Snacking on tart cherries is a flavorful way to relieve muscle pain after a strenuous run, according to scientists from the Oregon Health and Science University (see Reference 2). A variety of recent studies highlights the health benefits of this sour fruit for long distance runners. Whether you are working toward a 5K race or a marathon, give yourself an extra boost by including tart cherries into your training plan.
About Tart Cherries
Tart cherries (Prunus cerasus), also known as sour cherries, are cold-hardy members of the rose family. Compared to its close relative, sweet cherries (Prunus avium), tart cherries are more acidic and have less sugar. This small, sour fruit is incorporated into pie fillings and used for jams, and tart cherry juice is also available in some markets.
Antioxidants
Tart cherries are chock full of anthocyanins -- compounds with a high antioxidant capacity that protect against damaging free radicals. Anthocyanins are noted for many health benefits, including having anti-inflammatory properties and improving vision and circulation, according to the Linus Pauling Institute. Tart cherries have more anthocyanins than other juicy fruit, such as sweet cherries, blueberries and cranberries.
Muscle Recovery
Quenching your thirst with tart cherry juice is beneficial for muscles after a long run. In a 2010 study published in “Scandinavian Journal of Medicine and Science in Sports,” G. Howatson and coauthors reported that doing so reduced inflammation and encouraged a speedier muscle recovery in runners. These benefits occurred when runners consumed tart cherry juice for five days prior to, on the day of and for two days after a marathon. Other studies also show improved muscle recovery in runners who consumed this juicy fruit for just a brief time.
Pain Reduction
Drink tart cherry juice and you may feel less pain after a tough race, according to a 2010 report in the “Journal of the International Society of Sports Nutrition.” Runners participating in the Oregon Hood to Coast relay race consumed tart cherry juice twice daily for a week prior to the hilly event. Kerry Kuehl and coauthors noted that runners who consumed tart cherries reported less pain after the race than runners who did not drink cherry juice. The anti-inflammatory components of tart cherries may contribute to less pain after runs.
References
- “Natural Medicine Journal”; Health Effects of Tart Cherries; Jacob Schor; 2011
- “Journal of the International Society of Sports Nutrition”; Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial; Kerry S Kuehl, et al.; 2010
- “Scandinavian Journal of Medicine and Science in Sports”; Influence of tart cherry juice on indices of recovery following marathon running; G. Howatson, et al.; 2010
- Virginia Cooperative Extension; Growing Cherries in Virginia; Richard P. Marini; 2009
- Oregon State University; The Possible Health Benefits of Anthocyanin Pigments and Polyphenolics; Ronald E. Wrolstad; 2001
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