How Much Tart Cherry Juice to Drink for Athletes?

December 25, 2025 •

3 min read

Multiple studies have shown that tart cherry juice significantly reduces exercise-induced muscle pain and speeds recovery in athletes. The powerful antioxidant and anti-inflammatory properties of Montmorency tart cherries have many wondering, how much tart cherry juice to drink for athletes to maximize these benefits?

Quick Summary

This article outlines the optimal dosage, timing, and form of tart cherry juice for athletes aiming to enhance recovery, reduce muscle soreness, and improve sleep quality based on scientific research.

Key Points

Dosage Varies by Goal: Aim for a lower dose (e.g., 8 oz juice or 1 oz concentrate daily) for maintenance, and a higher dose (e.g., 8-12 oz juice or 1 oz concentrate twice daily) during intense training or events.
Pre-Event Loading is Key: Studies show benefits are maximized when you consume tart cherry juice for 4-7 days before a major competition, not just after.
Use for Targeted Recovery: Reserve higher dosages for periods prioritizing recovery over adaptation, such as before and after competition, to avoid dampening the body's training response.
Optimize for Sleep: Drinking a serving in the evening, ideally 1-2 hours before bed, can utilize the natural melatonin to promote better, more restorative sleep.
Choose 100% Juice or Concentrate: Opt for pure products without added sugars. Concentrate is a more potent and cost-effective option per serving, while ready-to-drink juice offers convenience.
Beware of High Sugar Intake: Be mindful of the natural sugar content, especially when consuming juice blends. Excessive intake can impact blood sugar levels or weight management.

Optimal Tart Cherry Juice Dosages for Athletes

Research on tart cherry juice has explored various dosages, largely depending on the type of product used. The two most common forms are 100% juice and concentrate. Most studies recommend a twice-daily regimen to achieve cumulative effects.

For Intense Training and Competition

For athletes in a heavy training cycle or preparing for a major event like a marathon, a higher dosage is often studied and recommended:

Concentrate: A common and effective dosage is 30 mL (approximately 1 ounce) of Montmorency tart cherry concentrate, mixed with water or another beverage, consumed twice per day. This typically corresponds to the antioxidant equivalent of 90-180 cherries.
Ready-to-Drink Juice: For 100% juice, studies often use a dosage of 8 to 12 ounces, twice daily. For marathons and other intense efforts, some suggest increasing to 16 ounces per day.

For Everyday Maintenance

For general wellness or lighter training periods, a lower, consistent daily dose is recommended to support muscle health and sleep quality without potentially interfering with the inflammatory response needed for training adaptations.

Ready-to-Drink Juice: A single 8-ounce serving per day is often cited for regular fitness enthusiasts.
Concentrate: A single 30 mL serving can be sufficient for daily support.

Timing Your Tart Cherry Juice Intake

Timing is a critical factor for maximizing tart cherry juice's benefits, especially for event preparation and recovery.

For Event Preparation and Recovery

For optimal results surrounding a major race or competition, a “precovery” and post-event protocol is suggested:

Before the Event: Consume your chosen dosage twice daily for 4 to 7 days leading up to the competition. This allows the antioxidant compounds to build up in your system.
During and After the Event: Continue the twice-daily dosage on race day and for 2 to 4 days afterward to minimize post-run muscle pain and aid recovery.

For Daily Training

To support daily workouts and recovery, you can split your daily intake:

Post-Workout: One dose taken within 30 to 60 minutes after exercise can help kickstart the recovery process.
Before Bed: One dose taken 1 to 2 hours before sleep can leverage the natural melatonin to improve sleep quality, a key component of recovery.

Juice vs. Concentrate: Which is Right for You?

Choosing between regular juice and concentrate depends on several factors, including convenience, cost, and health goals. Below is a comparison to help you decide.


Feature	Tart Cherry Juice (Ready-to-Drink)	Tart Cherry Concentrate
Preparation	No preparation needed. Ready to drink out of the bottle.	Must be reconstituted with water or mixed into other beverages.
Potency	Lower concentration of anthocyanins per fluid ounce.	Higher concentration of antioxidants and phenolics per serving.
Convenience	Less convenient for travel due to bulkier size.	Highly convenient for travel, just requiring water to mix.
Cost	Can be more expensive per serving due to added water and packaging.	Generally more cost-effective per serving due to less volume and shipping weight.
Sugar Content	Contains naturally occurring fruit sugars; check for added sugars.	Higher concentration of natural sugars per ounce; watch serving size if monitoring intake.

Important Considerations and Potential Downsides

While tart cherry juice is a powerful and natural aid, it is not without considerations:

Monitor Sugar Intake: Tart cherry juice contains natural sugars. Athletes managing blood sugar or counting calories should be mindful of their intake and always choose products without added sugars.
Gastrointestinal Distress: Some individuals are sensitive to sorbitol, a sugar alcohol in cherries, which can cause abdominal discomfort or diarrhea, especially with excessive intake.
Adaptation vs. Recovery: During the adaptation phase of training, where muscle inflammation is a desired stimulus for growth, some experts advise against daily use. Reserve it for periods focused on rapid recovery, such as before and after competitions.
Medication Interactions: As with any supplement, consult a doctor if you take medications, particularly blood thinners or blood pressure medication, as interactions are possible.

Conclusion: A Powerful Recovery Tool

For athletes seeking a natural, evidence-backed boost to their recovery, incorporating tart cherry juice at the right dosage and timing can be highly effective. The key is strategic supplementation: use a consistent dose leading up to and following intense efforts to mitigate soreness and inflammation, while leveraging its sleep-enhancing properties to optimize rest. While not a magic bullet, its scientifically supported benefits for reducing muscle damage and supporting recovery make it a valuable addition to a well-rounded sports nutrition strategy.

For more detailed information on athletic performance and the physiological effects of tart cherry supplementation, explore studies like the meta-analysis published in the journal Nutrients.

Frequently Asked Questions

Most research suggests athletes should consume 1 ounce (30 mL) of 100% tart cherry concentrate, mixed with water, twice daily during heavy training or around competition.

The ideal timing is a split dose: one serving in the morning and another in the evening, 1-2 hours before bed. For recovery, a dose immediately after exercise can also be beneficial.

It is not recommended to drink it consistently during the muscle adaptation phase of training, as the anti-inflammatory effect might interfere with long-term gains. It is best used strategically during peak training cycles, before and after events, when recovery is the priority.

Yes, tart cherry juice is a natural source of melatonin, a hormone that regulates sleep. Drinking a serving before bed has been shown to improve sleep quality and duration for athletes.

For recovery, tart cherry juice helps reduce exercise-induced muscle soreness and inflammation. Its high antioxidant content helps combat oxidative stress and can speed up strength recovery.

Excessive intake can cause gastrointestinal issues like diarrhea and abdominal discomfort due to the sorbitol content. It can also increase sugar intake, which may be a concern for those with blood sugar issues or managing weight.

From a potency and cost perspective, concentrate is often superior, providing a higher dose of active compounds per serving. However, as long as you choose a 100% juice without added sugars, both forms offer similar benefits when dosed appropriately.