Weightlifting

How Can Fruit Help with Weightlifting?

  1. Alleviates Aches/Pains/Soreness
  2. Boost Exercise Performance
  3. Improve Exercise Recovery
Barbell deadlift

When it comes to weightlifting, there can be a lot of challenges. From impact on joints to wear and tear on muscles and tendons, even just to the increased stress put on your body during recovery, finding ways to alleviate the aches and pains can help in your efforts to achieve your goals in weightlifting.

 

A review of 25 studies found that “[tart cherry] supplementation and [pomegranate] supplementation are effective nutrients to promote recovery” (Ortega et al. 109) after exercise induced muscle damage.

 

An article in the popular Women’s Health summarizes “Tart cherry juice has been shown to boost exercise performance and post-workout recovery” (Miller). One of the most important keys to progress in weightlifting is consistency in working out. This enhanced workout recovery can be a game-changer for progress.

 

In studying athletes who consumed tart cherries specifically after weight training, muscle recovery improved “after intensive exercise perhaps owing to the attenuation of the oxidative damage induced by the damaging exercise” (Bowtell et al.)

Sources:

Bowtell, Joanna L., et al. “Montmorency cherry juice reduces muscle damage caused by intensive strength exercise.” National Library of Medicine, vol. 43, no. 8, 2011, pp. 1544-1551. Pub Med, https://pubmed.ncbi.nlm.nih.gov/21233776/. Accessed 16 January 2023.

Miller, Korin. “8 Health Benefits Of Cherries, According To Nutritionists.” Women’s Health, 25 March 2020, https://www.womenshealthmag.com/food/a31708788/benefits-of-cherries/. Accessed 16 January 2023.

Ortega, Daniel Rojana, et al. “Tart cherry and pomegranate supplementationsenhance recovery from exercise-induced muscle damage:a systematic review.” Biology of Sport, vol. 38, no. 1, 2021, pp. 97-111. Termedia, https://www.termedia.pl/Tart-cherry-and-pomegranate-supplementations-enhance-recovery-from-exercise-induced-muscle-damage-a-systematic-review,78,41224,1,1.html. Accessed 16 January 2023.