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
To give your immune system a boost, 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. Research has verified the benefits of both tart cherry concentrate and the powdered form.
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.
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? ›
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.
How much tart cherry juice to drink for athletes? ›
Timing and dosage vary widely, but most studies use 8 to 12 oz (1 oz if concentrate form) twice a day, 4- to 5-d loading phase before the event, and 2 to 3 d after to promote recovery.
How much tart cherry juice should an athlete drink? ›
Machowsky says that if you're drinking tart cherry juice in hopes of boosting your workout recovery, most research in athletes suggests consuming 8–12 ounces two times per day for four to seven days before the “target event” (such as a marathon or endurance competition), the day of, and two to four days after.
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).
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.
What is the healthiest hydration drink? ›
Healthy electrolyte drinks include coconut water, milk, fruit juice, smoothies, and sports drinks. MedlinePlus. Fluid and electrolyte balance. U.S. Department of Agriculture.
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.
Why do bodybuilders drink tart cherry juice? ›
The top claims around tart cherry juice include that it makes you less sore post-exercise, it helps improve sleep quality, and it increases immune function. There is a good amount of compelling research around the post-exercise recovery and soreness claims.
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.
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.
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.
Should you 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.
Should you drink tart cherry juice in the morning or at night? ›
Timing: Most people say it's best to drink tart cherry juice about 30 minutes to an hour before bedtime. That's when your body's melatonin production is naturally rising. Start Small: Begin with a small glass of tart cherry juice. Some people find that even a half-cup works well.
