To enhance exercise recovery or endurance exercise performance, tart cherry juice should be taken daily for 3–7 days before the exercise session of interest and 1–2 hours before exercise on the day of the event.^[1][2] To enhance exercise recovery, tart cherry juice should also be consumed 2–4 days following the event.^[3] There has yet to be a study that assessed the effects of supplementing with tart cherry juice for longer than a few days before and after an exercise session, but it’s hypothesized that to maximize the effect of tart cherry juice on exercise recovery, athletes should supplement throughout the entire competitive season.^[1] The most common dosage for tart cherry juice concentrate is 30 mL, consumed twice per day (60 mL total). The most common dosages for tart cherry juice are 237 mL or 355 mL, consumed twice per day (474–710 mL total).

To improve sleep, the most common dosage is either 30 mL of tart cherry juice concentrate or 237 mL of tart cherry juice, consumed twice per day, with one dose in the morning and the other 1–2 hours before bed.