How does a Pro recover? 

The secret of tart cherry.

by Simone Bisello

Many of you have asked: “What’s that dark drink UAE Team Emirates and Lidl-Trek pros take at the end of each stage?”
It’s no longer a “secret”: for some time now, with the support of team nutritionists, we’ve been testing the effects of a beverage made from a specific variety of sour cherry extract (known as “tart cherry” in English).
What makes it so special? Let’s find out why it’s becoming increasingly popular among the pros… not just for recovery, but also as a support to overall performance.

Every athlete knows how crucial recovery is for maintaining peak performance. Very often, it’s recovery that makes the difference between an athlete who consistently performs at their best and one who struggles with results.
Between high-intensity training sessions and competitions, the body needs to recover quickly and effectively. But what does "recovery" really mean?

Recovery as a core part of performance

Training — especially intense training — puts the body under stress, triggering physiological changes that stimulate adaptation. For these adaptations to be effective, the stress must be properly managed.
That’s why proper recovery is an essential part of the performance process. It’s recovery that allows the body to improve in the long term

Traditional recovery focuses on two main components: carbohydrates and proteins. After training, the body needs to replenish its glycogen stores — carbohydrates stored in the muscles and liver that are depleted during physical activity. That’s why it’s crucial to consume fast-absorbing carbs within the first 30 minutes post-exercise: professional athletes typically take in 1–1.2 g of net carbs per kg of body weight in their recovery drink right after a workout or race. For athletes weighing between 65 and 70 kg, that’s about 70–75 g of carbohydrates, usually in the form of maltodextrins.
At the same time, it’s important to consume 20–30 g of high biological value protein to support muscle tissue repair.

But recovery also involves another essential physiological process that goes beyond glycogen replenishment and muscle repair. It also includes:

• Inflammation modulation
• Protection from oxidative stress

When well-managed, inflammation is necessary for supercompensation — the process that allows us to adapt to future training and improve over time. However, excessive inflammation can slow down recovery. That’s why it’s essential to modulate it through a targeted diet and specific antioxidant compounds. This also helps counteract oxidative stress caused by free radicals produced during intense exercise, which can increase the risk of injury

Tart Cherry Extract: a new ally against oxidative stress

 

The extract from a particular variety of sour cherries (Vistula variety) is a natural concentrate rich in polyphenols, especially anthocyanins, which play a key role in defending the body against oxidative stress. During intense or prolonged activities — such as cycling, running, and triathlon — the body generates reactive molecules (ROS and RNS: reactive oxygen and nitrogen species).
These unstable molecules try to balance themselves by reacting with other substances in the body — like muscle cells and tissues — which can impair recovery and increase fatigue. Thanks to its high concentration of anthocyanins, tart cherry extract helps counteract the negative effects of these molecules, protecting muscle tissue from oxidative damage and supporting recovery processes.

We thoroughly tested these benefits throughout the past racing season, alongside champions like Tadej Pogačar, and the new product proved to be a must-have at the end of every stage and race.

How to use tart cherry extract effectively?

This valuable ingredient can be used in different ways, depending on specific goals:

• Post-intense effort recovery: It’s recommended to take it immediately after long or intense workouts or competitions, when the goal is to recover quickly and be ready for more training in the following days.
  Thanks to its antioxidant properties, it helps reduce muscle soreness and restore inflammation levels to physiological parameters, supporting effective recovery.
  For particularly intense efforts, it's ideal to continue supplementation for a few days, even when not training — in this case, it’s best taken before bedtime.
• Chronic supplementation for performance: Start taking it 5–7 days before a major race or key event to help the body prepare for upcoming stress.
  In this case, it’s recommended to take it about 90 minutes before training to optimize its effects.

Conclusion

Tart cherry extract is quickly earning its reputation as an essential ally for athletes of all disciplines, thanks to its powerful properties.
It’s important to note that it does not replace other essential recovery supplements like proteins, amino acids, and carbohydrates. Instead, it complements them, offering a more complete and targeted recovery solution.

Whether it’s a key race, an intense training block, or a high-load period, supplementation with this new ally is proving to be a valuable tool to optimize recovery time and reduce muscle fatigue.
It’s the new “secret” of the pros, for top performance — in races and intense training.

 

 

References

-    Howatson, G., et al. (2010). "The Effect of Tart Cherry Juice on Muscle Function and Recovery Following Intensive Exercise." Scandinavian Journal of Medicine & Science in Sports, 20(6), 719–724.
-    Pigeon, W. R., et al. (2012). "Tart Cherry Juice Reduces Insomnia and Increases Melatonin Levels in Older Adults with Insomnia." Journal of Medicinal Food, 15(9), 839-846.
-    Zhao, X., et al. (2013). "Effects of Tart Cherry Juice on Sleep in Older Adults." Journal of Nutrition Health & Aging, 17(3), 216-220.
-    McHugh, M. P., & Thornton, M. K. (2015). "Recovery Strategies for Athletes: The Role of Tart Cherry in Reducing Muscle Damage and Inflammation." Journal of Sports Science & Medicine, 14(2), 97-104.
-    Levers, K., et al. (2017). "Effects of Tart Cherry Juice on Muscle Soreness and Recovery Following Exercise." European Journal of Applied Physiology, 117(9), 1811-1819.
-    Cunningham, A. L., et al. (2021). "Tart Cherry Juice Supplementation: A Systematic Review of the Effects on Performance, Inflammation, and Recovery in Athletes." Sports Medicine, 51(4), 715-732.
-    Stevenson, E. J., et al. (2017). "The Role of Tart Cherry Juice in Enhancing Performance and Recovery in Athletes: A Review." Sports Nutrition Review Journal, 14(4), 213-218.

 

DISCLAIMER: The information provided is for educational purposes only and does not replace professional medical advice. These guidelines are intended for healthy individuals. Any nutritional plan or physical activity program should be approved and supervised by a qualified healthcare provider in accordance with local regulations. Enervit S.p.A. assumes no responsibility; please consult your specialist before beginning any new regimen.