According to Baylor College of Medicine, this is due to the relatively high sorbitol content of tart cherry juice which can also aggravate irritable bowel syndrome (IBS). THE SOUR SIDE: The strong, sour flavor of tart cherry juice may cause uncomfortable digestive issues such as a stomach ache, diarrhea and abdominal discomfort if the juice is consumed in large quantities. In case you're wondering, 12 ounces of tart cherry juice equals about 50 cherries. Kerry Kuehl, MD, lead author on the study. "It was the equivalent to taking 600 to 800 milligrams of ibuprofen," said Dr. They tested it out at Oregon's "Hood To Coast" relay - that stretches 193 miles and more than 24 hours - and found that runners who consumed 12 ounces of Montmorency cherry juice twice a day for a week prior to the race, and on race day, reported significantly less pain than runners who received a placebo. The anti-inflammatory substance found in the peel of the fruit contains the same enzyme as over-the-counter anti-inflammatory drugs, like ibuprofen. That's because tart cherries have the highest anti-inflammatory content of any food, including blueberries, pomegranates and other fruits. Researchers at Oregon Health & Science University say tart cherry juice is a safer, natural way to treat muscle pain and inflammation. Tart Cherry Juice Pain Releif - Research SummaryīACKGROUND: Runners may want to open the refrigerator instead of the medicine cabinet when treating their post-marathon aches. Women with osteoarthritis who drank 10 ounces of tart cherry juice twice a day for three weeks saw a significant reduction in C-reactive protein, a marker of inflammation in the blood.Ĭontributors to this news report include: John Hammarley, Field Producer Amber Sumpter, News Assistant and Brent Sucher, Editor. Tart cherry juice is also effective in reducing chronic inflammation. Biology of Sport, 38(1), 97–111."What I like is the fact is that the long-term effects are going to benefit me versus hurt me," McCall said. Tart cherry and pomegranate supplementations enhance recovery from exercise-induced muscle damage: a systematic review. American journal of therapeutics, 25(2), e194–e201. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. Levers K, Dalton R, Galvan E, O'Connor A, Goodenough C, Simbo S, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S, Crouse S, Kreider RB.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J.Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. Please consult with a Registered Dietitian to ensure tart cherry juice is the right option for you and your health needs.Ĭurious to learn how to use tart cherry juice for your individualized needs? Work with WPA’s Sport Dietitian to help you find the proper dosage and timing to support your recovery! Opt for 100% tart cherry juice that is not mixed with other juices or made from concentrate. Having an 8 oz glass 1-2 hours before a training session and 1-2 hours before bed may prove beneficial to your performance, as well as recovery. Benefits were noted within 7-10 days of beginning to intake tart cherry juice. So when is it best to chug some cherry juice? The majority of research conducted on this topic has observed benefits when an individual consumes two, 8 oz glasses of juice per day. (2,4) And enhanced sleep is a key piece of the equation to promote a recovered and less injury prone athlete. It has shown the ability to improve sleep time and quality by elevating the body’s melatonin levels. (1,3,5) Plus, tart cherry juice’s role in improved sleep is simply an added bonus. Increased blood flow allows more oxygen to reach the muscles and stimulate repair/recovery, decreasing soreness as you start the following day’s workout. (1,3,5) This can allow for recovery from exercise induced muscle damage that is acquired via all of the training the body endures day to day. What do these benefits shown in research have to do with recovery? The antioxidant and anti-inflammatory properties of tart cherry juice/powder displays the capacity to prevent inflammation and oxidative stress. Whether you have heard the hype about its benefits or not, let’s breakdown the proposed recovery benefits. To keep those legs fresh and the body from feeling stale in tomorrow’s workout, consider introducing tart cherry juice into the mix. Whether you bike, run, swim, or climb, nutrition is what keeps you moving and grooving.
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