Hydrolyzed Cluster Dextrin vs Tart Cherry Extract

Mechanism

Low-osmolality cyclic glucose polymer that supports gastric emptying and intra-session carbohydrate delivery with less GI burden than many simpler carbs.

Contraindications

• Use cautiously in clients with poor glucose control

Mechanism

Tart cherry (Prunus cerasus) is rich in anthocyanins (cyanidin-3-glucoside, cyanidin-3-rutinoside) and proanthocyanidins that inhibit COX-1 and COX-2 enzymes (comparable to ibuprofen in in vitro studies), suppress NF-kB-mediated inflammatory signaling, and scavenge reactive oxygen and nitrogen species. Tart cherry also contains natural melatonin (13.5 ng/g) and tryptophan, supporting sleep quality. The anti-inflammatory and antioxidant effects reduce exercise-induced muscle damage (EIMD) markers (CRP, IL-6, creatine kinase) and accelerate recovery of muscle function post-exercise.

Standard Dosing

480-960mg tart cherry extract daily or 8-12 oz tart cherry juice concentrate

Timing

Split AM/PM. Begin 4-5 days before anticipated intense training or competition for maximal protective effect. Continue 2-3 days after.

Cycle Duration

Event-based (4-7 day windows around intense training) or ongoing at lower dose

Side Effects

• GI discomfort at high juice volumes
• Potential blood sugar impact (juice form — extract has minimal sugar)
• Staining of teeth/clothing from juice

Contraindications

• None significant. Diabetics should consider sugar content of juice form.

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