The Delicious Secret To Sports Recovery
LOOKING TO RECOVER LIKE THE PROS?
The secret weapon that sports dietitians rely on to enhance their athletes' recovery and performance? Tart cherries. Tart cherries have been a staple in dietitians' toolkits for years and for good reason. In the early 2000s, studies began emerging, showcasing the potential of tart cherries to aid in exercise recovery, improve performance, and even enhance sleep. While no single supplement or ingredient can replace a well-balanced diet, tart cherries can certainly be the cherry on top of your nutrition plan.
ARE ALL CHERRIES CREATED EQUAL?
When it comes to cherries, there are two primary types: sweet (Prunus avium L.) and tart (Prunus cerasus L.). While sweet cherries dominate grocery stores and farmer's markets, it is actually the tart cherries that have gained attention for their recovery benefits. Surprisingly, the preference for tart cherries in studies may be influenced by factors like cost and availability rather than significant differences in their polyphenol concentrations or health-related effects. Interestingly, certain varieties of sweet cherries exhibit comparable qualities to tart cherries, suggesting that their effects on the body may not be significantly different. However, more rigorous randomized controlled trials directly comparing sweet and tart cherries are needed to provide conclusive evidence [1]. Until then, tart cherries will continue to serve as the gold standard for enhancing recovery and performance.
WHAT’S THE MAGIC INSIDE TART CHERRIES?
Tart cherries stand out not only for their nutritional profile, boasting high fiber, vitamin C, and potassium content but also for their remarkable concentration of polyphenols, particularly anthocyanins ([2], [3]). These anthocyanins are especially noteworthy due to their potent antioxidant and anti-inflammatory properties.
WHY ARE THESE MAGICAL PROPERTIES CRUCIAL FOR ENHANCING RECOVERY AND PERFORMANCE?
Intense and rigorous exercise can trigger heightened metabolic activity, leading to increased oxygen consumption. This elevated oxygen utilization can result in the generation of reactive oxygen species (ROS), commonly known as free radicals. Free radicals, being highly reactive molecules, can cause oxidative stress and damage cells, proteins, and DNA. While some level of oxidative stress is a normal response to intense exercise, excessive production can hinder recovery, increase the risk of injury and fatigue, and impede overall performance. Tart cherry juice, rich in anthocyanins, as mentioned above, provides a robust source of antioxidants that can effectively minimize oxidative stress during and after exercise. Studies show that incorporating tart cherries can enhance force production, reduce time to fatigue, alleviate muscle soreness, and mitigate markers of inflammation [4].
During exercise, the body also experiences an increase in inflammation as a result of muscle damage, metabolic stress, and immune system activation. This can lead to a temporary rise in C-reactive protein (CRP) levels, which is produced by the liver and released into the bloodstream in response to inflammation. Although this temporary increase in CRP levels is not of concern, chronic elevation is. Research has shown that tart cherry juice consumption can lead to a decrease in CRP markers [5]. These findings suggest that tart cherry juice may help mitigate systemic inflammation.
Lastly, tart cherries contribute to improved sleep quality thanks to their natural content of melatonin [6]. Melatonin plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. Quality sleep is paramount for athletes as it supports physical recovery, cognitive function, hormone regulation, and emotional well-being.
WHAT’S AN EFFECTIVE WAY TO ADD TART CHERRIES TO YOUR DIET?
Numerous studies have indicated that different forms of tart cherries, such as concentrates, juice, powder, or capsules, can yield similar effects when consumed as a 100% tart cherry product. While incorporating whole tart cherries into your diet is advantageous, opting for a concentrated form is more efficient and practical compared to consuming a large number of whole cherries (approximately 45-60 cherries) to achieve an effective dose.
If the goal is to enhance exercise recovery or improve endurance exercise performance, it is recommended to consume tart cherry juice daily for a period of 3-7 days leading up to the targeted exercise session, with an additional intake of tart cherry juice 1-2 hours before the actual event. Following the event, tart cherry juice should continue to be consumed for 2-4 days. While longer-term supplementation studies are yet to be conducted, it is speculated that for optimal exercise recovery benefits, athletes should consider supplementing with tart cherry juice throughout the entire competitive season.
Concentrate: 1oz. (2 TBSP) taken twice daily (2 oz total)
Juice: 8-12 oz., consumed twice daily (16-24 total)
To improve sleep, the most common dosage involves consuming either 1 oz. of tart cherry juice concentrate or 8 oz. of tart cherry juice twice daily, with one dose in the morning and the other 1-2 hours before bedtime [5].
WHICH TART CHERRY PRODUCTS ARE RIGHT FOR YOU?
When selecting the right tart cherry product for you, look for a concentrate or juice that is 100% tart cherries, with Montmorency and Bing being popular varieties. A few reputable brands include Cheribundi, Cherrish, and Lakewood Organics.
If you're an athlete and want to opt for a supplemental form, ensure that any supplement you take is third-party tested by NSF for Sport and/or Informed-Choice for Sport. These certifications verify that every batch of products has been tested before market release, attesting that the products do not contain substances banned by sports organizations, the supplement contents match printed labels, and that unsafe and doping-related contaminants are not detectable [7]. A couple of certified supplements on the market are HumanN Tart Cherry Gummies and OAIM Tart Cherry.
SO, SHOULD YOU ADD TART CHERRIES TO YOUR DIET?
Tart cherries, in all forms, can be beneficial for anyone looking to incorporate antioxidants into their diet. The impact of oxidative stress is not exclusive to athletes alone; our bodies regularly encounter numerous substances and environmental pollutants that generate free radicals. With no downside and a plethora of benefits, do your body and mind a favor and add tart cherries to your daily routine.
References:
Murry, M. (2022). Tart Cherry Juice. Retrieved from https://examine.com/supplements/tart-cherry-juice/
King Orchards. (n.d.). Healthy Cherries. Retrieved from https://kingorchards.com/healthy-cherries/
Kirakosyan, A., Seymour, E. M., Urcuyo Llanes, D. E., Kaufman, P. B., & Bolling, S. F. (2008). Chemical profile and antioxidant capacities of tart cherry products. Department of Surgery and The Michigan Integrative Medicine Program, University of Michigan, Ann Arbor, MI, USA.
Gao, R., & Chilibeck, P. D. (2020). Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. Journal of the American College of Nutrition, 39(7), 657-664. doi: 10.1080/07315724.2020.1713246. PMID: 31986108.
Hill, J. A., Keane, K. M., Quinlan, R., & Howatson, G. (2021). Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. International Journal of Sport Nutrition and Exercise Metabolism, 31(2), 154-167. https://doi.org/10.1123/ijsnem.2020-0145
Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), 909-916. https://doi.org/10.1007/s00394-011-0263-7
Vento, K. A., & Wardenaar, F. C. (2020). Third-Party Testing Nutritional Supplement Knowledge, Attitudes, and Use Among an NCAA I Collegiate Student-Athlete Population. Frontiers in Sports and Active Living, 2, 115. https://doi.org/10.3389/fspor.2020.00115
