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Tart Cherry

Polyphenol-rich cherry concentrate that can ease soreness and aid sleep — useful around hard blocks and events.

EVIDENCE
Moderate
TYPICAL DOSE
Equivalent to ~250–300 ml concentrate (split) for several days around the hard bout
TIMING
Twice daily in the days surrounding intense exercise or an event.
WHAT IT IS

Concentrated Montmorency tart cherry, rich in anthocyanins with anti-inflammatory and antioxidant properties, plus a little natural melatonin.

WHY (OR WHY NOT)

Reasonable evidence for reduced muscle soreness and faster recovery after hard or unfamiliar exercise, and some benefit for sleep. Most valuable around competitions or heavy training, less so day to day.

CAUTIONS
  • !Blunting inflammation constantly may slightly dampen training adaptations — use it tactically, not year-round.
  • !It's sugary in juice form; factor the calories.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

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