![]() This is because the caffeine found in coffee blocks receptors for adenosine. Sipping on coffee pre- or post-exercise may help reduce DOMS. As a result, it remains a healthy choice for exercise enthusiasts, regardless of its potential benefits for muscle soreness. Nonetheless, watermelon contains important nutrients that promote exercise performance and recovery, including carbs, amino acids, and antioxidants. Still, because most available studies on watermelon juice’s effect on EIMD and DOMS have used enriched watermelon juice, it’s unclear whether natural watermelon juice would be as effective ( 10, 11). This could be why some studies show that watermelon juice might reduce muscle soreness and muscle damage post-exercise ( 7, 10).įor example, a small 2013 study including 7 athletes found that drinking 16.9 ounces (500 mL) of either natural watermelon juice or watermelon juice enriched with L-citrulline reduced muscle soreness 24 hours after exercise to a greater extent than a placebo ( 7). NO enhances blood circulation to muscles and improves cellular energy ( 7, 8, 9). Besides being a building block for proteins, this amino acid may have antioxidant effects and increase the production of nitric oxide (NO). Watermelon is rich in the amino acid L-citrulline. What’s more, eating watermelon or sipping on watermelon juice could be a good way to promote muscle recovery after exercise. Watermelon is sweet, hydrating, and loaded with nutrients. Still, note that tart cherry juice is likely most effective when you start supplementing several days before you exercise and continue for days after, using it for a total of 8–10 days ( 2). Results from many other studies similarly suggest that drinking tart cherry juice or taking tart cherry supplements or extracts aids muscle recovery and improves DOMS ( 4, 5, 6). One 2021 review of 25 studies, 15 of which focused on tart cherry juice, found that drinking tart cherry juice accelerated muscle recovery, reduced DOMS, and lowered markers of inflammation after exercise ( 2). They have powerful anti-inflammatory and antioxidant properties, and as such, they may reduce perceived soreness and exercise-induced muscle damage (EIMD) ( 3). Tart cherry juice is high in plant compounds called anthocyanins. Fortunately, antioxidant-rich foods and beverages may reduce these side effects and facilitate recovery ( 2). In addition to DOMS, exercise increases oxidative stress, cellular damage, and inflammation. It causes symptoms like the painful restriction of movement, swelling, and stiffness ( 1). Studies show that tart cherry juice and tart cherry juice extract might facilitate muscle recovery and mitigate delayed-onset muscle soreness (DOMS).ĭOMS is a type of muscle injury that results from unfamiliar or intense exercise. Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly.Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. Oh hi! You look like someone who loves free workouts, discounts for cult-fave wellness brands, and exclusive Well+Good content. But if you're looking for a drink with extra heart-health benefits, it can't hurt to sip on tart cherry juice every now and then. There are so many healthy drinks to keep track of, from turmeric-spiked apple smoothies to OG lemon waters and green juices. Just heat some on the stovetop until it reaches a boil, then reduce the heat and simmer, stirring occasionally, until the liquid thickens and evaporates. ![]() “You can also reduce the juice to a syrup to add to pancakes and in dressings,” Jones says, as another way to integrate it into your meals, too. ![]() “Mixing tart cherry juice as your liquid into a smoothie is a great way to balance the sugar with fat, fiber, and protein from other ingredients,” Jones says.įor athletes, it can be a great post-workout mixer for a favorite protein powder, as it provides the necessary carbohydrates and fluid for recovery, along with the potent antioxidants. ![]() There are several ways to enjoy tart cherry juice at home besides, you know, just pouring yourself a glass.
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