What’s in sour cherry juice?

The benefits of cherry juice come mainly from Montmorency tart cherries, a variety with unusually high levels of polyphenols, particularly a group called anthocyanins. These compounds are responsible for the deep red colour of the juice and are known for their antioxidant and anti-inflammatory effects.

This matters because after intense exercise, especially multi-hour efforts like mountain stages, muscle fibres experience micro-damage. The body responds with inflammation and oxidative stress, both part of normal recovery. But when performance is needed again the next day, riders can’t afford to wait. That’s where tart cherry juice comes in. It helps accelerate the recovery process.

How it helps recovery and performance

Several studies have shown that sour cherry juice can:

Reduce muscle soreness after strenuous exercise
Lower markers of inflammation and oxidative stress
Improve muscle function recovery
Enhance performance the following day

For endurance athletes, this is a valuable set of benefits. Recovery isn’t just about comfort, it directly affects how well a rider performs tomorrow. By lowering systemic inflammation and supporting tissue repair, cherry juice can reduce the feeling of “heavy legs” that often follows back-to-back racing.

There’s also a secondary benefit. Cherry juice contains a natural source of melatonin, a hormone that supports sleep quality. Sleep is critical for full-body recovery, hormone regulation, and even glycogen replenishment.

And if that wasn’t perfect enough, cherry juice also contains a modest dose of carbs, which further supports glycogen resynthesis after hard efforts. So, it positively impacts three areas when it comes to recovery: muscles, glycogen stores, and sleep.

And cherry juice isn’t only effective theoretically. In a 2014 study by Bell et al., trained cyclists who consumed cherry concentrate for 7 days before and 2 days after a high-intensity cycling challenge recovered significantly faster than those on a placebo. Inflammatory markers such as C-reactive protein were also lower.

A smart tool but not for every day

All of these amazing recovery benefits come at a cost. The body’s response to muscle damage, inflammation, is a necessary part of how fitness adaptations happen. Blunting that response too often may reduce the training effect. This is why it’s not recommended to use cherry juice all-year round. In the early parts of the season when improving fitness is the main goal, avoid regular use of cherry juice. Save it for racing season, especially if you have back-to-back events or stage races lined up.

Should you try cherry juice?

It’s clear why the pros at the Tour use it. Unfortunately, research shows that the effects seem to be much less noticeable in regular people. But at the same time, there are virtually no down sides, so feel free to experiment. If you’re a well-trained cyclist with a VO2max over 59 ml/kg/min, there’s a good chance you may notice the effects.

How to use it

To get the full benefit, take 1 dose immediately after training or racing. Optionally, take a second dose 1 hour before bed to support sleep. For best results, begin 4–7 days before a key event and continue daily, as long as your key racing phase ends.

Look for products that use concentrated tart cherry extract, the pros use brands like Amacx or Enervit, and make sure the total daily intake provides a meaningful dose of polyphenols.