“From Curiosity to Clarity: A Journey into Recovery Nutrition”

My journey to completing my master's degree in Sports Nutrition, Universidad Europea Madrid, 2024-2025

My journey in sport began on the track—as a 100m hurdler, I developed an early appreciation for precision, power, and timing. Sprinting demanded not only explosive strength but also meticulous attention to recovery. As I transitioned from track and field to endurance cycling, the physical demands changed, but the importance of recovery remained constant.

Cycling introduced me to a new world of physiological strain, characterized by long training hours, accumulated fatigue, and the constant need to balance training load with recovery. I experienced firsthand the importance of supporting the body beyond training through sleep, nutrition, and effective recovery strategies. The deeper I delved into performance science, the more I realized how often athletes overlook the crucial role of nutrition in recovery.

This curiosity led me to tart cherry juice—a natural intervention gaining popularity in the sports nutrition field. Rich in anthocyanins, tart cherries are known for their antioxidant and anti-inflammatory properties (Howatson et al., 2010; Bell et al., 2014). Research has shown that tart cherry juice may help reduce delayed onset muscle soreness (DOMS), minimize strength loss, and enhance recovery following both endurance and strength-based exercise (Connolly et al., 2006; Bowtell et al., 2011).

My decision to pursue this as a master’s thesis topic was both scientific and personal. With experience in both explosive and endurance sports, I understood the toll training takes on the body and how marginal gains in recovery can have big implications for performance. I wanted to investigate whether a simple, natural product like tart cherry juice could offer practical, evidence-based support for athletes.

My thesis explored the effects of tart cherry juice on post-exercise recovery, muscle soreness, inflammation markers, and overall athletic performance, with a particular focus on real-world applications for athletes across disciplines. It reflects the intersection of my lived athletic experience and my academic pursuit in sports nutrition.

As I complete this master’s program, I carry forward a mission: to bridge science and sport, translating research into usable strategies that help athletes thrive. From sprinting between hurdles to climbing alpine passes on a bike, I’ve learned that recovery is the foundation of performance—and that sometimes, the most powerful tools come from nature.

After months of study and practical application, here is what I believe: nutrition doesn't need to be complicated to be effective. Tart cherry juice won't replace a good training plan, a personalized nutrition plan, proper sleep, or structured recovery, but it can be a valuable piece of the puzzle.

For an athlete like me, from hurdles to cycling and everyone in between, small nutritional strategies can make a big difference. Recovery is where the body rebuilds, adapts, and grows stronger. Supporting that process with evidence-based nutrition is no longer optional. It's essential.

Whether you are a recreational or competitive athlete. Always keep in mind that "recovery is not rest; it's preparation for your next performance." And sometimes, that preparation starts with what you drink after your ride.

I'll be sharing more insights from my research and experience in future posts, including practical tips on how to integrate tart cherry juice into your routine. Stay tuned and ride strong.

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References

Bell, P. G., McHugh, M. P., Stevenson, E., & Howatson, G. (2014). The role of cherries in exercise and health. Scandinavian Journal of Medicine & Science in Sports, 24(3), 477–490. https://doi.org/10.1111/sms.12085

Bowtell, J. L., Sumners, D. P., Dyer, A., Fox, P., & Mileva, K. N. (2011). Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine & Science in Sports & Exercise, 43(8), 1544–1551. https://doi.org/10.1249/MSS.0b013e31820e5adc

Connolly, D. A., McHugh, M. P., & Padilla-Zakour, O. I. (2006). Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. British Journal of Sports Medicine, 40(8), 679–683. https://doi.org/10.1136/bjsm.2005.025429

Howatson, G., McHugh, M. P., Hill, J. A., et al. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports, 20(6), 843–852. https://doi.org/10.1111/j.1600-0838.2009.01005.x