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Are tart cherries just another “superfood” trend or are they the real deal?

You’ve probably seen the headlines about tart cherries and the potential impact they can have on performance and recovery. And if you’re like me, you probably looked at those headlines with a bit of skepticism — Is there actually any truth behind it or is this just another trendy “superfood” that will eventually go out of style.

I spent the last 4 years playing basketball for the University of Cincinnati. Like every freshman, I thought I knew what to expect prior to coming to college. I mean, I’ve been playing sports my whole life, how much different could this really be?

Needless to say, I was in for a rude awakening.

Early morning shooting sessions, to lift, then to class, followed by a 3-hour practice and back to class and finally home by about 7 o’clock. These long days started to take their toll on my body as I wasn’t able to take the time to slow down and rest. I was sore all the time, my knees, feet, and ankles seemed to be in a constant state of “aching.”

It was the end of my freshman year I got introduced to tart cherries by our athletic training staff, and they began incorporating tart cherry juice into my post-workout regimen.

My expectations were, to say the least, very low. However, much to my surprise, I noticed a decrease in the intensity of my aching and soreness. It wasn’t an overnight occurrence. But I figured if a little bit of sour juice or a slight cherry flavour in my protein shake post-workout could take away some of that pain I was experiencing, then I was all for it.

After experiencing the benefits of adding tart cherry into my post-workout routine, I was interested in learning more about this little fruit. After digging into the current research, I found that tart cherry is a safe, natural, and effective aid in muscle recovery⁷. While you might not notice a difference immediately, results have been shown with 7-10 days of daily supplementation.¹ Take it from me, it's worth the wait.

History of “Tart Cherries”

Michigan is home to some of the oldest and largest cherry farms, giving it the well-deserved title “Cherry Capital of the World” and naturally the leading producer of tart Montmorency cherries. This specific type of cherry was first cultivated in the 18^th century in Montmorency, a suburb of Paris, France which they were named after¹¹. Called “tart cherries” for the distinctive sour, yet somehow sweet flavour, these cherries are more than just your family's favourite pie filling.

What role Tart Cherry plays for Athletes

Tart cherries have been studied in depth for their anti-inflammatory and vasodilation properties similar to that of an NSAID² (think Motrin or Alieve). Research also shows that tart cherry plays a role in improved sleep which makes them all the more intriguing. You read that right, a fruit can provide the relief that someone would typically get from an Ibuprofen AND provide you with better sleep! Sounds too good to be true… or does it?

High-intensity and endurance workouts put considerable amounts of stress on the body. And as we know (and research confirms) repetitive exercise can cause muscle soreness, breakdown, and even possible injury⁴.

That’s what makes post-workout recovery so crucial for athletes. We’ve tried it all, ice packs, stretching, Ibuprofen, anything in attempts to calm that ever constant post-workout aches.

What is an NSAID?

NSAIDs, (nonsteroidal anti-inflammatory drugs) sure they work, but at what cost?

This class of drugs works by prohibiting the COX enzyme from doing its job and one of those jobs is to induce all that inflammation and joint pain that comes with high-intensity exercise. The other job of the COX enzyme is to protect the stomach lining from acid and digestive enzymes.

The caveat? NSAIDs are unable to determine the difference between COX₁ (stomach protecting) and COX₂ (preventing inflammation and pain), which can lead to those stomach issues with repeated and consistent use of these pain relievers.

NSAIDs and athletes seem to be found together no matter the sport. However, with athletics, especially endurance sports, dehydration is a common concern, and the taking of NSAIDs, coupled with dehydration, can also put extra stress on the kidneys⁵.

Nutritional Properties of Tart Cherries

Tart cherries are packed full of antioxidants and flavonoids, which contribute to the healing effects.¹⁰ Anthocyanins are a subclass of flavonoids and are responsible for the vibrant red colour as well as the vaso-protective properties in cherries.⁸

So, what does it mean to have “vaso-protective” properties? Simply put, it’s a fancy way to say that the cherries provide anti-inflammatory effects making it easier for blood to flow to the muscles to promote recovery.

Sleep Aid

Not only is tart cherry an effective and safe tool for muscle recovery, it also plays a role in improving sleep. Tart cherries contain a supplemental dose of melatonin, which leads to increases of melatonin levels in the blood.

