Gao & Chilibeck 2020, Tart cherry concentrate and endurance exercise performance meta-analysis

Gao R, Chilibeck PD. “Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis.” Journal of the American College of Nutrition 2020;39(7):657-664. DOI: 10.1080/07315724.2020.1713246.

Meta-analysis of 10 studies (127 men, 20 women; aged 18–35, mostly endurance-trained cyclists, runners and triathletes) on Montmorency tart cherry concentrate and endurance performance. Taken as juice or powder over about seven days up to 1.5 hours before exercise, tart cherry produced a small but significant improvement in endurance performance, which the authors attribute to anthocyanins’ antioxidant and anti-inflammatory action and to improved nitric-oxide-mediated blood flow and muscle oxygenation. The trials are small, the female sample smaller still, and the same antioxidant action underlies the concern that high-dose polyphenol supplements can blunt training adaptation. Moderate.