Physical activity, endurance, and strength training require nutritional preparation to help maximize your training. Therefore, knowing which supplements can boost them is essential. Understand that training is one-half, and recovery is the other needed to maximize your results. With that said, tart cherry juice is one of the best drinks that will provide nutrition for the best of both worlds.
What is Tart Cherry?
Tart cherry is a bit different than sweet cherry. Tart cherry is mainly consumed in a powder, pill, or juice form. But to get the powerful benefits of tart cherry, you need to ensure that the powder and juice are natural. For example, buying concentrated juice will have a lower percentage of fruit, and probably a ton of sugar added. So, make sure it is real and natural.
Benefits of Tart Cherry to Enhance Training and Recovery
Tart cherry has several health and sports performance training benefits rather than just consuming regular cherries. Tart cherries have very small amounts of essential vitamins and minerals. However, they are very high in antioxidants and anti-inflammatory nutrients. That is what gives them the unique power to enhance recovery and boost training.
1. Boost Performance and Training
One specific nutrient you will find in tart cherries and not many other fruits is Nitric Oxide (NO). NO is a bronchiole dilator. That means NO expands the tubes in your lungs to breathe in more air. And it also expands your veins and arteries to increase blood flow. The enhancement of respiratory and cardiovascular function significantly and noticeably boosts your energy.
2. Recover Faster
Tart cherries are very high in anti-inflammatories. After training or exercise, your body produces inflammation from the training. It is a perfectly normal response to exercise. However, tart cherry helps reduce inflammation faster by clearing it out so muscles can begin the repair process sooner. Also, anti-inflammatories enhance recovery by diminishing muscle pain and reducing soreness.
Inflammation interferes and slows down recovery. So tart cherry is perfect for eliminating it quickly. You can train all you want, but if recovery is poor, then progress will be slow.
A study done using tart cherry supplementation using 27 endurance-trained runners or triathletes showed powdered tart cherry reduced immune and inflammatory stress associated with muscle breakdown and soreness that improved the speed of recovery, leading to an increase in performance in aerobic athletes.
3. Sleep Better
Tart cherry can help you get a good night’s sleep and sleep better. They have a lot of melatonin and tryptophan that help you get a deeper and longer sleep. Sleep quality is essential for optimal and maximal recovery from training and exercise.
4. Great for Arthritis and Gout
Tart cherries help reduce arthritis and gout symptoms associated with joint pain, swelling, and inflammation. In addition, tart cherry juice or powder decreases uric acid levels associated with increasing the symptoms. Because of its effects as a potent anti-inflammatory, people with arthritis often see and feel the benefits within just a few weeks.
5. Brain Health
Many studies show tart cherry improves brain health and function. Tart cherry is very high in antioxidants. It helps prevent neurodegenerative diseases like Parkinson’s and Alzheimer’s disease. Furthermore, tart cherry juice is effective at preventing heart disease and cancer.
6. Immune Booster
Tart cherry is high in antioxidants called quercetin and anthocyanins. These are a part of the flavonoid compound group. Flavonoids are great at fighting free radicles in the body that cause disease. Also, these antioxidants are excellent for preventing viral infections, flu, and colds.
So, consider tart cherry juice to boost your health and athletic performance. It is hard to find juice and supplements that can enhance training and recovery at the same time.
If you can’t find the juice, take tart cherry pills. It is the powder in a capsule. Either one you choose; you will get the same benefits.
If you choose the powder or capsule form, make sure the tart cherry is dark pink or reddish purple. All you need to take is about 400 to 500 mg a day. The effects start to work in about four to five days.
I am not big on taking many supplements, but some are very beneficial to reap the benefit. For instance, you would have to eat about 200 cherries to get the benefits of 400-500 mg.
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