Do Athletes Really Need Tart Cherry Juice to Improve Performance?

 

You may have heard of tart cherry juice as the latest and greatest miracle drink to improve your performance, your recovery, your sleep, and even your immunity. But can a juice really do all of that?

Here, TrueSport Expert Stephanie Miezin, MS, RD, CSSD, the Director of Nutrition for the NWSL team, KC Current, shares exactly what tart cherry juice might be helpful for—and what’s just hype.

What is Tart Cherry Juice and Why Are People Drinking It?

Like any supplement or food, there are many, many health claims made about what tart cherry might be able to do,” says Miezin. “From my experience, when something like this is delicious and sweet, it tends to catch on with people when they hear it may have health benefits as well.”

The top claims around tart cherry juice include that it makes you less sore post-exercise, it helps improve sleep quality, and it increases immune function. There is a good amount of compelling research around the post-exercise recovery and soreness claims.

However, the other claims have less research backing them. The sleep improvement claim is likely based on the fact that tart cherry contains melatonin, a sleep-inducing compound, while the immune-boosting claim is based on the fact that it’s rich in antioxidants, which can help support the immune system.

What Are the Benefits?

“We do have a good amount of research at this point that shows that cherry consumption—including tart cherry juice—will actually accelerate muscle recovery after hard training or exercise,” says Miezin. “So, you may recover a little bit faster, which means that you can get back to pushing hard in the gym or in a sprint workout.”

But why does this happen? “What we’re seeing is that cherries in general are a great source of antioxidants,” explains Miezin. “The idea is that those antioxidants can essentially buffer against some of the oxidation or inflammation that’s happening with high intensity or really hard exercise. That buffering of the cherries basically can help you return to exercising at a higher intensity or more power faster.”

Eating cherries may also be beneficial. “However, there hasn’t been as much research on cherries versus tart cherry juice,” explains Miezin. “We do know that sweet cherries are super high in antioxidants, very similar to tart cherries. So, there’s absolutely the possibility that sweet cherries or other types of cherry juices could be just as beneficial as tart cherries. There is also some evidence that blueberries might have similar effects with recovery. Really, we’re talking about high-antioxidant foods, specifically ones that contain anthocyanins. It’s likely that the high concentration of those types of antioxidants are creating the benefit here.”

How Can You Make the Most of Tart Cherry Juice?

If you are thinking about trying tart cherry juice, it won’t work instantly. The protocol Miezin suggests is drinking it daily either on its own or mixed into a smoothie. “The most important thing is taking it for several days before the day that you want it to work,” she says. “Those antioxidants need to ‘build up’ in the body so that they are available to help your muscles start recovering immediately following your hard competition or training session.”

“If you can’t get your hands on tart cherry juice or don’t like the taste, you can try to incorporate other high antioxidant rich foods into your diet, such as berries in general, or pomegranate, or even red cabbage.” The juice form tends to have the highest antioxidant concentration—otherwise, to reach the antioxidant concentration used in the research, you’d need to eat more than 100 cherries.