The Benefits of Tart Cherry Juice for Athletes

Exploring the benefits of tart cherry juice for sports performance

If you are an athlete or someone wanting to improve their athletic performance and are wondering about the potential benefits of tart cherry juice, this blog post is for you! In this blog post, we will explore the benefits of tart cherry juice, how to incorporate it into your diet, and some additional tips for staying well-fueled for sports activities.  

Key Takeaways 

• Tart cherry juice may improve sleep and speed up muscle recovery thanks to its melatonin and antioxidant content. 

• Research shows potential benefits for reducing inflammation, soreness, and joint pain in athletes. 

• Montmorency (sour) cherries offer the most benefits — not all cherries are equal. 

• Aim for 295 mL (10 oz) before and after exercise to support performance and recovery. 

• Use tart cherry juice as a supplement, not a substitute, for balanced sports nutrition. 

What are the Benefits of Tart Cherry Juice? 

There has been lots of interesting research looking into the benefits of tart cherry juice over recent years for its role in chronic disease prevention, sports applications, and as a natural sleep aid.  

These benefits are linked to two particular components found within this stone fruit: melatonin and anthocyanin (a type of flavonoid; antioxidant). 

Let’s dive into more detail of why and how these provide benefits: 

Improved sleep quality  

Melatonin is a critical molecule for regulating the sleep-wake cycle in humans. Tart cherry juice is one of the few known food sources of melatonin. Some studies show that supplementation with 1-2 servings of tart cherry juice per day improved sleep duration and quality in participants with insomnia. It should be noted that these were short term studies, and more research is needed, however show promising results so far.  

Adequate rest is foundation for both physical and mental health and is especially important for athletes’ recovery and repair of muscles after intense workouts or activities.  

Improved recovery 

Apart from the potential benefits for sleep improvement, the anthocyanins in tart cherry juice can provide additional recovery benefits for active individuals.  

The antioxidants within this fruit can help improve circulation, improve nerve function, and reduce the presence of free radicals that cause muscular and vascular damage to the body. Intense or prolonged exercise can increase the number of free radicals in the body, therefore having this powerful antioxidant to “mop up” the extras, may provide benefits to athletes in both strength and endurance sports.  

Reduced inflammation and oxidative stress   

Some studies have reported markers of inflammation to be lower in athlete groups that supplemented with tart cherry juice compared to the placebo group. As a result of this, some athletes reported less joint pain while exercising and quicker recovery in preparation for their next training or competition. 

Apart from athletic applications, it should be noted that the anti-inflammatory properties of tart cherry juice could have wider applications, specifically in inflammatory conditions such as gout or arthritis. 

How Can I Incorporate Tart Cherry Juice?  

It’s important to note that not all cherries are the same. Tart cherries (also called Montmorency cherries or sour cherries) have significantly more anthocyanins and phenols than sweet cherries. So, if you’re looking for the benefits described above, make sure you’re choosing the tart or sour cherries!  

Ideas to Incorporate Tart Cherry Juice into Your Diet: 

• Have a refreshing glass of pure tart cherry juice over some ice cubes. You can also mix with another juice like apple juice to bring down the tartness if you prefer. 

• Incorporate into a smoothie, like this one 

• Add dried tart cherries to your granola, on top of oatmeal, in salads, or part of homemade trail mix 

How Much Tart Cherry Juice Should I Drink and When? 

While further research may be needed to solidify specific dosage recommendations, based off current research, drink about 10oz (295 mL) of tart cherry juice before activity and another 10oz (295 mL) within 30 minutes after activity to gain potential benefits from supplementing. 

A Note on Sports Nutrition  

Hopefully by now, you’ve learned a little more about the potential benefits of adding tart cherry juice into your diet. While these benefits are promising and exciting, supplementing tart cherry juice should not be a replacement for proper, nutritious foods that are foundational for providing the necessary energy and recovery for activity. Ensure that you are eating regularly and balanced to support your bodies calorie, carbohydrate, and protein needs.  

If you are curious about what good sports nutrition foundations are, check out these great blog posts! 

Sports Dietitian Tips: Back to the Basics of Sports Nutrition  

Sports Dietitian Tips for What to Eat After a Workout 

Looking for further support in making lifestyle changes? We can help!  

Unsure where to start or feeling stuck on the way? Get connected with one of our dietitians who can support you on your journey. We have a team of experienced dietitians who are passionate about coming along side you and finding personalized solutions to your nutrition challenges.  

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