This flavorful and refreshing tart cherry sports drink will rehydrate and refuel – with an added inflammation-busting punch from the tart cherry juice.
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Thank you to the Cherry Marketing Institute for sponsoring this post.
You guys know by now that I’m a huge tart cherry fan. Through my partnership with the Cherry Marketing Institute this year, I’ve talked about how tart cherries make a delicious, satisfying snack (recipe: Tart Cherry Pie Snack Balls), and how they can help with sleep due to the natural melatonin they contain (recipes/info: Microwave Tart Cherry Oatmealand Tart Cherry Kale and Feta Stuffed Chicken).
This month, I’d like to talk more about their other big benefit, which is especially important to me as a runner: inflammation-busting. Research has shown tart cherries can serve as a natural recovery aid when consumed in the days before and after intensive exercise!
Tart cherries are high in anthocyanins, which are flavonoids that contribute to their sourness, intense red color, and, most importantly, their anti-inflammatory health properties. Due to these anthocyanins, tart cherries have been found useful for those suffering from joint paint (arthritis) and gout, and can also help to ease muscle soreness following a hard workout, too. When you’re sore after a workout, this is due to a few things – muscle damage, inflammation, and oxidative stress. The good news is that the anthocyanins in tart cherries seem to help with all three of these!
In fact, studies suggest Montmorency tart cherry juice has the ability to reduce muscle pain and weakness after bouts of intense strength training, as well as after long-distance running. Here is a little overview of the running-specific studies I took from ChooseCherries.com. There’s more info over on their website!
- Faster recovery: Marathon runners who drank Montmorency tart cherry juice five days before, the day of and two days after running experienced a faster recovery of strength compared to those who drank a different beverage. 1
- In another study Montmorency tart cherry juice helped improve the recovery time after intensive exercise compared to the placebo beverage that was used. 2
- Decreases muscle pain: Runners in an annual 196-mile relay race in Oregon reported significantly less muscle pain after the race if they drank Montmorency tart cherry juice twice a day the week before and on the day of the long-distance race. 3
After reading about all of tart cherry’s benefits this spring, I actually started bringing dried tart cherries with me as fuel on a few of my long runs, and having a swig of tart cherry juice before and after a run, too. Feel free to take that approach, if you like – or, give this tart cherry sports drink recipe a try. You can enjoy it before, during, or after your run – whichever you prefer! I like doing a little before and a little after, but I think I’m going to pick up a little container that I can fit into my hydration vest so I can fill it with some of this sports drink for any longer runs/hikes this summer. (An entire backpack full of sports drink would be a bit much for me – but a small bottle of it would be perfect as an addition to my water!) If you’re having this after your run, just be sure to pair it with some protein, too. 🙂
Joining with the tart cherry juice in this recipe is water, lime juice, honey, and a little salt. I made it with pure maple syrup in place of the honey recently and that was really good, too. You can also leave out the honey/maple syrup if you’re doing a lighter workout/don’t want it as sweet. Your choice!
Here’s the recipe. Happy running and inflammation busting!
Prep Time5 minutes
Total Time5 minutes
Ingredients:
- 2 cups tart cherry juice
- 1 cup water
- 1/4 cup lime juice
- 2 tablespoons honey or pure maple syrup
- 1/8 teaspoon salt
Instructions:
- Place all ingredients in a large jar and shake vigorously until combined.
Did you make this recipe?
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FAQs
2 cups tart cherry juice. 1 cup water. 1/4 cup lime juice. 2 tablespoons honey or pure maple syrup.
Does tart cherry juice hydrate you? ›
Cherry juice may help recovery post-exercise. It is naturally high in potassium, which conducts electrical impulses throughout the body. This mineral also helps maintain blood pressure, hydration, muscle recovery, nerve impulses, digestion, heart rate, and pH balance.
How to use tart cherry juice for athletes? ›
For active athletes, studies show the ideal dosage is 8 - 12 ounces of tart cherry juice twice a day, four to five days before a sporting event. For recovery, the same dosage should be taken two to three days after the event. This should be continued for 2-3 days afterwards as well as an aid in recovery.