Melatonin is a natural hormone that is produced in the brain, it works to regulate the sleep-wake cycle with nighttime and daytime. When it begins to get dark, the body begins to produce melatonin, and when it's lights out, the production stops.¹¹

The increase of melatonin in the blood brought about by tart cherry consumption has been proven statistically significant in improving duration of sleep as well as quality of sleep.⁸

Powdered vs. Juice

Form matters for a lot of things, lifting weights, running, swimming, etcetera. However, when it comes to supplementing tart cherry, the research shows that the form is up to preference! The only stipulation being the amount.

Research shows that 480 mg of powdered tart cherry³ and 240–300 ml / 8-10 ounces of tart cherry juice⁶ to both be statistically significant as a recovery agent.

What we can do for you

Here at INFINIT, with our customisable recovery blends you are able to include tart cherry in your blend. We provide you with that statistically significant dosage of 480 mg of powdered tart cherry per serving!

When customising your personal recovery blend, tart cherry is an additional $5.00 per bag, or .25 cents per serving. That brings your average cost per serving of $2.72 for 20 grams of protein, the carbohydrates, and calories your body needs to recover, as well as that research proven 480 mg of tart cherry.

On average, tart cherry juice alone is around $2.88 per 8-to-300 ml / 10-ounce bottle, and that doesn't include the other vital nutrients that we include in your customised recovery blend.

Looking for some guidance? Work with an INFINIT Nutritionist to design the best blend for your recovery needs.

Sources

1. Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. J Int Soc Sports Nutr. 2010;7:17. Published 2010 May 7. doi:10.1186/1550-2783-7-17
2. Bell PG, Stevenson E, Davison GW, Howatson G. The Effects of Montmorency Tart Cherry Concentrate Supplementation on Recovery Following Prolonged, Intermittent Exercise. Nutrients. 2016 Jul 22;8(7):441. doi: 10.3390/nu8070441.
3. Levers K, Dalton R, Galvan E, et al. Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. J Int Soc Sports Nutr. 2016;13:22. Published 2016 May 26. doi:10.1186/s12970-016-0133-z
4. Levers K, Dalton R, Galvan E, et al. Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. J Int Soc Sports Nutr. 2015;12:41. Published 2015 Nov 16. doi:10.1186/s12970-015-0102-y
5. OHSU News. “Tart Cherry Juice Reduces Muscle Pain and Inflammation.” OHSU News, 7 July 2010, news.ohsu.edu/2010/07/07/tart-cherry-juice-reduces-muscle-pain-and-inflammation.
6. Amidor, Toby. “Ask the Expert: Tart Cherry Juice and Exercise Recovery.” Today's Dietitian, Nov. 2015, www.todaysdietitian.com/newarchives/1115p8.shtml
7. Vitale KC, Hueglin S, Broad E. Tart Cherry Juice in Athletes: A Literature Review and Commentary. Curr Sports Med Rep. 2017;16(4):230-239. doi:10.1249/JSR.0000000000000385
8. Beconcini D, Felice F, Fabiano A, Sarmento B, Zambito Y, Di Stefano R. Antioxidant and Anti-Inflammatory Properties of Cherry Extract: Nanosystems-Based Strategies to Improve Endothelial Function and Intestinal Absorption. Foods. 2020;9(2):207. Published 2020 Feb 17. doi:10.3390/foods9020207
9. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012;51(8):909-916. doi:10.1007/s00394-011-0263-7
10. “What Are NSAIDs? - OrthoInfo - AAOS.” OrthoInfo, Jan. 2009, orthoinfo.aaos.org/en/treatment/what-are-nsaids/#:~:text=Nonsteroidal%20anti%2Dinflammatory%20drugs%2C%20or,more%20than%20just%20pain%20relievers.
11. “About Montmorency.” Choose Cherries, Cherry Industry Administration Board , www.choosecherries.com/tart-cherries-101/.
12. Foley, L. (2020, August 06). Melatonin and sleep. Retrieved February 15, 2021, from https://www.sleepfoundation.org/melatonin#:~:text=Melatonin%2C%20often%20referred%20to%20as,to%20orient%20our%20circadian%20rhythm.