Written by Tatjana Djakovic, Staff Writer. In relay teams, runners who ran 22.5 to 31.4 km and took 10.5 oz tart cherry juice reduced pain after the race by 29% compared to a control group.
Long distance running can cause muscle damage resulting in inflammation and lower performance. Muscle damage is thought to occur through a disruption of muscle fibers which triggers an inflammatory response. Chemicals naturally produced in the body at time of injury known as leukotrienes are released in the blood stream. They increase the permeability of blood vessels allowing white blood cells to move to injury site, which results in the production of harmful free radicals as a byproduct (1). Endurance athletes use NSAIDs (non-steroidal anti inflammatory drugs) during competition to prevent or reduce pain, but these drugs pose risks of gastrointestinal bleeding, renal and cardiovascular related events. (2)
Tart cherries are considered to have a protective effect in reducing muscle damage and pain due to their high levels of antioxidant and anti-inflammatory properties. (3)
The purpose of this recent randomized, double-blind, placebo study is to assess the effects of tart cherry juice as compared to a placebo drink on post run pain among 54 runners (36 male, and 18 female) in a long distance relay race. The race covered two mountain ranges and involved a relay team of 12 runners, individually covering 22.5 to 31.4 km, providing plenty of chance of muscle damage. One 10.5 oz bottle of the juice provided at least 600mg phenolic compounds, (an equivalent of 45-50 cherries) which are thought to reduce free radical damage. The participants were given 16-355ml (12.5 oz.) bottles of the drink (cherry juice or placebo) and were instructed to consume two bottles daily prior to the race (14 bottles over 7 days) and two bottles during the race.
The pain intensity was analyzed using a Visual Analog Scale (VAS) from 0 (indicating no pain) to 100 (indicating “most severe pain”). In the group that took the cherry drink, at the start of the race the pain score was 10.6 and after the race it was 22.6, which is an increase of 53% in pain. In the placebo group, the pain score at the beginning of the race was 8.0 and at the end of the race it was 45.3, which is an increase in 82% (p<0.001). In addition, the participants in the cherry juice group reported higher willingness to continue using the drink again (p<0.001) for pain management.
The results suggest that tart cherry juice can be used to ease the symptoms of pain and inflammation due to strenuous activity.
Source: Kuehl, Kerry S., et al. “Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial.” Journal of the International Society of Sports Nutrition 7.1 (2010): 17.
© 2010 Kuehl et al; licensee BioMed Central Ltd. Creative Commons Attribution License (http://creativecommons.org/licenses/by/2.0)
Posted January 28, 2013.
References:
- Papassotiriou I, Alexiou VG, Tsironi M, Skenderi K, Spanos A, Falagas ME: Severe aseptic inflammation caused by long distance running (246km) does not increase procalcitonin. Eur J Clin Invest 2008, 38:276-279.
- Howatson G, van Someren KA: The prevention and treatment of exercise-induced muscle damage. Sports Med 2008, 38:483-503.
- Seeram NP, Bourquin LD, Nair MG: Degradation products of cyaniding glycosides from tart cherries and their bioactivities. J Agric Food Chem 2001, 49:4924-4929.
- Kuehl, Kerry S., et al. “Research article Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial.” (2010).
