Read time: 2 minutes
Enjoy this quick summary from Becca for some of the benefits of tart cherry.
I wanted to share my recent experience with a food-based supplement boasting benefits primarily around recovery and sleep – tart cherries!
While I don’t subscribe to the idea of a magic pill in any particular supplement, there are a few supplements worth considering for various reasons. In this case, the number of cherries one would need to consume to elicit the benefits (75+ cherries daily) would be unreasonable at best, and ill-advised at worst (hello, fiber kick).
Research generally uses 8 ounces of tart cherry juice or 1-2 ounces of concentrate 1-2 times daily. Most research has been in the exercise setting and shown positive effects on recovery, particularly reducing muscle soreness/pain and overall inflammation due to the high antioxidant properties in cherries. Some research has focused on sleep and shown improvements in sleep time likely due to the melatonin and tryptophan content naturally present in this fruit.
If you’re looking for an edge when it comes to recovery, include one serving (typically 8 oz juice or 1 oz concentrate) post-training. To use specifically around a competition, include one serving 2x/day for at least 4 days prior, day of, and 2 days post-competition. This supplement isn’t cheap, so you’ll have to determine the cost/benefit for your individual situation. Because we can see acute benefits from this, I selectively incorporate it for key training sessions and suggest using it around key events.
Whether or not you’re in the market for this particular supplement, try including tart cherries in your diet to still benefit from the antioxidant properties! I keep a bag of frozen on hand to use in smoothies, atop oatmeal, or with dessert like chocolate mousse or yogurt.
Got a question about tart cherries? Let us know.
-Becca