By this point, nobody is surprised. Most people who run professionally, recreationally, or for sport have heard of tart cherries. The idea that tart cherry juice is an athlete’s secret weapon may even have been supported by evidence.
This quick guide will cover how much tart cherry juice to drink, when to use it, and the answers to the most frequently asked questions about the benefits of tart cherry juice for athletes.
Are cherries healthy for athletes?
Without a doubt, cherries are very good for athletes. The numerous ways that tart cherries help to alleviate typical running injuries have been proven by research. In the National Library of Medicine alone, there are over 950 studies on tart cherries.
Consumption of tart cherries and recovery in marathon runners are directly correlated, according to research from Northumbria University. By boosting antioxidant capacity and lowering inflammation, tart cherry juice promotes healing, performance and overall health.
What advantages does tart cherry juice have for athletes?
Consuming tart cherry juice has several benefits. Researchers are still learning about tart cherries’ numerous advantages for overall health and a healthy lifestyle. The following are the five main advantages of tart cherries, both whole, frozen, concentrate, powder, cherry capsules and juiced, for athletes like runners and triathletes.
- Faster muscle recovery after training
- Pre-training muscle and oxidant boost
- Better sleep
- Reduced levels of stress on the body, muscles and brain
- High levels of ORAC (Oxygen Radical Absorption Capacity) to fight free radicals
How much tart cherry should an athlete consume?
Finding the appropriate dosage of tart cherry juice to consume after reading studies may be difficult. For instance, the numerous studies examined here used a wide range of tart cherry dosages, including 50–280 tart cherries per day and roughly 65–820 mg of anthocyanins per day.
It’s crucial to take into account the reported most effective dosage in order to condense this wide range. According to research, an 8-ounce (240 ml) serving of tart cherry juice provided a statistically significant benefit from tart cherries.
This is the same as consuming at least 60 mg of anthocyanins daily. Naturally, tart cherries can be consumed whole if a person also needs a source of fiber, but experts advise mixing concentrated tart cherry powder into a juice or smoothie to quickly reap their benefits. Also, drinking the cherry juice on a daily basis.
Whichever appeals to them, most importantly is getting started with a cherry juice routine.
What is the tart cherry juice that is best for athletes?
When is tart cherry juice appropriate for athletes? According to studies, 8 to 12 ounces of tart cherry juice should be consumed twice daily, four to five days prior to a sporting event, by active athletes. Two to three days following the incident, the same dosage should be taken for recovery.
As a recovery aid, this should be continued for the next two to three days. To ensure a high level of tart cherry juice benefits for athletes, you can drink 8–12 ounces two hours prior to a daily workout or run for daily support and shorter workouts and runs.
According to studies, tart cherries function best after the body has had a few days to absorb the numerous phytonutrients that help shorten the time it takes for muscles to recover after exercise.
The benefits of cherries for muscle recovery
The fact that tart cherries contain so many phytonutrients compared to other superfruits is the main reason why they are excellent for muscle recovery. Anthocyanins, flavonoids, flavanols, polyphenols, and other organic compounds are some of their phytonutrients.
This varied profile of phytonutrients offers a number of pathways for the anti-inflammatory and antioxidant effects of exercise. When one pathway for pain relief or acting as an antioxidant is exhausted, tart cherries’ numerous other phytonutrients can switch to other pathways.
Tart cherries have a lot more ways than other superfruits and antioxidant-rich berries to produce antioxidant effects, as can be seen in the comparison chart of phytonutrients below. Red Report is the source.
Which tart cherry juice is most suitable for athletes?
Athletes and runners benefit from tart cherries’ high anthocyanin content because it boosts endurance and increases maximum oxygen consumption, which lessens the effects of exhaustion. Therefore, before you go out and buy the sweet varieties that are the most popular in the market (Rainier, Bing, etc. ), you should look for the tart varieties.
Which cherry preparations are the best?
However, eating fresh tart cherries is also acceptable. The best forms are in juice and powder. It should be noted that eating lots of cherries will not provide the same benefits as drinking an 8-ounce glass of the best tart cherry juice for athletes.
Benefits are felt sooner with a glass of tart cherry juice. The benefits of tart cherry juice for athletes can be topped off with a measured concentrated juice powder for convenience and predictability. fatigue. It’s critical to include healthy routines if you want to naturally boost energy levels without turning to caffeine. One of the best ways to gain more energy .
