Tart cherry juice is becoming a more popular post-workout recovery drink. It is consumed in addition to snacks or meals with sufficient carbs and protein. Studies have shown that consuming tart cherry juice after training helps to reduce excess inflammation in the body. While some inflammation is necessary, excess or chronic inflammation from overuse is not ideal.
Some studies show that cherry juice consumption does improve recovery of muscle strength after an intense workout. The idea is that the high levels of polyphenols, such as flavonoids and anthocyanins found in tart cherry juice, help lessen the oxidative damage created by exercise. A key benefit from it is accelerated return of muscle function and less muscle soreness following training. There are even studies that show that tart cherries contain natural melatonin, which provides the added benefit of improving quality sleep.
Thinking about trying it now? Here is what you need to know:
Tart Cherry Juice should not be consumed as a replacement for a proper post-workout meal or snack. After training, a quality source of carbohydrates and protein is still needed.
It is a risk-free alternative to medicinal or supplement interventions and is relatively inexpensive.
Montmorency cherries are the ones that are rich in polyphenols and anthocyanins, not regular cherries.
You are welcome to include tart cherries in your nutrition pattern, however you would need to consume 60-90 cherries to get the same benefit as 8-12 ounces of juice.
The recommended dose is 8-12 ounces post-workout or 8-12 ounces, twice a day. This would be once in the morning, with a meal, and once in the evening, about one hour prior to bedtime to improve sleep efficiency.
This is my simple tart cherry juice mocktail for post-work or for bedtime:
Ingredients:
8 oz tart cherry juice
6 oz soda water
Dash of ginger
Instructions:
Mix together in a glass.
Add more or less ginger to taste.
Enjoy!
Enroll in the Mindful Nutrition Program for exclusive recipes and meal programs!
Further reading:
Comments