I have been working with Dr.Sundus Paker(PhD) and she advised me the same and she sent me below receipt. You should take in 30 minutes before and/or after workouts.
70ml tart cherry juice
25ml lemon juice
2-2.5 spoonful honey
750ml cold water
1/4 tea spoonful salt.
mix cherry juice, honey and lemon juice and then add water and salt. Enjoy.
You can check her profile at https://instagram.com/dytsunduspaker?utm_source=ig_profile_share&igshid= to confirm.