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
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).
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.
What does tart cherry juice do for athletes? ›
Abstract. 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.
How much tart cherry juice to drink for recovery? ›
A regimen of two servings a day (355 ml 6 or 237 ml 8 , 13 ) for several days before exercise and for a couple of days after exercise has been employed in studies using a cherry juice made from fresh‐frozen Montmorency tart cherries.
Is tart cherry hard on liver? ›
Hence, it was described that the cherry-enriched diet reduced the fatty liver, and that anthocyanin-rich extracts may exert positive effects enhancing the activity of the hepatic peroxisome proliferator-activated receptor alpha (PPAR-α) and PPAR-α target acyl-coenzyme A oxidase mRNA [49].
What medications does tart cherry juice interact with? ›
Tart cherries contain melatonin, which may interact with other medications like antidepressants, benzodiazepines, birth control pills, blood thinners, and steroids, among others.
What is the disadvantage of tart cherry? ›
Tart cherry juice side effects
And if you have diabetes, the juice's natural sugar content – and any added sugar – can negatively impact your blood sugar level. Other potential side effects include: Abdominal discomfort. Diarrhea.
Is it better to drink tart cherry juice at night or in the morning? ›
Tart cherry juice contains tryptophan and melatonin, which can help regulate sleep. A glass of sugar-free tart cherry juice approximately one hour before bed could improve sleep quality.
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.
Should I 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.
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.
Does tart cherry help hair growth? ›
Vitamin A in cherries help to keep hair and scalp hydrated which regulates the production of an essential acid called Retinoic aid, which is important for hair follicles to grow properly.
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.
Why do bodybuilders drink tart cherry juice? ›
Tart cherry juice may help improve your recovery after a hard workout thanks to its antioxidant concentration, but it's not a necessary addition for most athletes.
Is tart cherry juice good for the 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).
Is cherry good for high creatinine? ›
Cherries:
Cherries are beneficial for lowering high creatinine levels because they contain anthocyanin, which helps reduce blood sugar levels, thus aiding in diabetes management. Additionally, cherries are rich in iron, carbohydrates, and vitamins A, B, and C.
Does tart cherry juice flush uric acid? ›
Studies have indicated that cherries and their juice may help alleviate gout symptoms by reducing the amount of uric acid in the body. But cherries should not be used as a replacement for any gout medication. According to the Arthritis Foundation, 4 percent of American adults are affected by gout.
Which fruit is good for kidney creatinine? ›
Certain fruits that can help reduce creatinine levels while also nourishing one's body with fibre are: Apples, Bananas, Melons, Oranges, Avocados. Kiwis, apples, cranberries, and blueberries can also be consumed in this regard as they are rich in antioxidants.
Are tart cherries high in oxalates? ›
One of the foods low in oxalates is cherries. If you want to cut down on oxalic acid, cherries are a perfect addition to your diet.
