Tart Cherry Juice Benefits For Runners
- November 25, 2021
The latest darling is tart cherry juice and scientists are verifying it is a superfood that has performance-enhancing benefits for endurance athletes.Athletes focused on fast recovery, sharp mental processing and high training motivation, need top quality sleep.Studies have shown consumption of tart cherry juice concentrate increases melatonin levels.1 This improves sleep duration and quality.Tart cherries contain a high concentration of anthocyanin, a flavonoid that has similar anti-inflammatory properties to non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen and naproxen.3 Inflammation related joint issues such as osteoarthritis are common in master’s athletes.Drinking tart cherry juice can significantly reduce joint pain without the side effects often associated with arthritis medications and NSAIDs.Consumption of tart cherry juice before and after intense training and racing can reduce muscle pain without any health damaging side-effects.4,2.Tart cherry juice can reduce the incidence of upper respiratory tract symptoms5 and keep you healthy and ready to smash your goals. .
10 Health Benefits of Tart Cherry Juice
Here are 10 science-based health benefits of tart cherry juice.1 gram Vitamin A: 62% of the RDI.12% of the RDI Vitamin K: 7% of the RDI Tart cherry juice also contains smaller amounts of B vitamins, calcium, iron, magnesium, omega-3 and omega-6 fats, in addition to antioxidants and other beneficial plant compounds (1, 2).Compared to sweet cherry varieties, tart cherries contain 20 times more vitamin A, and their antioxidant levels are up to five times higher (1, 3, 4 , 5 ).Summary: Tart cherry juice contains many nutrients and beneficial plant compounds.The runners given cherry juice experienced three times less pain during and after the race compared to those given the placebo ( 6 ).In another study, runners given 16 ounces (480 ml) of cherry juice in the days leading up to and immediately following a marathon experienced less muscle damage, soreness and inflammation.Additionally, tart cherry juice and supplements may increase muscle strength.The tart cherry group lost up to 4% less muscle strength as a result of the training when compared to men given the placebo ( 10 ).Thus, more research is needed on this topic ( 12 , 13).Summary: Tart cherry juice can help increase the body’s melatonin levels.In addition, several studies report that individuals with gout who consume fresh cherries or cherry juice concentrate daily are up to 50% less likely to suffer from an attack ( 19 , 20 ).Summary: Tart cherry juice’s anti-inflammatory effects may help reduce symptoms of arthritis and gout.However, the effect seems small and more research is needed.Tart cherries and their juice contain large amounts of antioxidants and other beneficial plant compounds that may have protective effects on brain cells ( 21 ).Summary: The high antioxidant levels in tart cherry juice may help improve brain function and reduce symptoms of mild-to-moderate dementia.Summary: Tart cherry juice is rich in a variety of nutrients that may strengthen the immune system.Other potential benefits Tart cherry juice may offer a variety of other health benefits.Benefits were mostly observed following 7–10 days of supplementing. .
Efficacy of tart cherry juice in reducing muscle pain during running: a
The study was approved by the university's Institutional Review Board and by the Hood to Coast race director, and all participants gave written, informed consent.The blended juice was pasteurized by heating it to 85°C, hot packed into 10.5 oz plastic bottles with a three minute hold time to achieve commercial sterility, and then forced cooled in a water bath.The placebo was prepared by mixing unsweetened fruit punch soft drink mix (Kraft Corporation, Ryebrook, New York, USA; ingredients listed: citric acid, salt, calcium phosphate, red 40, artificial flavor, ascorbic acid, blue 1) with water in the proportion recommended by the manufacturer (about 2 g/l).The design was a randomized, placebo-controlled, double-blind trial among 54 runners participating in the Hood to Coast relay race (Figure 1).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). .
Tart Cherries: An Endurance Superfood? – PodiumRunner
Cumulatively, these studies have generated a short list of what we might call “endurance superfoods.” For example, you may have heard about research showing that consuming beet juice before exercise enhances time-trial performance in cyclists, runners, and rowers.Scientists got the idea to test the effects of tart cherry consumption on endurance athletes from their knowledge that tart cherries contain nutrients that have anti-inflammatory effects on the body.Studies conducted over the past five years have found that regular consumption of tart cherry juice may accelerate post-workout recovery, increase overall training capacity and enhance performance in races by reducing muscle pain.Tart cherry juice does just that.This was demonstrated in a 2010 study published in the Scandinavian Journal of Medicine and Science in Sports.The lucky runners who got the cherry juice exhibited less muscle damage immediately after the marathon.After the last of these hard workouts, the cyclists who’d gotten the tart cherry concentrate exhibited significantly lower levels of muscle damage and inflammation compared to their peers.The results of this study indicate that regular consumption of tart cherry juice enhances the body’s ability to tolerate intensive training.Matt Fitzgerald is the author of numerous books, including 80-20 Running: Run Stronger and Race Faster By Training Slower. .
