If you're a regular cyclist, you know how important recovery is. Those who train hard also need to give their bodies the chance to recover. While many reach for protein shakes or magnesium, a natural product is increasingly coming into focus for endurance athletes: Montmorency tart cherry juice .
By Vincent Augustin 2 minutes read time
Published: December 1, 2025
This particular cherry variety originates from the USA and is especially rich in phytochemicals, including anthocyanins – natural antioxidants that are said to have an anti-inflammatory effect. But what does that really mean for you as a road cyclist?
Several studies in recent years have investigated the effects of Montmorency tart cherries on athletes. The results are promising:
🧬 Less muscle damage : A study of marathon runners showed that daily consumption of sour cherry juice for 7 days before and after the competition led to significantly less muscle soreness.
🔥 Reduced inflammatory markers : Sports-related inflammation – e.g., from hard mountain intervals or long rides – has been demonstrably reduced by taking the juice.
⏱️ Faster recovery : Studies with cyclists have shown that the time to full recovery after intense intervals was reduced when they regularly drank Montmorency juice.
💤 Better sleep : Melatonin, which occurs naturally in Montmorency cherries, can improve sleep quality – an often underestimated lever for regeneration.
Most studies used a daily dose of approximately 2 x 30 ml of concentrate , diluted with water. Alternatively, the juice is also available as direct juice (100%) – here, 250–300 ml per day is typical.
It is recommended that:
Start 5–7 days before a competition
Continue drinking for up to 3 days afterwards.
Sour cherry juice can also help reduce the risk of overtraining during training camps or tough training blocks.
Even though Montmorency cherry juice is a natural product, there are a few things you should keep in mind:
Sugar content : Even unsweetened versions contain fructose – relevant for diabetics or those following low-carb diets.
Interactions : If you are also taking anti-inflammatory drugs (e.g., ibuprofen) or blood thinners, it is advisable to consult a doctor.
Montmorency tart cherry juice isn't a miracle cure – but it is an evidence-based, natural supplement for anyone who spends a lot of time in the saddle. Those who train hard and pay attention to their recovery can make a noticeable difference with this juice.
Whether as a recovery drink after a long Sunday tour or as a daily companion during intensive training phases – the cherry has earned its place in sports nutrition.
✅ Montmorency sour cherries have anti-inflammatory and muscle-regenerating properties.
✅ Ideal for intensive training blocks or competitions
✅ Recommended dose: 2 x 30 ml concentrate or 250 ml direct juice per day
✅ Can also improve sleep
⚠️ Pay attention to the sugar content and consult your doctor if you have pre-existing medical conditions.
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