The use of tart cherry (TC) juice seems to have experienced a surge in popularity, within the general public as well as elite athletic circles. Over the last decade, researchers have begun to investigate cherry juice’s potential effects on such varied parameters as muscle damage, pain, vascular function, antioxidant activity and sleep. Read on to learn of the potential this substance holds for dynamic improvements in health and sports performance.
The Origins of Tart Cherries
Montmorency cherries, the most common variety of tart cherries grown in the United States, yield the exceptional juice of which many athletes and health enthusiasts partake. Originally cultivated in the Montmorency Valley in France, many domestic regions now grow tart cherries, such as Michigan, Utah, Washington, and Wisconsin.
Harvested at their peak ripeness, typically late in the summer, and subsequently processed to extract their juice, tart cherries offer an abundance of powerful nutrients. Companies often sell concentrated forms of the juice, which enables consumers to dilute it to their desired strength.
Exploding with Juicy Nutrition
Considered among afficionados to rank as a powerhouse of nutrients, a single 8-ounce serving of tart cherry juice provides 91 calories, 35 grams of carbs, and the following amounts of key minerals
- Copper: 12%
- Potassium: 8%
- Manganese: 7%
- Magnesium: 7%
- Iron: 6%
- Vitamin A: 6%
Bursting with Benefits
In terms of daily living, adding a glass of tart cherry juice seems chockful of health gains. Research shows a positive connection between consumption of this delicious fruit beverage and the following benefits ~
- Promotes improved sleep
- Relieves gout/other forms of arthritis
- Boosts cognitive function/memory
- May lower blood pressure
- Strengthens immune system
- May reduce cancer risks (due to the potent quantity of antioxidants)
- Boosts vision
However, for all of its accolades, medical research does not uphold the notion that cherry juice reduces belly fat or body weight, as was once commonly believed.
Tart Cherry Juice and Athletic Advantages
Tart cherry juice also boasts a plethora of potential performance benefits. Many cyclists in major races consume it after finishing a stage. Several studies have shown that sour cherry juice reduces exercise-induced muscle damage, due to its antioxidant and anti-inflammatory properties, which help prevent the oxidative stress and inflammation brought on by intense exercise.
Consuming sour cherry juice also holds the potential to improve muscle function and accelerate strength recovery after exercise. This allows athletes to better tolerate heavy training sessions leading up to a competition.
Scientists observed that the intake of tart cherry concentrate, either in juice form or capsules, for a period of 7 days up to 1.5 hours prior to engaging in exercise, showed significant benefits in endurance performance. We might attribute this to its low glycemic index, anti-inflammatory and anti-oxidative capacity, and blood flow enhancing effects.
Timing and Training
Owing to its polyphenol compounds, tart cherry juice lessens pain and accelerates strength recovery after exercise, and also decreases blood markers of inflammation/oxidative stress. These improvements occur whether one engages in strength training or endurance exercise. Tart cherry supplementation may not prove optimal during the adaptation/build stage of training. However, the excessive inflammatory/oxidative stress brought on during a single day of intense training/competition or multiday tournaments may delay an athlete’s return to peak competitive form. In this stage, where recovery tops the priority list instead of muscular/strength adaptation, tart cherry juice may confer some benefit. Timing and dosage vary widely, but most studies recommend that athletes consume 8 -12 fluid ounces, 2x/day throughout the 4-5 days prior to a big event, and again for 2 -3 days afterward to promote recovery.
Side Effects and Safety Warnings
As with any addition to one’s health and/or fitness regimen, always consult a doctor before trying new remedies, as certain all-natural substances can interfere with some prescription medications such as blood thinners. In addition, individuals living with chronic kidney disease (CKD), or who have experienced repeated episodes of kidney stones, may wish to discuss tart cherry juice with a medical professional, as its high oxalate content may exacerbate symptoms.
Tart cherry juice contains significant levels of sorbitol, a sugar alcohol that can lead to abdominal cramping, nausea and/or diarrhea in sensitive individuals.
If consuming tart cherries provokes too much of a puckering response for one’s taste buds, many stores and distributors sell them in a dehydrated or frozen form to make them more palatable. For maximum health benefits, however, select an unsweetened product, and avoid brands that add large doses of sugar to the juice.
Squeezing the Most out of the Tart Cherry
After choosing a healthy form of tart cherry juice – fresh, dehydrated, frozen or low-sugar — its versatility makes including it as part of a daily health regimen easy and delicious. Here we present some simple ways to enhance meals/snacks with tart cherries ~
- As a Morning Beverage: Start the day with a glass of tart cherry juice, a refreshing and nutritious alternative to sugary breakfast juices.
- Post-Workout Recovery Drink: Enjoy a glass of cherry juice after a workout, or blend it into a protein shake.
- As a Sleep Aid: To improve the quality of sleep, consider drinking a small glass of tart cherry juice an hour or two before bedtime.
- In Smoothies: Add tart cherry juice to smoothie recipes.
- In Salad Dressings: Use tart cherry juice as a base for homemade salad dressings. Combine with olive oil, balsamic vinegar, and a touch of honey for a delicious, antioxidant-rich dressing.
- As a Dessert Topping: Drizzle tart cherry juice over desserts like ice cream, yogurt, or pancakes. Its tart flavor can add a unique and healthful dimension.
- In Cooking and Baking: Use tart cherry juice as a marinade for meats, a base for sauces, or an ingredient in cakes, muffins, and other baked goods.
- As a Mixer in Drinks: Tart cherry juice makes aa delicious mixer for cocktails, spritzers and even mocktails.
- Frozen Tart Cherry Popsicles: For a refreshing treat that beats the summer heat, freeze tart cherry juice in popsicle molds.
References:
https://pubmed.ncbi.nlm.nih.gov/31986108/
Cathleen Kronemer is an NFPT CEC writer and a member of the NFPT Certification Council Board. Cathleen is an AFAA-Certified Group Exercise Instructor, NSCA-Certified Personal Trainer, ACE-Certified Health Coach, former competitive bodybuilder and freelance writer. She is employed at the Jewish Community Center in St. Louis, MO. Cathleen has been involved in the fitness industry for over three decades. Feel free to contact her at trainhard@kronemer.com. She welcomes your feedback and your comments!
