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Trendy Nutrients A-Z

Reduce muscle soreness with montmorency cherry


Montmorency tart cherry could help boost sports performance by reducing muscle soreness. Healthista’s Nutritional Director Rick Hay explains its benefits, in our Trendy Nutrients A – Z series

Tart cherry powder, or montmorency cherry powder is rich in flavanoids, which have antioxidant effects,’ says Healthista’s Nutritional Director Rick Hay. ‘It also contains anthocyanins, which have anti-inflammatory properties.’

‘It is popular in the sports world because it helps reduce pain and inflammation. Therefore, taking montmorency cherry powder is particularly effective after exercise to promote recovery.’

One study conducted by Oregon Health & Science University, Portland, found that drinking tart cherry juice for seven days before and during a long distance running event could minimise post-run muscle pain.

One group of long distance runners was given tart cherry juice, while the other was given a placebo. The results showed that the runners who drank cherry juice experienced three times less pain during and after the race, compared to those in the placebo group.

‘Montmorency cherry can also help promote relaxation and sleep. Some research has indicated that it increases melatonin production, which will help you sleep better.’

Looking for a nutrient powder that contains montmorency cherry? Try a scoop of the Healthista ‘Glow Food’ nutrient powder daily in a little water or juice, before and during exercise.

Montmorency cherry comes in powder or juice form. Add it to your smoothie, juice and shakes.


Rick Hay is an Anti-Ageing and Fitness Nutritionist with many years clinical experience in nutrition, naturopathy, botanical medicine and iridology. He specializes in obesity treatment and weight management. He writes a regular Natural Health and Fitness Blog for Healthista. Find out more at Follow Rick on Twitter @rickhayuk


rick hay anti ageing fitness plan

Rick Hays book the Anti Ageing Food and Fitness Plan is available to buy on Amazon. 


More from Rick Hay:

Anti Ageing Fitness Plan: Week 6

5 foods to keep your body young

10 rules of weight loss

5 foods to eat when you’re frantic

10 pre-exercise snacks that WON’T ruin your diet

FOOD is seven a day the new five a day?

HOW TO Choose a protein powder

What to eat if you exercise

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