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 certainly knows what it’s like to face challenges when pursuing a dream.
Kate faced many challenges and obstacles during her eight year journey from fun runner to Commonwealth and Olympic marathoner (2006, Commonwealth Games and 2008 Beijing Olympics). She obtained her personal best time of 2:28 for the marathon in Nagano, Japan at 35 years of age.
Kate believes there isn’t just one way to better health and performance. Her mission is to educate female athletes on how to make the most out of being a female athlete through a holistic and balanced approach.
On the back of her deep desire to help other athletes overcome many of the same health issues she now dedicates her time to improving female athletic performance and health.
Kate has completed three university degrees including a Masters and a Bachelor of Health Science (Naturopathic medicine). She has also undertaken additional training in thyroid health, sports nutrition, digestive health and female athlete hormones…. just in case you are wondering.
She coaches, mentors and facilitates training camps for aspiring runners including some of Australia’s best distance athletes.
Kate is also a celebrant supporting families through holding meaningful ceremonies for loved ones. She has a special interest in baby/ infant naming days and memorial services for infants, babies, stillborn babies and loss through miscarriages.
As an athlete, coach and business owner she understands what it can be like to juggle many priorities. She is described by her patients as compassionate, warm, grounded, realistic, practical, and knowledgeable.
