Tart cherry concentrate has been thoroughly researched for its positive effects on muscle function, especially within the realm of endurance sports due to its impact on oxidative stress and inflammation, as well as muscle soreness. However, concerns tend to arise surrounding whether the efficacy translates to multiple kinds of delivery formats.
 
In a new meta-analysis, published in the Journal of the American College of Nutrition, researchers found that tart cherry juice was equally efficacious in improving endurance exercise performance, regardless of whether it was taken in a liquid or a powdered form, indicating that this nutritional ingredient is versatile in the types of delivery formats in which it could be available.
 
In the meta-analysis, researchers included results from ten different studies evaluating the efficacy of tart cherry juice in improving endurance-based exercise performance parameters, such as oxidative stress, inflammation, muscle damage, actual exercise performance, and more.
 
In the results which spanned 127 male and 20 female participants, the authors concluded from the pooled results that tart cherry concentrate, in either a juice or powdered form, could significantly improve exercise performance when ingested for 7 days prior, but also up to 1.5 hours prior exercise.

The authors noted that there were no significant differences in the types of tart cherry concentrates consumed, in terms of whether they were ingested in a liquid or powdered form. 
 
“Tart cherry concentrate has a significant benefit for endurance exercise performance,” the authors of the study concluded. “Tart cherry concentrate may enhance endurance exercise performance via its low glycemic index, anti-inflammatory and anti-oxidative capacity, and blood flow enhancing effects.”