Welcome to my weekly summary of the latest research from the world of sports science!
This research roundup dives into how tart cherry juice can boost muscle strength, speed up recovery, and enhance high-altitude performance—plus why whey protein alone isn’t enough to build strength. Whether you're chasing greater progress, faster recovery, or better performance at elevation, here's what the science says—read on.
Tart Cherry Juice Enhances Sprints, Time to Exhaustion, and Recovery at Altitude
This study tested whether tart cherry juice improves performance in low-oxygen environments like high altitudes. Nine trained male cyclists completed high-intensity cycling tests in normobaric hypoxia (a simulated altitude environment) after taking either tart cherry concentrate or a placebo for five days. Those on cherry maintained higher sprint power, felt less exertion, and showed lower inflammation and oxidative stress. This suggests that cherry juice can help climbers and endurance athletes sustain performance and recover better during altitude exposure.
My thoughts: This may be why so many Tour de France riders are fans of tart cherry. It looks like it can help you perform better in low-oxygen environments like the French Alps.
Strength Development Comes from Your Training, Not Your Whey Protein Powder
This study tested whether whey protein boosts strength, lean mass, or growth hormones in pre-menopausal untrained women starting a 12-week resistance and HIIT program. Twenty-seven participants took either ~24 g of whey protein twice daily (including post-exercise) or a calorie-matched carbohydrate placebo.
Both groups improved similarly in strength and body composition, but there was no added benefit from whey protein supplementation alone. In other words, the training drove the results—not the protein.
My thoughts: I’ve mentioned this many times before, there is no conclusive evidence that eating excess protein will increase strength or muscle. Yes, amino acids are important for tissue repair and adaptation, but most athletes with a well-planned diet are probably getting enough.
So why use protein supplements? Because they’re a convenient way to ensure you're getting enough—especially if you are someone who trains a lot and doesn't typically eat much protein. If you use a low-processed option like Blonyx Egg White Protein Isolate is an easy way to cover your bases, it can also be a great-tasting, post-training treat and an easy way to cover your bases.
Drinking Tart Cherry Juice Improves Muscle Strength and Reduces Inflammation
This review looked at 10 randomized controlled trials testing the effects of tart cherry juice on recovery after intense training. Benefits found included improved muscle strength, which increased by about 9% and reduction in two inflammatory markers, specifically IL-6 and IL-8, which are associated with exercise-induced inflammation. These results suggest that tart cherry juice supports recovery and muscle function in athletes. The studies reviewed also confirmed that tart cherry juice is safe to use.
My thoughts: Findings that tart cherry can help retain muscle function after heavy training is great news for Tour de France riders who have to perform day after day at maximal effort. For those looking to preserve muscle function and reduce fatigue between events or sessions, Beet It Regen Cherry+ is a great research-backed recovery tool.
That’s all for this week! If you learned something new and are curious to know more, head over to the Blonyx Blog or my growing list of weekly research summaries where I help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports science.
– Train hard!
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