I wasn’t planning on running the Atlanta half marathon, but as luck would have it, an opportunity happened to fall into my lap to run it sponsored by a company called Cherry Marketing Institute (CMI), who was starting a new campaign called “Choose Cherries”. I would assume I am not alone in not knowing what great health benefits cherries have to offer. I know they taste good, the pits can be fun to spit out, and they are always a good snack….but after researching the company a little before agreeing to “represent” them at the ING half, I found many interesting facts on their website:
- Did you know that cherries may have POWERFUL pain relief benefits for runners and other athletes?
- Cherries offer incredible benefits as antioxidants
- Cherries have proven to soothe symptoms of Arthritis, Inflammation and Gout
- Cherries can speed recovery after a workout for everyone from the Elite athlete to the weekend warrior
- Cherries are an excellent source of melatonin, which help aid in sleep and fight jet lag
- Powerful antioxidants in cherries may reduce inflammation and reduce risk factors for heart disease
I am training for my first full marathon, and now agreed to run a half in two weeks, so one particular section got my attention, very quickly:
Research from Oregon Health & Science University revealed that runners who drank cherry juice twice a day for seven days prior to and on the day of a long-distance relay had significantly less muscle pain following the race than those who drank another fruit juice beverage. Researchers believe cherries’ post-exercise benefits are likely because of the fruit’s natural anti-inflammation properties – attributed to antioxidant compounds called anthocyanins, which also give cherries their bright red color.
Cherries’ post-exercise benefits are good news for the increasing number of active adults who feel the aches and pain of post-exercise muscle soreness. The average age of today’s endurance athlete is 40-years-old (marathonguide.com). According to health and fitness experts, diet is a key part of training to manage pain.
“Most people only think about how to manage post-workout pain, not realizing that pain management and the ability to maximize muscle recovery starts before you even put on your shoes,” said Leslie Bonci, sports dietitian and Director of Sports Nutrition at the University of Pittsburgh. “I recommend tart cherry juice to my athletes because it is a natural, anti-inflammatory option that provides additional nutrition value such as antioxidants and carbohydrates. Cherry juice is also extremely convenient to incorporate into a routine because it is available all year round and easy to take on the road.”
Bonci also authored the Red Recovery Routine, which provides simple and healthy ways to not only enhance your overall training diet, but to incorporate tart cherries into your day for increased pain relief and performance.
Leslie Bonci has a Q and A on the site, which I found partiuclarly interesting:
As a registered dietitian with an expertise in sports medicine nutrition, what types of food based solutions do you recommend for active people?
A major concern for people who are physically active is the risk of injury due to joint stress and exercise-induced inflammation. To help prevent inflammation from becoming a major problem, I often recommend my clients include various foods in their diet that can naturally help reduce inflammation.
For example, cherries, one today’s hottest “Super Fruits”, have been linked to reduced inflammation in the body. Cherries have the highest levels of antioxidants called anthocyanins 1 and 2 which science has shown may have pain-relieving properties similar to some types of pain medications. And, in fact a recent study by the University of Michigan revealed cherry-enriched diets reduce markers for inflammation in animals
In addition to cherries I also recommend foods like spinach, green tea, sweet potatoes, olive oil, ginger, fatty fish and ground flaxseed for their anti-inflammatory compounds.
Do the athletes you work with eat/drink cherries?
Yes they do! In fact may of the athletes I work with have been drinking cherry juice to help reduce their activity-induced inflammation. I love the idea of having them eat more RED because its those powerful anthocyanins that have the anti-inflammatory properties, so I sometimes mix protein powder with cherry juice. A few other tips:
Pre-Workout:
- A handful of dried cherries as a grab-and-go snack. Or try the Power Berry Trail Mix Energy Cookie with dried cherries, flaxseed, oats and almonds for a carbohydrate and protein-rich boost.
- Add dried cherries to a bowl of whole grain oatmeal for a carbohydrate-rich energy lift.
- Create a smoothie with cherry juice, such as the Cherry Berry Smoothie.
Post-Workout:
- A trail mix of dried cherries, pretzels, nuts and cereal, such as Cherry Trail Mix, to help satisfy the recommended intake of 35-50 grams of carbohydrates and 12-15 grams of protein within 15 minutes of the workout.
Do you recommend cherries for people who aren’t professional athletes?
Absolutely. For anyone who is active, in particular those who are aging, cherries can offer not anti-inflammatory benefits but also a lot important nutritional benefits. They are high in antioxidants and they also contain other important nutrients such as beta carotene (19 times as much as blueberries or strawberries!) vitamin C, potassium, magnesium, iron, fiber and folate. And what’s great about tart cherries is they are available year-round as dried, frozen and juice year-round and are versatile enough to use in almost any meal situation.
How many cherries should I eat to reap the benefits and help manage inflammation?
While there’s no clear guideline on how many cherries it takes to reap the benefits, experts suggest that 1-2 servings of cherries daily can help provide some of the health benefits identified in the research. One serving of cherries is equal to ½ cup dried cherries, 1 cup frozen cherries, 8 ounces cherry juice or 2 tablespoons cherry juice concentrate.
The Red Recovery Routine can be found on their website, or by clicking here.
I did interval training of 3 miles yesterday and 12 today and came home with a nagging knee pain. I found some tart cherry juice at the local grocery store, and came home and cut it a little with some water, and was very happy with the taste. It was delicious, easy to drink, and feels like its already working! I am excited to drink it for the next two weeks leading up to the race, and as soon as I cross the finish line.
Its always fun to find new and exciting ways to recover faster, be healthier, and feel better-especially when you are worn out after competing in a race. I intend to use the Red Recovery Routine up to and following the San Diego Full marathon.
I have had a couple friends tell me they mix cherry juice with coconut water, I preferred to cut it a bit with water, and some friends drink it exactly the way it comes. You can also find recipes for innovative ways to incorporate cherries into your diet on their website. If you have any suggestions or tips on how you drink your cherry juice, please leave them as a comment!
