Vitamin B12 (active and inactive) is also suggested for plant-based patients or athletes who infrequently consume red meat.

* Nutrients—If you experience mental health issues (especially seasonal sadness/ low mood), autoimmunity, frequent colds or infections, bone health issues, hormonal issues, or are peri or postmenopausal, nutrients such as vitamin D, copper, and serum zinc may also be useful markers. 

Tests may be repeated every few months to ensure a patient is responding to treatment and maintaining a balanced state of health.

How to get the most accurate pathology tests

Prepare for your blood tests.

DO

•  Fast for 12 hours (have dinner and then postpone breakfast until after your blood draw).
• Sip water the morning of your blood test so you are not dehydrated when you have your test. Dehydration can make your veins more difficult to locate.
• Take a snack to have immediately after your blood draw.

AVOID

• Strenuous exercise for a minimum of 24 hours. Ideally, at least 48 hours if possible.  This includes running, cycling, or strength training. Most patients find it easiest to do a blood test the morning after a rest day. A walk or gentle exercise is ok before a blood draw.
• If you plan to check your iron levels, avoid a blood test when you are unwell or have an infection. An infection may influence your test results. Wait until you are feeling better before having your iron test.
• Stop supplements, including iron or other vitamin tablets or powders, for 24-48 hours before your blood tests.

We use a number of pathology collection centres across Australia including Clinical Laboratories, Dorevitch, and Nutripath to obtain accurate pathology results. We may also recommend functional testing such as detailed heavy metal and mineral testing and comprehensive microbiome tests during our clinical assessments.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She founded the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge, and she has two bachelor’s degrees 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.