How to Release DOMS (Delayed Onset Muscle Soreness)

You workout hard, but, yet how often do plan for recovery? And it’s not just the body, it’s your mental space too. Having a recovery strategy will help prevent delayed onset muscle soreness (DOMS) as it’s easy to overtrain, which can lead to injury.

Listen to your body. You get stronger when your muscles are in a resting state. If you’re serious about your workouts/training, you must be serious about your recovery; non-negotiable : )

Tart cherry juice will help you release some stiffness, swelling and so much more from yesterday’s training.

Sweet cherries vs tart cherries

-sweet cherries darker color

-tart cherries have bright red color

Watch out for tart cherry juice that contains any sugar, unsweetened is best.

How to use tart cherry juice:


-large jug of water

-evening spritzer

-available in pill form

-look up brands that have tart cherry juice beverages (sans the sugar)


1. Lavish in Antioxidants

Tart cherries are a rock start with twenty times more vitamin A, and five times higher levels of antioxidants (in addition to fiber, manganese and copper). You can whip inflammation in the butt with anthocyanins and cyanidin are the antioxidants that support your system way better than (and safer) than aspirin. Also, the fiery flavonoid anthocyanin (responsible for blushing red color) acts as a warrior to reduce inflammation and abdominal fat. Another bonus, these antioxidants can assist with preventing eye damage for macular degeneration and glaucoma.

2. The Perfect Post Workout Recovery

This champion cherry is high in potassium (330mg per cup = 10% of your DRV), which orchestrates electrical stimulus maintaining blood pressure, hydration, muscle recovery, nerve dexterity, digestion, heart rate and PH balance, thus reducing risk of stroke, relieves hypertension, ebbs muscle cramping and develops muscle strength.

If you’re a runner, tart cherry juice can comfort pain during and after a race; in addition to less soreness, muscle damage and inflammation.

3. Sleep Better

Due to it’s considerable melatonin anti-inflammatory properties (and the compounds of tryptophan and anthocyanins), tart cherries can support those that suffer from sleeplessness and insomnia, in addition to sleep quality. Tart cherry juice appears to be more effective than Valerian and Melatonin pills, because of it’s potent levels of phytochemical (melatonin), which is crucial in regulating sleep/wake cycles. Something to consider if you are seeking to find or re-establish your personal circadian rhythm of sleep/wake cycles.

4. Combat Inflammation, Arthritis and Gout

The antioxidant powerhouse of tart cherries can help reduce blood levels of uric acid (that triggers Gout), quell (joint) pain, stiffness and inflammation from osteoarthritis.

5. Empower Your Immune System

With a superb list of antioxidants and antivirals you’re giving your system the tools (nutrients) to help fight infections take a hike.

How much tart cherry juice to take?

Try any of these options:

8oz glass tart cherry juice

2 tablespoons concentrate to 8oz water

2 tablespoons concentrate in a shot glass

Two times a day

Remember everyBODY is unique, some foods and supplements may work well for one person but not another. For example, Melatonin does NOT induce me to sleep, it actually does the opposite, it keeps me wide awake! Yet for many it can work wonders. Tart cherry juice as you can see has so many nutritional benefits, it’s worth the try. Also, if your diet is not usually clean (fresh vegetables, fruits, no processed or fried foods) than you’re working against yourself.

As with anything, to see results or benefit, it takes time, it’s not just one and done, give yourself a daily 2 week trial period (or longer) of tart cherry juice to see how your body responds. Let me know, I’d love to hear about it!

I hope you found this article care helpful, I’d love for you to share with others.

Sending Metta!

xo Janel

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