The ‘cherry on top’ of your workout

Aches and pains are a common occurrence the morning after a long run, heavy-weight training session or even just a brisk uphill walk. Delayed onset muscle soreness, or DOMS for short, can have us limping up the stairs for days after physical activity that stresses the muscle tissue beyond what it is accustomed to. A professor of sports medicine explains DOMS as 'small microscopic tears that occur in the muscle which, combined with inflammation, cause us pain after exercise'.

WHAT CAN WE LEARN FROM OLYMPIC ATHLETES?

So, how Olympic athletes push through their intense training with no time to rest? While anti-inflammatories such as ibuprofen can help, they can have problematic side effects when used long term on gastrointestinal, renal and cardiovascular functions. Many sports scientists have been exploring the use of functional foods to improve performance and recovery, and reduce those aches and pains. Some of these studies have shown incredibly promising results. Enter the Montmorency cherry.

WHAT DOES THE RESEARCH SAY?

Countless studies have demonstrated the astounding effects of these humble cherries. A meta-analysis of 14 published studies, analysing data of over 300 participants, found that athletes supplementing with Montmorency cherry before and after exercise showed significant improvements in reduced muscle soreness, inflammation and blood pressure, as well as enhanced performance and recovery (1). Based on this research, sports nutritionists working with Team GB Olympians now incorporate Montmorency cherries into their daily training programmes (2).

NO ORDINARY CHERRY

So what about these cherries makes them such a valuable workout partner? Montmorency cherries contain compounds called flavonoids and anthocyanins which work to combat inflammation and oxidative stress, as well as muscle pain and other acute symptoms of muscle damage after exercise. They also have the powerful secondary benefit of raising melatonin, the hormone responsible for letting us drift into long, restful sleep, which we know is vital for recovery.

As you’ve probably gathered, this sour variety differs from those which you’d typically find on your supermarket shelf. But you can find them freeze-dried in their whole, natural form in our protein blend, Recover.

INDI'S RECOVERY BLEND

Our protein powder, Recover, contains 20g per serving of high-quality protein from yellow peas and chickpeas, carefully combined with antioxidants such as Montmorency cherry, Green Tea Catechin Extract, Coconut Water Powder and Pomegranate. Indi Recover was created to help grow muscle, speed up muscle recovery, reduce muscle soreness, counter inflammation, provide a natural electrolyte source and boost fat metabolism.