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.
How long does it take for tart cherry juice to make you sleepy? ›
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.
What is the tart cherry juice trick? ›
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.
How much tart cherry juice do you drink for inflammation? ›
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.
Does tart cherry juice hydrate you? ›
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.
Is tart cherry hard on 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. ...
What medications does tart cherry juice interact with? ›
What Medications Does Tart Cherry Juice Interact With?
- Anticoagulants or antiplatelet medications for blood clots.
- Anticonvulsants for seizures.
- Birth control pills.
- Caffeine.
- Diabetes medications.
- High blood pressure medications.
- Immunosuppressants.
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.
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.
The fruits below boast some of the best benefits for people with arthritis and related conditions. Tart cherries get their dark red color and many of their powerful anti-inflammatory and antioxidant benefits from the flavonoid anthocyanin.
Can you 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.
Is it better to take tart cherry 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.
How much melatonin is in 1 cup of tart cherry juice? ›
While a serving of tart cherry juice does not contain as much melatonin as a supplement tablet, the juice from 100 grams of tart cherries, the amount used in the study, does contain 0.135 micrograms of melatonin. As we learned above, most supplements contain 2 mg, which is much more.
Do you have to 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.
What can I drink before bed to reduce inflammation? ›
Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. You'll find the highest polyphenol levels in green and white teas.
Why do athletes drink tart cherry juice? ›
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.
Is tart cherry juice 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).
How long can you keep tart cherry juice in the refrigerator? ›
Tart cherry juice: mixing and serving suggestions
Getting Started: Cherry juice concentrate should be refrigerated upon arrival. You can store it for 6 months in the refrigerator or 12 months in the freezer. King Orchards cherry juice concentrate is concentrated to 68 […]
Can I drink tart cherry juice every day? ›
Know how much to consume.
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.
Potential side effects of tart cherry juice consumption may include gastrointestinal symptoms like nausea, vomiting, and diarrhea.
Can tart cherry juice cause frequent urination? ›
Answer and Explanation: Yes, tart cherry juice can irritate the bladder in some patients.
How long does it take to feel the effects of tart cherry juice? ›
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.
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.
