Cherry juice: the mysterious red drink that cyclists drink at the end of each stage

The juice of sour cherry, also known as "Tart Cherry" or Montmorency cherry due to the variety of cherry used to make the concentrates, has gained popularity in the world of sports for its potential performance benefits. Many times we see cyclists in major races drinking "that red liquid" after finishing a stage.

Cherry juice, the red drink cyclists consume after stages

Sour cherry, especially the Montmorency variety, is a rich source of polyphenolic compounds that can help improve recovery after intense endurance exercises. These polyphenols, such as anthocyanins, have anti-inflammatory and antioxidant properties that can reduce muscle damage and pain associated with this type of exercise.

A recent study published in the Journal of the American College of Nutrition evaluated the effect of sour cherry juice on performance in endurance exercises.

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The results of this study showed that athletes who consumed sour cherry juice significantly improved performance in endurance exercises compared to those who did not consume it.

What are the benefits of sour cherry juice?

Some of the possible mechanisms by which sour cherry juice could improve performance include:

• Antioxidant and anti-inflammatory properties

Sour cherries are rich in anthocyanins and polyphenols, which have antioxidant and anti-inflammatory properties. This could help reduce oxidative stress and inflammation induced by exercise.

• Improved blood flow

The anthocyanins present in sour cherries can improve nitric oxide production, which facilitates increased blood flow during exercise. This increase in circulation can help transport essential nutrients to the muscles, thus improving performance and recovery. This effect is similar to that produced by famous "nitrates."

• Reduction of muscle damage

Several studies have shown that sour cherry juice reduces exercise-induced muscle damage. This is partly due to its antioxidant and anti-inflammatory properties, which help prevent oxidative stress and inflammation caused by exercise.

• Improved muscle function

Consuming sour cherry juice has been shown to improve muscle function and accelerate strength recovery after intense exercise. This allows athletes to better tolerate intense training sessions leading up to a competition or the competition itself.

• Sleep benefits

In addition to its recovery benefits, sour cherry contains melatonin, which can help improve sleep quality. Adequate sleep is crucial for muscle recovery, as it allows the body to repair and recharge after intense training or competition. Melatonin can contribute to a deeper and more restorative sleep, which is essential for athletes requiring optimal recovery.

• Improved performance in endurance exercises

Consuming sour cherry juice has been shown to improve performance in endurance exercises. Studies have indicated that consuming sour cherry juice can increase endurance and reduce perceived effort during exercise, allowing athletes to train more intensely and for longer periods.

• Reduced incidence of infections

Some studies suggest that the flavonoids in sour cherries can help reduce the incidence of upper respiratory tract infections in athletes, which is especially beneficial during periods of intense training or competition where the immune system may be compromised.

How to consume sour cherry juice?

The recommended dose of sour cherry juice to improve performance in endurance exercises varies according to studies, but generally a consumption of between 30 and 480 ml per day is suggested.

Studies suggest that to maximize the positive effects of sour cherry, consumption of a sour cherry concentrate containing approximately 600 mg of polyphenols, twice a day for at least three days before exercise is recommended. This approach has been shown to improve muscle recovery and reduce post-exercise pain.

The recommended dose of anthocyanins (600 mg) for post-exercise recovery, specifically from sour cherries, is equivalent to 100-200 cherries. This amount can be consumed in the form of concentrated juice or capsules, and should be divided into two daily doses. This is done through concentrated juices or capsules because consuming up to 200 cherries to obtain the recommended dose of anthocyanins would not be feasible during competition.

In a meta-analysis of 10 studies, it was observed that the intake of sour cherry concentrate, either in juice form or capsules, for a period of 7 days up to 1.5 hours before exercise, showed significant benefits in endurance performance.

There are different ways to follow these protocols:

• 30 ml of sour cherry concentrate diluted in water, consumed twice a day.
• 90 ml of sour cherry concentrate per day, diluted in water.

These supplementation protocols have been shown to improve performance in various endurance tests, although it is important to consider individual variability and consult with a healthcare professional or dietitian before starting any supplementation regimen.

Conclusion

The evidence from studies suggests that sour cherries, especially the Montmorency variety, can be a useful tool for improving recovery after intense endurance exercises. Sour cherry not only helps in reducing post-exercise pain and inflammation, but also improves performance, facilitates recovery, promotes better sleep, and may protect against infections. For these reasons, including sour cherries in athletes' diets can be an effective strategy to optimize performance and recovery.

Article author: Luis J. Morán Fagúndez, Dietitian-Nutritionist @NutricionMoran