A Summary of the article on “Consumption of Cherries as a Strategy to Attenuate Exercise-Induced Muscle Damage and Inflammation in Humans”
Background
The article, “Consumption of cherries as a strategy to attenuate exercise-induced muscle damage and inflammation in humans” published in November 2015 in Nutricion Hospitalaria by authors Coelho Rabello Lima et al (2015), reviews the literature regarding the protective effects of cherries against Exercise-Induced Muscle Damage (EIMD). EIMD is defined as a multifactorial phenomenon causing skeletal muscle function loss due to mechanical and immune stressors. Crucially, this immune stress is characterized by inflammation and an increased oxidative status.
EIMD occurs in two main phases: primary damage (mechanical stress) and secondary damage (inflammatory stress). Primary damage, often caused by eccentric contractions, leads to the disruption of muscle structures and loss of Ca$^{2+}$ homeostasis. The secondary response follows immediately, where augmented Ca$^{2+}$ concentration and aerobic exercise increase the production of reactive oxygen species (ROS), aggravating damage via peroxidation of the myocyte membrane. Neutrophils and macrophages subsequently migrate to the damaged site, and the production of ROS and lysosomal proteases by neutrophils causes oxidative stress and secondary injury to both damaged and adjacent, non-damaged fibers.
Findings
Cherries (CH), particularly tart cherries, are rich in phenolic compounds, notably anthocyanins and quercetin, which serve as pigments in nature but also provide potent antioxidant and anti-inflammatory actions when consumed by humans. Research suggests that anthocyanins act as effective antioxidants by scavenging circulating ROS. They have also been shown to play a significant role in scavenging nitric oxide (NO). Furthermore, cherry anthocyanins and their aglycon, cyanidin, provide a powerful anti-inflammatory effect by inhibiting cyclooxygenase (COX) activity (specifically COX1 and COX2), which are mediators of inflammation. In non-exercise contexts, cherry consumption has been linked to decreases in inflammatory markers such as C-reactive protein (CRP) and NO.
Studies investigating EIMD consistently support the notion that tart cherry consumption attenuates EIMD symptoms after intense exercise bouts. Early findings showed that consuming tart cherry juice attenuated strength loss and delayed-onset muscle soreness (DOMS) following intensive eccentric contractions.
More detailed research confirmed that this attenuation is linked to antioxidant and anti-inflammatory protection. Runners consuming tart cherry juice before, during, and after a marathon showed significantly faster strength recovery and presented lower peak levels of inflammatory markers like CRP, IL-6, and uric acid, compared to a placebo group. The cherry group also exhibited a higher Total Antioxidant Status (TAS) and lower levels of lipid peroxidation markers (TBARS).
Even during strenuous cycling protocols that impose high metabolic challenges but low mechanical stress, the consumption of Montmorency cherry concentrate significantly reduced inflammatory markers (IL-6 and CRP) and oxidative markers (lipid peroxidation) compared to placebo. Importantly, studies indicate that cherry consumption does not only accelerate recovery when EIMD is present, but it may also prevent performance decrements and strength loss following metabolically challenging exercises.
Conclusions
In conclusion, robust evidence suggests that the daily consumption of tart cherries efficiently alleviates the inflammatory and oxidative responses associated with EIMD. While not protecting against the initial mechanical disruption, the strategy is effective for accelerating recovery from strenuous, EIMD-inducing exercise. This strategy also confers general health benefits, including protection against conditions like rheumatoid arthritis and arthritic gout. The authors note that further investigation is needed to determine the optimal dosages and consumption protocols.
References
Coelho Rabello Lima, L., Oliveira Assumpção, C., Prestes, J., & Sérgio Denadai, B. (2015). CONSUMPTION OF CHERRIES AS A STRATEGY TO ATTENUATE EXERCISE-INDUCED MUSCLE DAMAGE AND INFLAMMATION IN HUMANS. Nutrición Hospitalaria, 32(5), 1885–1893. https://doi.org/10.3305/nh.2015.32.5.9709
This post is based on Open Access research and is for informational purposes only.
