LOLZLetter 310 | Are Tart Cherries Beneficial for Runners?
And I Need YOU for the Next Newsletter Series
Welcome,
Over the weekend, I went down to Huntington Beach for the Surf City 5k. I wanted a shake out race before getting into higher priority races, like the Mesa Half Marathon this weekend. I'm glad I did. My body didn't feel great, but I was happy to dust off the cobwebs.
This is the third week of the mini series about supplements. In case you missed it:
Tart cherries have gained popularity in the running community, often touted as a natural recovery aid. But do they actually provide benefits, or is it just another wellness trend? Whether you’re training for a marathon or logging easy miles, understanding the role of tart cherries in recovery and performance can help you decide if they belong in your routine.
Right now, I've been using these tart cherry gummies. I appreciate they are less in sugar and more portable than a bottle of cherry juice.
Benefits of Tart Cherries for Anyone:
Rich in Antioxidants – Packed with anthocyanins, which help fight inflammation and oxidative stress.
Aids Muscle Recovery – Helps reduce soreness and speed up recovery after exercise.
Supports Better Sleep – Naturally contains melatonin, which improves sleep quality.
Promotes Heart Health – May lower blood pressure and support cardiovascular function.
Reduces Joint Pain – Anti-inflammatory properties can help with arthritis and general joint discomfort.
Available in Many Forms – Enjoy as juice, dried, fresh, or in supplement form for convenience. Right now I'm enjoying the gummy form.
How Do Tart Cherries Benefit Runners?
Faster Muscle Recovery
One of the biggest reasons runners turn to tart cherries is for their ability to aid muscle recovery. Studies suggest that the antioxidants and anti-inflammatory properties in tart cherry juice can reduce muscle damage and soreness after hard workouts. This is particularly beneficial after long runs, speed workouts, or races where muscle strain is at its highest.
Studies have found that runners who drank tart cherry juice before and after a marathon experienced less muscle pain compared to those who didn’t.
Another study suggested that tart cherry juice could speed up muscle strength recovery by reducing exercise-induced muscle damage.
Natural Inflammation Fighter
Running, especially at high mileage or intense effort, causes oxidative stress and inflammation in the body. While inflammation is a normal part of training adaptation, excessive or prolonged inflammation can lead to longer recovery times and even injury.
Tart cherries are packed with anthocyanins, a type of antioxidant that helps fight inflammation naturally. This makes them an excellent alternative to nonsteroidal anti-inflammatory drugs (NSAIDs).
Improved Sleep for Better Recovery
Quality sleep is crucial for any runner. Without adequate rest, recovery slows down, and performance declines. Please stop bragging about how little sleep you got.
Tart cherries naturally contain melatonin, a hormone that regulates sleep. Studies have found that drinking tart cherry juice increased sleep duration and efficiency, making it a potential aid for athletes struggling with rest. Better sleep leads to improved muscle repair and overall performance.
May Help Reduce Risk of Injury
It's important to note, tart cherries (or any supplmenet is not going to cure anything. Your stress fracture won't get better by drinking it). Chronic inflammation and poor recovery often lead to overuse injuries, something many runners deal with. Because tart cherries help combat inflammation and promote muscle repair, they may contribute to lower injury risk over time. While they aren’t a cure-all, incorporating them into your diet could be one more little thing.
Potential Performance Boost
Some research suggests that the anti-inflammatory effects of tart cherries might also lead to performance improvements. If your muscles recover faster, you may be able to train more consistently without feeling run down. While studies on direct performance benefits are still ongoing, many runners report feeling less fatigued and more ready to tackle their next workout after consuming tart cherry juice regularly.
How to Incorporate Tart Cherries Into Your Running Routine
Tart cherries are available in various forms, making them easy to add to your diet. Here are a few ways to include them:
Tart Cherry Juice – Drink 8 to 12 ounces daily, especially before and after intense workouts.
Dried Tart Cherries – Add to oatmeal, yogurt, or homemade energy bars for a mid-run or post-run snack.
Fresh Tart Cherries – Eat them as a snack or blend them into smoothies.
Tart Cherry Capsules – If you prefer a supplement, tart cherry extract capsules offer a convenient option.
Cherry Gummies -- As I say, if there is a gummy form, I'm usually interested. I've tried these from Cherabundi and been super pleased.
Are There Any Downsides?
While tart cherries offer many benefits, there are a few things to consider:
Sugar Content – Tart cherry juice can be high in natural sugars, so watch your intake if you’re monitoring sugar consumption.
Stomach Sensitivity – Some runners experience digestive issues with high amounts of tart cherry juice, especially before a run.
Cost – Fresh tart cherries and high-quality tart cherry juice can be pricey compared to other recovery foods.
My Experience:
I have heard a lot of hype throughout the years about tart cherries and tart cherry juice but really hadn't committed to trying it. I recently tried taking it consistently. It's been about a month and I can say I've recovered fairly well in January. Truthfully with all that is going on in the world, I haven't taken the best care of myself.
I usually take two gummies (as suggested) just before bed. In the month of January, I've noticed that I've recovered well and slept pretty well. My sleep feels deeper.
Do I think it's the tart cherries? Something else? I definitely think the tart cherries are contributing to that.
Should Runners Add Tart Cherries to Their Diet?
Tart cherries can be a beneficial addition to a runner’s diet, especially for those looking to reduce muscle soreness, combat inflammation, and improve sleep. They aren't miracle workers, but just one of those little things you can do to improve.
Like any supplement, they won’t replace proper training, hydration, and overall nutrition, they can support recovery and long-term running performance.
Tart Cherry Juice in Athletes: A Literature Review and Commentary
Finally, I need you!
I am bringing back the running as you age series and I'm looking for people of all ages to share their running stories. If you are interested in being featured in the newsletter, send me a separate email at fueledbylolz@gmail.com.
If we get enough responses, I’ll add the second newsletter on Thursdays. This is one of my favorite series, so I hope you consider participating. :-)
What is Keeping Me Entertained?
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