Science-Backed Secrets: Tart Cherry Juice for Unbeatable Muscle Recovery and Performance
What is Tart Cherry Juice?
Tart cherry juice comes from a type of cherries known as tart cherries, sour cherries, or Montmorency cherries. Unlike sweet cherries, these cherries are more acidic and have a tangy taste. The juice extracted from these cherries is rich in antioxidants and anti-inflammatory properties, making it popular for its potential health benefits.
The Goodness in Tart Cherry Juice
Tart cherry juice contains various beneficial compounds, including polyphenols, vitamin C, vitamin A, potassium, and fiber. These nutrients play a crucial role in supporting overall health and wellness.
Research Backs Tart Cherry Juice for Muscle Recovery
Studies have shown promising results regarding the effects of tart cherry juice on muscle recovery. A systematic review and meta-analysis conducted in 2021 found that tart cherry supplementation significantly reduced muscle soreness and strength loss after intense exercise when compared to a placebo. This suggests that consuming tart cherry juice may help our muscles recover faster after a tough workout.
Decrease Inflammation with Tart Cherry Juice
Additionally, a more recent systematic review in 2022 revealed that tart cherry juice can lower the levels of c-reactive protein, an inflammatory mediator in the body. Lower inflammation can lead to better overall performance and recovery during physical activities.
Endurance Exercise Benefits
For those engaging in endurance exercises, such as running or cycling, tart cherry juice can be especially beneficial. A meta-analysis of 10 different studies, which included both males and females, demonstrated that tart cherry juice or powder had a positive impact on exercise performance and endurance.
How Much to Consume
To enjoy the potential benefits of tart cherry juice, studies suggest drinking around 200 to 480 milliliters (7 to 16 ounces) per day. You can have it 1-2 hours before or after your workout to naturally enhance muscle recovery and performance.
Other Reasons to Love Tart Cherry Juice
Besides aiding muscle recovery and performance, tart cherry juice has even more reasons to love it! It can promote better sleep, support joint health, keep the heart healthy, and boost brain function. So, there are plenty of good reasons to include this magical elixir in your daily routine.
Choosing the Right Tart Cherry Juice
When selecting tart cherry juice, it’s essential to pick one that’s 100% pure, without any added sugars or artificial additives. Some products may not offer the same benefits if they contain these additional ingredients.
Conclusion
Tart cherry juice is indeed a magical elixir that can aid in muscle recovery and enhance performance, backed by scientific research. With its antioxidant and anti-inflammatory properties, along with other essential nutrients, it can be a valuable addition to your daily routine. So, next time you’re looking for a natural way to boost your workouts and support your overall health, consider reaching for a refreshing glass of pure tart cherry juice!
References:
Hill, Jessica, Keane, Karen, Quinlan, Rebecca and Howatson, Glyn (2021) Tart cherry supplementation and recovery from strenuous exercise: a systematic review and meta-analysis: Tart cherry juice and recovery. International Journal of Sport Nutrition and Exercise Metabolism, 31 (2). pp. 154-167.
Ali Gholami, Bahareh Amirkalali, Hamid Reza Baradaran, Mitra Hariri. (2022)
The beneficial effect of tart cherry on plasma levels of inflammatory mediators (not recovery after exercise): A systematic review and meta-analysis on randomized clinical trials, Complementary Therapies in Medicine,
Volume 68,102842,ISSN 0965-2299.
Ruirui Gao & Philip D. Chilibeck. (2020) Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis, Journal of the American College of Nutrition, DOI: 10.1080/07315724.2020.1713246.
