By Sara Hillring, MS, RDN, CD, SFP-MRC
Recovery is key. Whether you bike, run, swim, or climb, nutrition is what keeps you moving and grooving. To keep those legs fresh and the body from feeling stale in tomorrow’s workout, consider introducing tart cherry juice into the mix. Whether you have heard the hype about its benefits or not, let’s breakdown the proposed recovery benefits.
Potential Benefits:
Improves muscle function
Reduces muscle damage
Reduces inflammation
Reduces muscle soreness
Increases blood flow
Improves sleep quality
What do these benefits shown in research have to do with recovery? The antioxidant and anti-inflammatory properties of tart cherry juice/powder displays the capacity to prevent inflammation and oxidative stress. (1,3,5) This can allow for recovery from exercise induced muscle damage that is acquired via all of the training the body endures day to day.
Increased blood flow allows more oxygen to reach the muscles and stimulate repair/recovery, decreasing soreness as you start the following day’s workout. (1,3,5) Plus, tart cherry juice’s role in improved sleep is simply an added bonus. It has shown the ability to improve sleep time and quality by elevating the body’s melatonin levels. (2,4) And enhanced sleep is a key piece of the equation to promote a recovered and less injury prone athlete. (2,4)
How to Use Tart Cherry Juice
So when is it best to chug some cherry juice? The majority of research conducted on this topic has observed benefits when an individual consumes two, 8 oz glasses of juice per day. Benefits were noted within 7-10 days of beginning to intake tart cherry juice. Having an 8 oz glass 1-2 hours before a training session and 1-2 hours before bed may prove beneficial to your performance, as well as recovery.
Opt for 100% tart cherry juice that is not mixed with other juices or made from concentrate. Please consult with a Registered Dietitian to ensure tart cherry juice is the right option for you and your health needs.
Curious to learn how to use tart cherry juice for your individualized needs? Work with WPA’s Sport Dietitian to help you find the proper dosage and timing to support your recovery!
References
Gao R, Chilibeck PD. Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. J Am Coll Nutr. 2020 Sep-Oct;39(7):657-664. doi: 10.1080/07315724.2020.1713246. Epub 2020 Jan 27. PMID: 31986108.
Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16. doi: 10.1007/s00394-011-0263-7. Epub 2011 Oct 30. PMID: 22038497.
Levers K, Dalton R, Galvan E, O'Connor A, Goodenough C, Simbo S, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S, Crouse S, Kreider RB. Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. J Int Soc Sports Nutr. 2016 May 26;13:22. doi: 10.1186/s12970-016-0133-z. PMID: 27231439; PMCID: PMC4880859.
Losso, J. N., Finley, J. W., Karki, N., Liu, A. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. L. (2018). Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. American journal of therapeutics, 25(2), e194–e201. https://doi.org/10.1097/MJT.0000000000000584
Ortega, D. R., López, A. M., Amaya, H. M., & de la Rosa, F. (2021). Tart cherry and pomegranate supplementations enhance recovery from exercise-induced muscle damage: a systematic review. Biology of Sport, 38(1), 97–111. https://doi.org/10.5114/biolsport.2020.97069
