Big effect
Tart cherry juice helped athletes regain muscle strength after exercise — the effect size grew larger each measurement day, reaching ES 4.82 at 96 hours — but the underlying studies varied wildly, making the evidence low-to-moderate certainty.
This is the first systematic review to gather the data on tart cherry and muscle recovery, and the numbers look impressive, but because the individual trials disagreed strongly and the certainty is low, it's too early to take this as settled — think of it as a promising signal, not a guarantee.
This systematic review and meta-analysis found that tart cherry juice significantly improved the recovery of maximal voluntary contraction — a measure of voluntary muscle strength — after exercise-induced muscle damage in trained athletes. The benefit actually increased over time, from a moderate effect at 24 hours up to a very large effect at 96 hours post-exercise. However, the authors caution that the evidence is of low-to-moderate certainty with substantial disagreement between the studies, so these results should be interpreted carefully.
Where this fits in the evidence
This is among the first studies we've indexed on tart cherry for Improved Muscle Strength — treat it as an early signal until more research accumulates.
The study
- Systematic Review
- 2026-04-07
- Sports medicine - open
This is a plain-language summary of a research finding, not medical advice. Pillser surfaces research signals to help you decide what's worth investigating — always consult a qualified professional before changing what you take.