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
2 cups tart cherry juice. 1 cup water. 1/4 cup lime juice. 2 tablespoons honey or pure maple syrup.
Are there electrolytes in tart cherry juice? ›
The reason: cherries' carbohydrates provide energy, electrolytes keep you well hydrated, and antioxidants decrease inflammation and oxidative stress, Stacey said. Research shows that cherry juice alone can reduce markers used to measure inflammation by 20%.
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.
Is it OK to drink tart cherry juice everyday? ›
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.
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).
What is the healthiest hydration drink? ›
Healthy electrolyte drinks include coconut water, milk, fruit juice, smoothies, and sports drinks. MedlinePlus. Fluid and electrolyte balance. U.S. Department of Agriculture.
Are there any bad side effects to drinking tart cherry juice? ›
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.
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 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.
Does tart cherry juice raise blood pressure? ›
Tart cherry can control inflammation by administering the proper dose. Even though tart cherry generally doesn't affect blood pressure and heart rate, further high-quality studies are needed to determine its effect.
The biggest difference between tart cherry juice vs capsules is the amount of sugar/liquid/energy that products contain. The capsules may be better for athletes working on weight maintenance or managing energy consumption.
Is tart cherry juice good for your bowels? ›
It keeps your digestive system working, which promotes regularity by giving the bulk of your stool. Excess consumption of tart cherry juice may lead to: Stomach pain. Diarrhea.
Does tart cherry detox your body? ›
Our tart cherry concentrate is packed with 17 antioxidants, Vitamin C, potassium, melatonin, and fiber! These antioxidants include powerful anthocyanins which are found to detoxify diseased cells in studies2 that discuss toxins in the body.
Is cherry tart a laxative? ›
Cherries also contain certain compounds, including fiber, sorbitol, and salicylates, that when combined together have a laxative effect. So to answer the question, “Do cherries make you poop?” The answer is yes!
Can you drink too much tart cherry? ›
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.
Does tart cherry juice raise potassium? ›
One key nutrient to support post-workout recovery is potassium. The amount of potassium in your body plays a role in your muscles' cell function. (4) Since tart cherry juice is naturally high in potassium, it is a perfect remedy to replenish your body with this important nutrient.
Is cherry juice an electrolyte? ›
12. Tart Cherries. While tart cherries in their fruit form, aren't as popular as other varieties, they're an incredible source of electrolytes nonetheless. 100 grams of tart cherry juice alone or in a smoothie will give you 161 mg of Potassium.
What fruit juice has the most electrolytes? ›
The experiment found that orange juice has the most electrolytes, which is surprising, since sports drinks are so heavily advertised for their amount of electrolytes. Distilled water had the least electrolytes, probably because the water was purified, and doesn#t have many minerals and ions.
What drink has the most electrolytes? ›
For the most concentrated electrolyte bang for your buck, Pedialyte Sport electrolyte blend is said to provide three times the amount of electrolytes—specifically, sodium, chloride, potassium, magnesium, and phosphate—and a fourth of the sugar compared to other sports drinks on the market.
Does cherry have electrolytes? ›
While there is emerging research about their role in reducing muscle pain, inflammation, and improving recovery, tart cherries are also a source of many essential nutrients and electrolytes. One cup of cherries offers between 270 and 300mg of potassium, as well as small amounts of calcium, magnesium, and sodium.
