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
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 tart cherry juice good for electrolytes? ›
Other types of fruit juice can be a good source of electrolytes, too. For example, orange and tart cherry juice also contain potassium, magnesium, and phosphorus. Plus, 100% fruit juice doubles as a great source of vitamins and antioxidants.
Is it okay to drink tart cherry juice every day? ›
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.
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.
Is tart cherry hard on the liver? ›
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. ...
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).
Can tart cherry raise blood pressure? ›
May lower blood pressure:
Drinking tart cherry juice may help regulate blood pressure. Studies have reported that tart juice may lower endothelin-1 and plasminogen activator inhibitors, which are potent constrictors of the blood vessels.
What is the healthiest electrolyte water? ›
Healthy electrolyte drinks include coconut water, milk, fruit juice, smoothies, and sports drinks. MedlinePlus. Fluid and electrolyte balance.
Minor possible side effects of tart cherry juice or supplementation include nervousness, constipation or diarrhea, trouble sleeping, weight loss, loss of appetite, or excessive hunger. More serious side effects include intense stomach pain, dizziness and constant sleepiness, and memory loss.
Does tart cherry juice reduce belly fat? ›
Regulates metabolism and fights fat
There is some evidence in animals that tart cherries can help adjust your body's metabolism and your ability to lose abdominal body fat. One study showed that anthocyanins, a type of flavonoid responsible for cherries' red color, act against the development of obesity.
Can tart cherry juice cause frequent urination? ›
Answer and Explanation: Yes, tart cherry juice can irritate the bladder in some patients.
What is the best way to drink tart cherry juice? ›
If you're using tart cherry juice concentrate, mix two tablespoons of concentrate with 8 ounces (oz) of regular or sparkling water. Start with a small amount.
Should you drink tart cherry juice before or after a workout? ›
Isaacs recommends drinking the tart cherry juice to get optimal results. She says for exercise recovery, consuming eight to 12 ounces of tart cherry juice or one to two ounces of juice concentrate within an hour post-exercise, combined with other recovery nutrition, is ideal.
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.
Which is better tart cherry juice from concentrate or not from concentrate? ›
There is little to no nutritional difference or taste between concentrate and juice. Watch out for products that contain only some juice or that have other additives as those will change the nutrition and taste. Shoreline is proud to offer only 100% pure tart cherry juice and cherry concentrate with no additives.
