Table 1.

Overview of fruits and fruit-derived supplements

Nutrient source (key nutrient)	Mechanism of action	Suggested benefits	Refs
Blackcurrant (Anthocyanins)	Antioxidant properties	↓DMG	[19, 20]
Cherries (Anthocyanins)	Antioxidant properties	↓DMG, ↓DOMS, ↓INF, ↑MF	[22–33]
Pineapple (Bromelain)	Anti-inflammatory properties	↓DOMS, ↓INF, ↑MF	[34–36, 38]
Pomegranate (Ellagitannins)	Antioxidant properties	↓DMG, ↓DOMS, ↑MF	[39–42]
Watermelon (Citrulline)	Antioxidant properties	↓DMG, ↓DOMS, ↑MF	[43–49]

↓DMG nutrient reduced indirect markers of muscle damage compared to placebo, ↓DOMS nutrient reduced soreness and delayed-onset muscle soreness compared to placebo, INF nutrient reduced markers of inflammation compared to placebo, ↑MF nutrient improved muscle function relative to placebo