What helps against sore muscles: 5 reasons for Montmorency sour cherries

Do you suffer from muscle soreness or sleep disturbances after a workout? Intense training is important for improving your fitness, but sometimes it can have undesirable consequences. When you're experiencing muscle soreness, exhaustion, or sleep disturbances, proper recovery is especially important so that you're fully fit for your next workout. The key question then is: What helps with muscle soreness and how can you achieve rapid recovery after exercise? Montmorency tart cherries could be a simple and effective solution. In this article, you'll learn five reasons why these cherries can be an interesting addition to your post-workout nutrition plan.

Montmorency tart cherries have enjoyed increasing popularity in recent years among ambitious athletes seeking rapid recovery after intense training sessions. The Montmorency variety stands out as it provides a variety of important nutrients that benefit the body after intense exercise while also supporting overall health.

Montmorency sour cherries are rich in:

• Vitamins A, B and C
• Minerals and trace elements such as potassium, phosphorus, calcium, iron and zinc (1)
• Polyphenols, especially anthocyanins (2)

The Montmorency sour cherry is one of the most researched cherry varieties, especially with regard to its effects on health, athletic performance, and post-exercise recovery—and for good reason. With an average of 4.07 mg of polyphenols per gram, it is one of the most polyphenol-rich varieties of all (3).

Polyphenols are secondary plant substances that plants produce to protect themselves from external influences such as UV rays, pests and diseases or to attract beneficial insects (4).

Montmorency tart cherries contain large amounts of flavonoids and anthocyanins. In the human body, these natural substances help inhibit pro-inflammatory enzymes. This can reduce the formation of harmful oxygen and nitrogen compounds that occur after intense physical exercise. This can reduce inflammatory reactions in muscle tissue and prevent muscle soreness (5).

After intense training sessions, the body's recovery is a crucial step to avoid overload and injury, as well as to increase long-term performance. Montmorency tart cherries have been the focus of numerous studies examining their effects on inflammatory processes in the body, particularly in relation to recovery after exercise and the prevention of muscle soreness. ( 5 ) .

During intense training, muscles are subjected to considerable stress. This can lead to small tears in the muscle fibers – a completely normal process that is part of the body's adaptation and strengthening. However, these micro-damages can also trigger inflammatory reactions.

Certain signaling pathways in the body are involved, such as the NF-κB and MAPK pathways. They influence the severity of the inflammation and which messenger substances are released. When this process is triggered, the body produces pro-inflammatory substances such as IL-6 or TNF-α, which can further exacerbate muscle soreness (6).

Sleep is an important component of physical recovery , especially after intense training sessions. During sleep, the body has the opportunity to recover, repair muscles, and provide energy for the next day. Restful sleep is therefore essential to promote optimal recovery.

In addition to numerous polyphenols, tart cherries also contain melatonin and tryptophan – two important substances involved in sleep regulation. The Montmorency tart cherry, in particular, stands out because it contains particularly high levels of melatonin compared to other varieties (8).

Melatonin is a hormone produced naturally in the body that is also found in certain foods such as tart cherries. Tryptophan is an amino acid that plays a key role in the production of serotonin, another hormone that, along with melatonin, regulates the sleep-wake cycle.

A study examining the influence of tart cherries on sleep quality in female competitive athletes found that this fruit may have a positive effect on sleep duration and quality. Factors such as total sleep duration, wake time after falling asleep, and activity index were taken into account (9).

Especially after intense training sessions, when the body needs recovery and nutrients, it's crucial to use products that are both effective and practical. Athletes place great value on quality and easy integration into everyday life. The best way to benefit from Montmorency tart cherries is through dietary supplements.

The research on this topic is not yet conclusive, as different research results offer different recommendations. Furthermore, the best time to take the pill can vary from person to person, so it's worth experimenting to find out which method works best for you.

According to a study by McHugh et al., the best recovery results are seen when tart cherry juice is consumed several days before exercise (10). Other researchers, however, emphasize that the effect is greatest when tart cherry juice is consumed promptly, directly on the day of exercise (7).

In competitive sports, it's not just how hard you train that counts, but also how well you recover from it. The Montmorency tart cherry has long been more than an insider tip for many professionals. From swimming star Ryan Murphy to the US women's soccer team, they all rely on the power of this special fruit to specifically support their recovery and maintain their performance naturally.

In Germany, too, the Montmorency sour cherry is inspiring more and more athletes – and we are proud to be part of this movement. Together with top triathlete and physician Leonie Konczalla, we are focusing on natural methods of recovery.

She is one of the top athletes in some of the world's toughest triathlon races and has already reached the podium in numerous international competitions. Her experience in elite sport and her medical expertise make her a special voice for recovery, health, and performance.

We are delighted to be able to accompany them on a very special journey: on their way to the legendary 2025 Ironman World Championships in Kona, Hawaii.

Leonie takes Cherry PLUS sour cherry juice concentrate every evening after her last workout or before bedtime. This means she experiences fewer problems with typical symptoms of muscle fatigue the following day, such as stiffness, increased muscle tone, or mild pain.

The Montmorency sour cherry has long been a key ingredient in the Intermarché Wanty cycling club's recipe for success. The team regularly competes at the start of the world's biggest races – from various championships to the Tour de France. Their successes speak for themselves: countless podium finishes, significant victories, and impressive performances at the international level.

Montmorency tart cherries offer a natural way to support post-workout recovery. Their valuable compounds may help relieve stress after intense exercise and promote overall well-being. It's not without reason that top athletes rely on these cherries to support their recovery. Whether as juice concentrate or capsules, their versatile use makes them easy to integrate into your daily routine.

References for further reading:

1. Müller S. Cherries - Sweet, delicious, and healthy. Center for Health 2024 [As of June 25, 2024]. Available at: https://www.zentrum-der-gesundheit.de/ernaehrung/lebensmittel/obst-fruechte/kirschen.
2. Blando F, Oomah BD. Sweet and sour cherries: Origin, distribution, nutritional composition and health benefits. Trends in Food Science & Technology 2019; 86:517–29.
3. Chaovanalikit A, Wrolstad RE. Total Anthocyanins and Total Phenolics of Fresh and Processed Cherries and Their Antioxidant Properties. J Food Sci 2004; 69(1).
4. Fraga CG, Croft KD, Kennedy DO, Tomás-Barberán FA. The effects of polyphenols and other bioactives on human health. Food Function 2019; 10(2):514–28.
5. Hill JA, Keane KM, Quinlan R, Howatson G. Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab 2021; 31(2):154–67.
6. Mansoori S, Dini A, Chai SC. Effects of tart cherry and its metabolites on aging and inflammatory conditions: Efficacy and possible mechanisms. Aging Res Rev 2021; 66:101254.
7. Gao R, Chilibeck PD. Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. Journal of the American College of Nutrition 2020; 39(7):657–64.
8. Burkhardt S, Tan DX, Manchester LC, Hardeland R, Reiter RJ. Detection and Quantification of the Antioxidant Melatonin in Montmorency and Balaton Tart Cherries (Prunus cerasus). Journal of Agricultural and Food Chemistry 2001; 49(10):4898–902.
9. Chung J, Choi M, Lee K. Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial. Int J Environ Res Public Health 2022; 19(16).
10. McHugh MP. “Precovery” versus recovery: Understanding the role of cherry juice in exercise recovery. Scandinavian Med Sci Sports 2022; 32(6):940–50.

Note: The effects described in this article are based on scientific evidence and individual experience. Results may vary from person to person and are not guaranteed. This article does not replace medical advice.