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- Montmorency Tart Cherry (Prunus cerasus, Rosaceae)
- Exercise Recovery
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Date:
07-29-2016 | HC# 121555-549
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Re: Tart Cherry Powder Reduces Muscle Soreness after Intense Exercise
Levers
K, Dalton R, Galvan E, et al. Effects of powdered Montmorency tart cherry
supplementation on an acute bout of intense lower body strength exercise in resistance
trained males. J Int Soc Sports Nutr.
November 16, 2015;12:41. doi: 10.1186/s12970-015-0102-y.
Two
previously published studies demonstrate that tart cherry (Prunus cerasus, Rosaceae) whole fruit, concentrates, and cultivar
juice blends decrease muscle damage, oxidative stress, inflammation, and muscle
pain associated with high-intensity resistance-based strength training.1,2
The purpose of this randomized, double-blind, placebo-controlled study was to
evaluate if a powdered supplement derived from tart cherry skins would behave
similarly and reduce markers of muscle damage, muscle soreness, inflammation, oxidative
stress, and strength loss during subsequent exercise performance.
A
convenience sample of healthy, resistance-trained men (n = 23; mean age, 20.9 ±
2.6 years) were recruited at Texas A&M University; College Station, Texas.
Included subjects
were in a progressive resistance training program that included regular squat
exercise for ≥ 6 months prior to study recruitment and were able to perform a
standard barbell back squat in a Smith machine rack of ≥ 1.5 times their body
weight. Excluded subjects had any metabolic disorder; were taking thyroid,
hyperlipidemic, hypoglycemic, antihypertensive, anti-inflammatory, or
androgenic medications; had a history of hypertension, hepatorenal,
musculoskeletal, autoimmune, and/or neurological disease; or were allergic to
cherries or any cherry components (e.g., polyphenols, anthocyanins, and anthocyanidins).
Following
baseline measurements, subjects were matched based on relative maximal back
squat strength, fat free mass, body weight, and age, and were randomly assigned
to receive placebo (n=12; rice [Oryza
sativa, Poaceae] flour) or 480 mg powdered tart cherry capsule (n=11; CherryPURE®
Freeze Dried Tart Cherry Powder; Shoreline Fruit, LLC; Traverse City, Michigan)
with breakfast, at 8:00 am, for 10 days. Prior testing found that 290 mg of
CherryPURE provides approximately 600 mg phenolic compounds and 40 mg
anthocyanins, which is equivalent to consuming 10.5 fluid ounces of tart cherry
juice.
The
resistance exercise challenge (10 sets × 10 reps of barbell back squat)
occurred on day 7 of supplementation, but assessments occurred at baseline, day
7, day 8, and day 9. Anthropometrics and body composition were assessed at each
visit and muscle soreness perception was assessed via pressure application on
the dominant leg quadriceps in 3 locations (the locations were marked so the
same spots could be measured at all visits). Muscle soreness and isokinetic
maximal voluntary contraction knee extension, flexion, and total work
performance were measured pre-lift, 60 min post-lift, 24 h post-lift, and 48 h
post-lift. Fasting blood was obtained at each visit for analysis of markers of
anabolic/catabolic hormones, markers of oxidative stress, and
cytokine/chemokine markers of inflammation. Subjects were instructed not to change
their diet during the study and to record all food and beverages in a daily
diary for the first 4 days.
According
to the demographics, baseline characteristics, and dietary intake, the groups
were well matched. Muscle soreness increased over time in both groups in all 3
muscle areas. There were 3 muscle areas measured and 3 time points assessed for
soreness. Only 1 muscle group at 1 time point had a significant difference
between groups; specifically, at 24 h post-lift, the vastus lateralis muscle
had significantly less soreness in the tart cherry group compared with the
placebo group (P < 0.05). Isokinetic maximal voluntary contraction knee extension,
flexion, and total work performance all increased significantly over time (P
< 0.001). Only flexion was significantly different between groups; however,
this measure was significantly different at all time points including baseline.
Therefore, it is unclear whether tart cherry's effect on work performance was
truly significantly different from placebo.
When
evaluating biomarkers for muscle catabolism, secondary muscle damage, and
physiological stress, creatinine, total bilirubin, cortisol, alanine aminotransferase,
aspartate aminotransferase, and total protein showed a significant decrease
post-lift in the tart cherry group compared with the placebo group (P < 0.05
for all). All are known to increase after strenuous activity and are markers
for secondary muscle damage/protein catabolism. There were no significant
effects on markers of inflammation/anti-inflammation and
oxidation/antioxidation in either group. For markers of immune response to
exercise, the tart cherry group had significantly higher lymphocytes and white
blood cells at 24 h and 48 h post-lift compared with placebo (P < 0.05). The
authors report some significant changes in parameters that differed from
baseline/pre-lift; however, only the parameters that were statistically
different from placebo are detailed here.
The
authors conclude that the tart cherry skin formulation was "effective in
promoting decreased perceptions of muscle soreness following intense resistance
exercise." This finding is supported by the reduced markers for muscle
catabolism and physiological stress compared with placebo. Together these show
that the tart cherry skin formulation "may have dampened the effects of
the secondary muscle damage response."
According
to the authors, this is the first study evaluating a powdered, encapsulated
form of tart cherry rather than a juice or concentrate. While it was
anticipated that the tart cherry supplement would lessen exercise-induced
oxidative stress and inflammation, there was no effect on these markers. The
authors suggest that further studies should be conducted during endurance
exercise, which produces more oxidative stress and inflammation, to better evaluate
the effect of the product on those markers. The authors' overall conclusion is
that the tart cherry formulation is effective at reducing muscle soreness, but only
1 muscle group at 1 time point had significantly decreased soreness compared
with placebo.
Acknowledged
limitations include the large number of blood draws during a short period that might
not have allowed for proper measurement of the full pharmacokinetic profile,
and differences in nutrition and hydration among subjects might have influenced
results. A further limitation of the study was the lack of subject-reported
outcome surveys to determine whether the subjects actually experienced a
clinically relevant decrease in soreness. Also, long-term effects are not
known.
The study was funded
by Anderson Global Group, LLC (Irvine, California), and Shoreline Fruit, LLC, through
an unrestricted research grant. One of the authors (Kreider) is a consultant for
Anderson Global Group.
—Heather S. Oliff,
PhD
References
1Connolly DA, McHugh
MP, Padilla-Zakour OI, Carlson L, Sayers SP. Efficacy of a tart cherry juice
blend in preventing the symptoms of muscle damage. Br J Sports Med. 2006;40(8):679-683.
2Bowtell JL, Sumners DP, Dyer A, Fox P, Mileva KN.
Montmorency cherry juice reduces muscle damage caused by intensive strength
exercise. Med Sci Sports Exerc.
2011;43(8):1544-1551.
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