Tart Cherry Juice Benefits For Athletes
- September 13, 2021
The latest darling is tart cherry juice and scientists are verifying it is a superfood that has performance-enhancing benefits for endurance athletes. Studies have shown consumption of tart cherry juice concentrate increases melatonin levels.1 This improves sleep duration and quality.
Tart cherry juice can reduce the incidence of upper respiratory tract symptoms5 and keep you healthy and ready to smash your goals. Research has verified the benefits of both tart cherry concentrate and the powdered form.6 Tart cherry juice tastes great and is a nice bedtime snack.
Take another dose of tart cherry juice the following morning to maximize the performance-enhancing benefits it has to offer. .
The Benefits of Tart Cherry Juice for Athletes — Marita Radloff
Including Tart Cherries in Your Diet to Reduce InflammationThe fact that these studies followed endurance athletes specifically provides a good case for including tart cherries in your diet. For people with arthritis or recurring injuries, tart cherry juice might be especially helpful.
I recommend using a tart cherry concentrate instead of a tart cherry juice drink. Using a tart cherry concentrate ensures you are getting the full benefits of the tart cherries instead of just juice. Including tart cherry juice concentrate after big workouts, like your long weekend run or brick, will help you bounce back ready for Monday's workout.
Ask the Expert: Tart Cherry Juice and Exercise Recovery
November 2015 IssueAsk the Expert: Tart Cherry Juice and Exercise RecoveryBy Toby Amidor, MS, RD, CDNToday's DietitianVol. 11 P. 8Q: My clients have been inquiring about the link between exercise recovery and tart cherry juice.
A: Both elite athletes and everyday exercisers are consuming tart cherry juice in lieu of a sports drink before and after exercise, specifically high-intensity strength exercise, endurance running, and intensive cycling. As such, researchers concluded that tart cherry concentrate may indeed help decrease inflammation and oxidative stress induced by intensive exercise.
If a client would like to consume tart cherry juice to help with exercise recovery, based on the amount given during studies, health practitioners can recommend the following:ten fluid ounces of tart cherry juice preworkout; andan additional 10 fluid ounces or consumption of dried tart cherries within 30 minutes postworkout. .
Why You Should Drink Tart Cherry Juice After You Workout And
Tart Cherry Juice, really? Many professional endurance athletes even subscribe to a regiment of daily tart cherry juice leading up to and following big races. How I Drink Tart Cherry JuiceI personally drink a nightly mug of Tart Cherry Tea every evening.
Additional ResourcesIn case I haven’t convinced you, here are some great articles and links to the studies we mentioned on Tart Cherry Juice:OHSU: Tart Cherry Juice Reduces Muscle Pain and InflammationNCBI: Tart Cherry Juice in Athletes: A Literature Review and Commentary. NCBI: Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.
10 Health Benefits of Tart Cherry Juice
Here are 10 science-based health benefits of tart cherry juice. Keep in mind that some varieties of tart cherry juice contain substantial amounts of added sugars, so opt for an unsweetened variety.
Other potential benefits Tart cherry juice may offer a variety of other health benefits. Tart cherry juice also contains quercetin, a plant compound that may interact with certain medications, particularly blood thinners. Individuals on medications should consult a doctor before adding large amounts of tart cherry juice to their diet. .
Efficacy of tart cherry juice in reducing muscle pain during running: a
Beverage PreparationCherry JuiceThe cherry juice was prepared by mixing freshly prepared tart cherry juice with commercially available apple juice in a proprietary ratio (Cherrish Inc., Seattle, WA, USA). Frozen tart cultivar Montmorency cherries were used to prepare the cherry juice following standard procedures that simulate industrial processing. Participants completed 3 data collection sessions: Day 1 - Baseline (7 days prior to race), Day 7 - Race Start, and Day 8 - Race End. Baseline data collection also included a health screening by a physician blinded to the participant's drink condition.
VAS pain scores were analyzed using [3 (time) × 2 (drink)] mixed-effects regression (SPSS version 16 for Windows, Chicago, IL). .
Benefits of Cherry Juice for Endurance Sports Performance
The Benefits of Cherry Juice for Endurance Sports PerformanceTart cherry juice is rich in the anthocyanin class of polyphenols, a group of nutrients with anti-inflammatory and anti-oxidant properties that may be of benefit of endurance athletes seeking improved sports performance. 5 This suggests that there may be a performance benefit from taking cherry juice, but more research is required.
6 20 recreational runners consumed either tart cherry juice or a placebo before or after running a marathon. Influence of a Montmorency cherry juice blend on indices of exercise-induced stress and upper respiratory tract symptoms following marathon-running – a pilot investigation.
Tart cherry juice in athletes: a literature review and commentary. .
Beetroot juice, tart cherry juice offer true benefits for athletes
SaveBeetroot juice, tart cherry juice offer true benefits for athletes, osteoarthritisADD TOPIC TO EMAIL ALERTS Receive an email when new articles are posted on . Back to HealioLAS VEGAS — Juices such as beetroot and tart cherry juice offer benefits to both athletes and potentially to those with more chronic diseases, according to a presenter at the AACE 23rd Annual Scientific & Clinical Congress. Additionally, tart cherry juice helps reduce inflammation, whether it is caused by exercise, muscle damage or from illnesses such as osteoarthritis, she said.
Using the Western Ontario McMaster Osteoarthritis Index and serum C-reactive protein measurements, the researchers showed significantly lower inflammation levels after the tart cherry juice compared with placebo. Walking times were also significantly greater with the tart cherry juice, study data showed.
Tart Cherry Juice Is How Some Athletes Restore Their Body
Tart cherry juice is similar in color to cranberry juice with a pucker-inducing sourness. For people who like gains, tart cherry juice is also known for its positive effect on exercise performance. A small 2015 study also looked at marathon runners who drank tart cherry juice or a placebo, and saw that for the group who drank tart cherry juice, there was less indication of upper respiratory tract infection. This suggests that tart cherry juice as a good option for athletes who compete in long endurance exercises. “Trying a non-invasive and safe substance like tart cherry juice may be a very appropriate first step for sleep issues before jumping into a prescription sleep aid or something that does have potential side effects.”OK, But How Does Tart Cherry Juice Work? .
'Significant improvements in endurance performance', says 1st meta
Scientists from the University of Saskatchewan reported that ingestion of concentrates of tart cherry – or Montmorency cherries (Prunus cerasus) – for seven days to 1.5 hours prior to exercise led to a “significant improvement in endurance performance”. “There seems to be a strong benefit on muscle soreness and sleep for athletes,” he wrote.
Many athletes “felt” a strong benefit of consistently drinking the juice.”Meta-analysisThe new meta-analysis pooled data from ten studies (totaling 127 men and 20 women). Individually, not all of the studies reported a benefit, but when the data was pooled together the scientists observed a significant improvement in endurance performance. Source: Journal of the American College of NutritionPublished online ahead of print, doi: 10.1080/07315724.2020.1713246“Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis”Authors: R. Gao & P.D.