Friday, October 5, 2012

Cherry Bomb by Jerry Brainum

This fruit’s antioxidant power is explosive

     Tart cherries contain several antioxidant and anti-inflammatory nutrients that may benefit exercise recovery. A study presented at the 2006 American College of Sports Medicine meeting looked at the effects of a commercial tart cherry sports drink on exercise-induced muscle damage.
      Fourteen male college students drank either 16 ounces of cherry juice or a placebo twice daily for eight consecutive days. On the fourth day the subjects did a bout of eccentric, or negative, biceps curls, which produce the most extensive muscle damage. Levels of muscle strength, pain and tenderness were recorded before and four days after the exercise session. The subjects did the same exercise regimen two weeks later, with one group drinking cherry juice and the other a placebo.
     The cherry juice group lost less strength than the placebo group. The strength loss after four days averaged 24 percent with the placebo but only 5 percent with the cherry juice. The authors contend that’s because cherry juice is a potent source of numerous antioxidants and anti-inflammatory nutrients that aid muscle recovery following intense exercise.
Cote, K., et al. (2006). The efficacy of cherry juice supplementation in preventing the symptoms of exercise-induced muscle damage. Med Sci Sports Exerc. 38:S404.

 ©,2012, Jerry Brainum.Any reprinting in any type of media, including electronic and foreign is expressly prohibited.

Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at


The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.


See Jerry's book at


Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at