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
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.
Who should not drink tart cherry juice? ›
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.
How much tart cherry juice should you drink a day for arthritis? ›
Participants who drank 10.5-ounce bottles of Montmorency Tart Cherry Juice twice daily for 21 days experienced a significant reduction in serum biomarkers of inflammation. They concluded that Montmorency Tart Cherry Juice may be an effective way for osteoarthritis patients to manage their disease.
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 water do you mix with tart 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.
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.
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 you drink too much tart cherry? ›
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.
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. Tart cherry juice or supplements can also provide antioxidants and improve overall health.
Can I drink tart cherry juice straight? ›
Tart cherry juice is similar in color to cranberry juice with a pucker-inducing sourness. Some producers cut the tartness of the juice by blending it with apple juice, but purists just drink it straight.
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.
How much tart cherry juice should an athlete drink? ›
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.
How many ounces of tart cherry juice should I 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.”
What's 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.
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.
Does tart cherry juice interact with any medications? ›
Tart cherries contain a high concentration of potassium. Tell your doctor if you take other medications that may alter potassium levels, such as high blood pressure medications, nonsteroidal anti-inflammatory drugs (NSAIDs), certain anti-infectives, and some immunosuppressants.
Does tart cherry affect blood pressure? ›
Neither tart cherry juice nor control significantly altered body weight, high-density lipoprotein cholesterol, diastolic BP, insulin and HOMA-IR. Our findings show that tart cherry juice can lower the levels of systolic BP and LDL cholesterol.
Can I take tart cherry with blood pressure? ›
Results. Regarding the 21 included trials, Tart cherry didn't affect blood pressure, heart rate, high-sensitive C-reactive protein, and interleukin-6 (P > 0.05).