NSAIDs work to relieve pain by decreasing the formation of prostaglandins, which act as messenger molecules in inflammation, through the inhibition of the enzyme cyclooxygenase.Inhibition of COX-2 results in the pain-relieving effects of NSAIDs.COX-1 – COX-1 is also responsible for forming prostaglandins but these are protective prostaglandins that exist at the stomach lining.Tart cherries contain high levels of flavonoids and anthocyanins that have anti-inflammatory properties that also work through the inhibition of COX enzymes.Recent research has examined the effect that tart cherry juice consumption has on makers of inflammation and oxidative stress, as well on muscle pain and other symptoms of acute muscle damage resulting from exercise.As cure for muscle damage and pain.In a subsequent study, Kuehl set out to determine cherry juice could also be effective at reducing the muscle damage and pain associated with running.In this study, teams participating in the relay were randomly assigned to drink tart cherry juice or a placebo cherry drink twice a day for the seven days prior to the race and twice a day on race day.Therefore these results suggest that tart cherry juice provides a protective benefit against the acute muscle pain caused by running.The final study reviewed here, conducted by Howaston et al., involved runners in the 2008 London Marathon.In this study researchers measured markers of muscle damage, inflammation, and oxidative stress in order to determine if results seen in the studies of Connolly and Kuehl could be explained by any particular mechanisms of tart cherry juice supplementation.Like in Connolly’s study, the cherry juice group saw a more rapid return of strength to the muscles exercised compared to the placebo group despite no differences in the blood markers measured or muscle soreness.The types of cherries used in the research studies are tart Montmorency cherries.Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage.J Int Soc Sports Nutr 2010;7:17.Howaston G, McHugh MP, Hill JA, et al. .
A Quick Guide to Tart Cherries: The Secret Weapon for Runners
There is a direct relationship between tart cherry consumption and recovery when pulling apart studies conducted explicitly on ultrarunners and marathon runners.Tart cherry juice aids in recovery by increasing antioxidant capacity, which reduces inflammation.Of course, you can choose to eat your dosage, although that’s a whole lot of cherries -- but hey, the additional fiber factor is great.Studies show that tart cherries work best when the body has had a few days to absorb the many phytonutrients that reduce/eliminate inflammation and improve muscle recovery time.The main reason tart cherries are great for muscle recovery is the sheer number of phytonutrients they contain compared to other superfruits.Tart cherries are high in anthocyanins and give athletes and runners that competitive edge by increasing endurance performance and maximal oxygen consumption, which lowers exhaustive effects.If you like convenience and predictability, you can consistently use a measured concentrated juice powder to load up on tart cherry benefits.Runners and athletes love Beet Boost because it contains tart cherry extract to quickly and effectively tackle inflammation and muscle recovery while supercharging stamina with beetroot powder.In addition, beets give performance enhancement in the form of nitrate upsurge to increase nitric oxide production.You can pick up tart cherry powdered Beet Boost at our shop to amp up your performance, workouts, results, and recovery. .
The Benefits of Tart Cherry Juice for Athletes — Marita Radloff
Including Tart Cherries in Your Diet to Reduce Inflammation.I recommend using a tart cherry concentrate instead of a tart cherry juice drink. .
Are Tart Cherries the New Running Recovery Food?
Tart cherries have been getting a lot of buzz in the running world lately for their supposed recovery properties, but is there any proof behind the hype?An initial search for relevant papers on the health benefits of tart cherries found more than 20 results, ranging in topic from reducing muscle soreness, to battling osteoarthritis and more.A 2010 study conducted at the Oregon Health and Science University looked at the effects of tart cherry juice on muscle pain in runners.In a study conducted in the United Kingdom last year, researchers looked at whether tart cherry juice could prevent upper respiratory tract symptoms (URTS) following a marathon.It also suggests that perhaps rather than just acting as a true recovery supplement, tart cherries may also offer a protective effect by actually preventing damage from occurring. .
Ask the Expert: Tart Cherry Juice and Exercise Recovery
A 2010 study published in the Scandinavian Journal of Medicine & Science in Sports examined the influence of tart cherry juice on recovery following a marathon.1 Twenty recreational marathon runners were assigned to drink tart cherry juice or placebo for five days before, the day of, and 48 hours after a marathon.Based on the data collected, researchers concluded that tart cherry juice appears to help with recovery of muscle function poststrenuous exercise by increasing total antioxidative capacity and reducing inflammation and lipid peroxidation.Results showed that the maximum voluntary contractions during recovery were significantly faster in the tart cherry concentrate group vs placebo.Researchers concluded that cherry juice consumption did improve recovery of isometric muscle strength after an intensive workout.One theory proposed is that the high levels of polyphenols (including flavonoids and anthocyanins) found in tart cherry juice helped lessen the oxidative damage induced by the exercise.A 2006 study published in the British Journal of Sports Medicine examined the effects of a tart cherry juice blend vs placebo in 14 male college students.3 In this placebo-controlled, crossover design study, subjects consumed the tart cherry juice or placebo twice a day for eight consecutive days.Two weeks later, subjects performed the same exercise, though on the opposite arm and after crossing over their initially assigned supplement.The results found that strength loss and pain were significantly less in subjects consuming cherry juice vs placebo.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:.Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days of high-intensity stochastic cycling.
Marathon runners should pick cherries for speedy recovery
Dr Glyn Howatson, exercise physiologist and Laboratory Director in the School of Psychology and Sports Sciences at Northumbria University, examined the properties of Montmorency cherries in a study that found that athletes who drank the juice recovered faster after Marathon running than a placebo controlled group.He said: "If funding can be secured to embark on a further study, we can determine whether the use of tart cherry juice has implications for the management of some clinical pathologies that display high levels of inflammation and oxidative stress, such as rheumatoid arthritis and fibromyalgia. .