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ISSN Graduate Diploma Podcast

Jul 23, 2018

I’d like to think we’ve all been there, at least once. That feeling of waking up in the morning, after that tough workout, only to find that building contractors have moved in and poured concrete where your thigh muscles used to be. Your calves feel strung like a ukulele and your glutes feel on the verge of bursting.


This is technically classified as a grade 1 strain injury and a subset condition of exercise-induced muscle damage (EIMD), referred to as delayed onset muscle soreness (DOMs).


For some, this means re-baselining physical exertions for the next 72 hours and rethinking standard tasks like climbing stairs and sitting on the toilet. For others, degrees of muscle soreness can permeate for an entire sporting season.


In light of this, many athletes opt for non-steroidal anti-inflammatory drugs such as NSAIDs (Aspirin, Ibuprofen) to help fasten recovery and reduce exercise-induced pain.


In some high-collision elite sports, the psychological consequences of enduring constant soreness can lead to the addiction of prescription pain-killers. With this in mind and the growing evidence supporting NSAID’s effects on impairing muscle growth signalling, a recent interest in antioxidant-enriched functional foods has been explored to provide a natural alternative.


In today’s episode, I’m addressing a past paper, titled: ‘Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males’ by Levers et al. (2015).


In this episode, you’ll learn about inflammation and free radicals and how such physiological responses can be both beneficial and detrimental to adaptation and repair, depending on the context.


You’ll learn about tart cherries track record on reducing markers of muscle damage and if such a supplement is worth adding to your performance nutrition toolbox.


If you end up liking the podcast, please leave a review and share it with your friends and other Nutrition enthusiasts.


If you have any questions, please email me at


Until next time, stay curious, think critically and never-stop learning