Who should not drink tart cherry juice? ›
Tart Cherry Juice Warnings
If you have diabetesor another condition that affects blood sugar, you should speak to your doctor before adding tart cherry juice to your diet. Sorbitol, a natural sugar alcohol found in tart cherry juice, can also cause belly pain and diarrhea for some people.
Is it okay to drink tart cherry juice every day? ›
While many studies have shown the benefits of drinking two cups daily, adjusting your intake based on your individual health needs and preferences is important. It's a good idea to speak with a healthcare provider to determine how much tart cherry juice you should consume daily.
Is tart cherry safe for kidneys? ›
Cherries can be included in the diet for all stages of kidney disease. Cherries contain only trace amounts of sodium and are low in phosphorus. Sweet cherries are high in potassium (>200 mg in 3.5 ounces, which is almost one-half cup), while sour cherries are considered a low potassium food (<200 mg in 3.5 ounces).
Why do bodybuilders drink tart cherry juice? ›
Tart cherry (TC) juice has many antioxidant and anti-inflammatory polyphenol compounds. TC lessens pain and accelerates strength recovery after exercise and decreases blood markers of inflammation/oxidative stress. These improvements occur in both strength and endurance exercise.
Should you dilute tart cherry juice? ›
Sorbitol, a sugar alcohol found in tart cherry juice, can also cause gastrointestinal issues such as stomach cramping and diarrhea for some people, so be sure not to drink too much—and to dilute a concentrate as instructed.
How many ounces of tart cherry juice should I drink? ›
How much tart cherry juice should I drink? But even after getting the OK from your doctor, Ashley says it's still important not to overdo it. “If a person wants to add this juice to their diet, I'd recommend that they avoid drinking it daily and instead drink 8-16 ounces a few times a week,” she said.
When should runners drink cherry juice? ›
Consumption of tart cherry juice before and after intense training and racing can reduce muscle pain without any health damaging side-effects. To reduce muscle pain, drink one fluid oz of tart cherry juice concentrate twice per day for seven days prior to and on the day of the event or workout.
In a study by Van Der Werf et al. [67] , a diet enriched with cherries helped maintain antioxidant and anti-inflammatory status, leading to a reduction in vascular and liver complications. ...
What is the disadvantage of tart cherry? ›
There are a few slight drawbacks to regularly drinking tart cherry juice, but side effects are rare. “Potential side effects of tart cherry juice consumption may include gastrointestinal symptoms like nausea, vomiting, and diarrhea,” according to the National Capitol Poison Center.
Does tart cherry juice raise BP? ›
Regarding the 21 included trials, Tart cherry didn't affect blood pressure, heart rate, high-sensitive C-reactive protein, and interleukin-6 (P > 0.05).
Does tart cherry juice reduce belly fat? ›
In the study, the intake of anthocyanin-rich beverages (i.e. tart cherry juice) in at-risk obese rats was associated with reduced percentage fat mass, reduced abdominal fat weight, along with other health improvements.
Is tart cherry juice good for your bowels? ›
It keeps your digestive system working, which promotes regularity by giving the bulk of your stool. Excess consumption of tart cherry juice may lead to: Stomach pain. Diarrhea.
How long does it take for tart cherry juice to work? ›
The tart cherry extract should start working within a few hours. You may notice that you sleep better and feel more rested after taking the tart cherry extract. But the long-term effect on your body starts showing in 6-8 weeks when it starts healing your body from the inside.
What does 100% tart cherry juice do? ›
Tart cherry juice is rich in antioxidants and many key nutrients. It may also be linked to several health benefits, including decreased muscle soreness and improved sleep quality. Tart cherries, also known as sour, dwarf, or Montmorency cherries, have become increasingly popular over the last couple of years.
How long does it take to feel the effects of tart cherry juice? ›
The tart cherry extract should start working within a few hours. You may notice that you sleep better and feel more rested after taking the tart cherry extract. But the long-term effect on your body starts showing in 6-8 weeks when it starts healing your body from the inside.
Are you supposed to water down tart cherry juice? ›
Research says drinking two 8-ounce glasses of tart cherry juice daily will give you its full benefits. Often, the juice can be too sour on its own, which means watering it down could be a viable option. If that's the method you choose, be sure and steer clear of tap water.
