Training for and competing in an endurance sport such as the duathlon produces repetitive stress to the body, resulting in pain and inflammation from the motions involved with running and cycling. Research with athletes has found that drinking tart cherry juice was beneficial for recovery by helping to reduce muscle pain and damage in addition to a range of whole-body benefits.
Cherries have been studied for their health benefits since the 1950s. Tart cherries, also commonly known as Montmorency cherries, are loaded with the antioxidant benefits of anthocyanins. This high concentration of anthocyanins is where they get their bright red color and sweet/sour taste from and the reason why they are said to have the highest anti-inflammatory content of any food. Anthocyanins are a type of flavonoid (compounds found naturally in many fruits and vegetables that help your body function more efficiently while protecting it against everyday toxins and stressors), that have long been used to treat a number of conditions such as colds, high blood pressure, gout, urinary tract infections, arthritis and fibromyalgia. Furthermore, recent research suggests that anthocyanins may also help in the prevention of major health problems, such as heart disease and cancer. In addition, tart cherries are also a good source of melatonin, which helps supports brain function and normal sleeping patterns.
There have been a number of studies evaluating the benefits of tart cherry juice for athletes. One such study discovered that athletes who drank tart cherry juice while training for a long-distance run reported significantly less pain afterwards compared to those athletes who did not drink it. Further research has also shown that tart cherry juice may be just as effective as the popular over-the-counter (OTC) drugs many endurance athletes often turn to in order to relieve pain and allow them to push their bodies for longer durations. These non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin (e.g. Excedrin, Bayer), ibuprofen (e.g. Advil, Motrin), and naproxen (e.g. Aleve), are most commonly used to treat inflammation resulting from strenuous activities. While NSAIDs are good for short-term use for reducing inflammation from injuries such as a sprained ankle, the long-term, chronic use of NSAIDs to decrease muscle soreness and fatigue for a shorter recovery time and thus improve athletic performance, may actually increase the risk of stomach ulcers, heart attack, stroke, and/or kidney failure. These undesirable side effects are the reason tart cherry juice should be considered as a safer alternative for pain relief and prevention of inflammation for athletes.
It is worth noting that tart cherry juice may not work for everyone. Nevertheless, it is still worth trying out as a simple and safe means of enhancing your recovery from muscle soreness, fatigue, and stiffness. Drink two 8-ounce servings of tart cherry juice (or alternatively take 2 tablespoons of tart cherry juice concentrate as a shot or diluted in water), once in the morning and the other about two hours before bedtime for at least seven days before a big race or event to help you ease the pain and recover more quickly. Also, when buying tart cherry juice, make sure that the product contains Montmorency tart cherries for enhanced recovery response.
The bottom-line, duathletes as well as other endurance athletes can help reduce muscle soreness and recovery time by drinking tart cherry juice. Ultimately, drinking tart cherry juice daily may provide positive benefits in both your daily health and fitness goals by providing pain relief to those suffering from performance-induced inflammatory conditions.
Further Reading
The Benefits of Tart Cherry Juice for Endurance Athletes
Tart Cherry Juice in Athletes: A Literature Review and Commentary.
Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial
Use of NSAIDs in triathletes: prevalence, level of awareness and reasons for use.