Cherry Juice: A Natural Recovery Tool in Pro Cycling
In the world’s toughest endurance race, the Tour de France, recovery is just as critical as performance. That is why many professional cycling teams have turned to tart cherry juice as a staple recovery drink after each stage. Montmorency tart cherries, in particular, are rich in natural compounds that reduce inflammation, accelerate muscle recovery, replenish glycogen stores, and improve sleep quality. These benefits have led to the widespread adoption of cherry juice among Tour teams seeking to stay fresh across three demanding weeks of racing.
The Science Behind Cherry Juice and Inflammation
Tart cherries are high in anthocyanins, a group of powerful antioxidants that give the fruit its deep red color. These compounds help reduce oxidative stress and muscle inflammation following strenuous exercise. A 2020 meta-analysis by Bell et al., published in the Journal of the American College of Nutrition, concluded that tart cherry juice significantly reduced markers of muscle soreness, inflammation, and strength loss following exercise. This finding was based on ten randomised controlled trials and supports its use in endurance athletes.
Another comprehensive review by Vitale et al., in the International Journal of Sport Nutrition and Exercise Metabolism (2017) highlighted that tart cherry supplementation can reduce muscle pain and loss of function following both strength and endurance exercise. These effects are particularly important during races like the Tour de France, where athletes have little time to recover between efforts.
Timing and Pre-loading Matter
The benefits of cherry juice are not immediate. Several studies recommend a pre-loading phase to allow the body to build up the antioxidant and anti-inflammatory effects. For optimal results, athletes are advised to consume 240 to 360 milliliters of tart cherry juice twice daily for three to seven days before competition. This approach was supported by a 2017 systematic review by Vitale et al., which found that pre-loading was essential for measurable improvements in performance and recovery.
Once the event begins, athletes continue the protocol daily to maintain the recovery effect between stages. In the context of a multi-day event like the Tour de France, this consistent dosing is critical.
Glycogen Replenishment Through Carbohydrate Content
Each serving of tart cherry juice contains a significant amount of carbohydrate, usually around 30-35 grams per 240 millilitres. These carbohydrates contribute to replenishing muscle glycogen stores after prolonged exercise, as we’ve detailed in previous articles. According to the American College of Sports Medicine, immediate post-exercise carbohydrate intake is vital for restoring muscle fuel, especially when recovery time is limited. When cherry juice is consumed immediately after each stage, it supports this window of recovery and helps prepare riders for the next day.
Sleep Enhancement Through Melatonin
Tart cherries naturally contain melatonin and tryptophan, compounds associated with better sleep. In a study published in the European Journal of Nutrition in 2012, Howatson et al. demonstrated that Montmorency cherry juice significantly increased sleep duration and quality in adults with insomnia. Improved sleep translates into better hormonal regulation, faster recovery, and improved next-day performance.
Given that quality sleep is often compromised during high-stress events like the Tour de France due to travel, hotel changes, and nervous system activation, the ability of cherry juice to promote restful sleep adds to its value in a recovery protocol.
Specific Findings in Cycling Populations
Although much of the evidence comes from research in runners and strength athletes, studies involving cyclists are beginning to show promising results. A 2024 study by Gao et al., found that while cherry juice did not significantly outperform a carbohydrate sports drink in post-cycling recovery, the juice group did show favourable trends in inflammation markers and perceived muscle soreness.
Anecdotally, professional teams like EF Education-EasyPost and Soudal Quickstep have confirmed that cherry juice is integrated into their post-stage routines. Recovery strategies often include cherry juice immediately after the stage, followed by protein and carbohydrate meals and optimised sleep routines. Some teams do also use Ketones as part of this (we’ll cover that in a future article).
Pros and Cons of Cherry Juice for Cyclists
Pros:
- Reduces inflammation and oxidative stress (Bell et al., 2020; Vitale et al., 2017)
- Accelerates recovery of muscle strength and function
- Aids muscle glycogen replenishment through carbohydrate content
- Improves sleep quality through natural melatonin (Howatson et al., 2012)
Cons:
- Potential to blunt training adaptations if used long term (Merry and Ristow, 2016)
- High sugar content may affect glycemic control in some athletes
- Juice form lacks dietary fiber
- Products can be expensive
- Effects on performance outcomes may vary between individuals
Could It Impair Long-Term Training Gains?
A 2016 review by Merry and Ristow in Free Radical Biology and Medicine warned that chronic suppression of reactive oxygen species can interfere with mitochondrial adaptations. While reducing inflammation is desirable during competition, it may blunt signaling pathways important for endurance adaptations during training. This means that tart cherry juice is best used strategically, particularly in periods of high intensity and limited recovery time, such as stage races or other multi-day events. During base training phases or off-season blocks, its use may not be appropriate.
How Pro Teams Use It in the Tour
Tour de France riders face three weeks of maximal effort with minimal rest. Teams like Soudal Quickstep use cherry juice as part of a multi-pronged recovery strategy that includes post-stage refuelling, hydration, soft tissue work, and sleep optimisation. Riders often start supplementation several days before the race begins, then continue with post-stage cherry juice every day. Some use concentrated powders or sachets to improve portability and shelf life.
The standard dosage is typically two servings per day: one immediately post-ride and another in the evening to promote sleep. The effect is cumulative and supports riders in maintaining high performance across 21 days of racing.
Final Thoughts
Tart cherry juice is more than just a trendy supplement. Its anti-inflammatory and antioxidant properties are backed by a growing body of peer-reviewed evidence. When combined with its carbohydrate content and natural sleep-supporting compounds, it becomes an ideal recovery drink for endurance athletes.
During multi-day events like the Tour de France, where the priority is daily recovery and consistency, cherry juice serves as a valuable tool. However, athletes and coaches must apply it thoughtfully to avoid interfering with long-term training gains. Used correctly, cherry juice supports performance when it matters most.
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