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
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.
Who should not drink tart cherry juice? ›
Tart Cherry Juice Warnings
If you have diabetes or 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.
Are you supposed to dilute tart cherry juice? ›
Reasons to Consider Dilution
The red or tart cherries have less natural sugar content that the sweet or purple varieties. Acidity Concerns: The natural acidity of cherry juice might not sit well with everyone, especially those with sensitive stomachs or acid reflux issues. Diluting the juice can mitigate these effects.
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.
Are there any bad side effects to drinking tart cherry juice? ›
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.
Does tart cherry juice have 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 tart cherry hard on liver? ›
Interestingly, tart cherry supplementation enhanced both unfolded protein response (UPR) and autophagy. This study suggests that tart cherry supplementation, although it did not reduce body weight in the DIO rats, prevented its related risk factors and liver steatosis.
Should you drink tart cherry juice in the morning or at night? ›
Another study from 2018 of eight participants over 50 years old with chronic insomnia found that those who drank about 1 cup (240 milliliters) of tart cherry juice in the morning and another cup one to two hours before bed for two weeks saw their sleep time increase by 84 minutes.
Is it okay to drink tart cherry juice every night? ›
Studies have shown that consuming tart cherry juice may lead to elevated melatonin levels in the body, potentially promoting more restful sleep. Additionally, tart cherries contain compounds that may reduce inflammation, which can also contribute to improved sleep by alleviating discomfort and promoting relaxation.
Can I mix tart cherry juice with water? ›
Mixing cherry juice:
For a single glass of cherry juice, we recommend a mix of 7 parts water to 1 part concentrate. That's 2 tablespoons (1 ounce) of concentrate for an 8 ounce glass of juice. Another easy recipe is to mix 1/2 cup of cherry juice concentrate with 3 1/2 cups of water. This makes 1 quart of juice.
One packet is a perfect serving size of concentrate; either add to 7 ounces of water or other drink or simply drink straight from the packet. Montmorency Tart Cherry Juice Concentrate: Direct from the grower to your glass.
What is the best way to drink tart cherry juice? ›
Purist's Way: Pour 2 tablespoons, bring to your lips, and swallow - yummy! Then, take a bit of food and water. Classic Way as Tart Cherry Juice: Add 2 tablespoons in a 6 to 8 ounce glass of water or club soda, and drink immediately or throughout the day.
When should athletes drink tart cherry juice? ›
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.
What does tart cherry juice do for runners? ›
Tart cherry juice may help lessen pain, accelerate muscle recovery post-exercise, and decrease blood markers of inflammation and oxidative stress. It is most often used among endurance athletes, such as runners and triathletes. But it also appears to have benefits for sprinters, cyclists, and strength athletes as well.
What is the best cherry juice for exercise? ›
The type of cherry is important
"Studies have found that the Montmorency tart cherry juice, which can be found as a concentrate or as a juice, is the most effective," says Kaleigh Best, a registered sports and performance dietitian.
Is it better to drink tart cherry juice at night or in the morning? ›
Because tart cherries contain melatonin, some scientists believe that drinking tart cherry juice before bed may promote sleep quality, especially in people who have insomnia.
How many glasses of tart cherry juice should you drink a day? ›
The Studies:
A study in July 2017 noted that in evaluating tart cherry juice, “Timing and dosage vary widely, but most studies use 8 to 12 ounces (1oz if in concentrate form) twice a day.”
