Plus you drink less of it, only about 2 tbsp, versus 8 oz for the juice blend, which saves you some cash! I highly recommend this one if you are entering a tough or extended training phase. Using a tart cherry concentrate ensures you are getting the full benefits of the tart cherries instead of just juice. Some of the drinks contain more apple juice than cherries, so you might not see the benefits and end up drinking a bunch of calories instead. I recommend using a tart cherry concentrate instead of a tart cherry juice drink. Tart cherry juice is becoming more mainstream and easier to find, but you want to be careful about what variety you include so that you actually see results. For people with arthritis or recurring injuries, tart cherry juice might be especially helpful.Ĭherries are also a good source of melatonin, which helps regulate your internal clock and help you get better sleep! A study found that including a tart cherry concentrate beverage increased time in bed, total sleep time, and sleep efficiency- all benefits anyone can get behind! While more research is needed to determine exactly how much is beneficial, adding this powerhouse fruit to your sports nutrition plan can help reduce inflammation, muscle soreness, and pain. The fact that these studies followed endurance athletes specifically provides a good case for including tart cherries in your diet. Including Tart Cherries in Your Diet to Reduce Inflammation Another study found that symptoms of muscle damage after strength training were only 4% compared to 22% in those who had tart cherry juice. Inflammation was significantly lower in those who drank the tart cherry juice, and their isometric strength was recovered significantly faster. In another study with 20 marathon runners, the muscle damage following a marathon was measured after half of the participants had consumed either tart cherry juice or a placebo leading up to the race and after. The runners then reported their pain after the race, and found that runners who had the tart cherry juice had less muscle pain than those who had the placebo. The runners drank cherry juice or a placebo cherry drink twice a day for seven days prior to the race and twice a day on race day. But long-term use of NSAIDs can cause stomach damage, kidney failure, and increase your risk of cardiovascular disease.įinding an alternative to aspirin or ibuprofen is important if you struggle with chronic pain or an inflammatory injuryĬan tart cherries help you bounce back faster from a long run? Researchers set out to assess whether tart cherries can reduce muscle damage by studying runners in the Hood to Coast relay in Oregon. When you inhibit COX-2, like from taking ibuprofen, this relieves pain. NSAIDs relieve pain by decreasing the activity of COX-2 since it is the main enzyme in inflammation. So if you find you have a nagging cold or injury during peak training season, your inflammation levels might be high.ĬOX-2 is an enzyme that is inhibited by NSAIDs, which are anti-inflammatory drugs such as aspirin or ibuprofen. It also down-regulates your immune system, meaning you can’t recover from those workouts as quickly, which can lead to injury or illness. These sound scary and complicated, and that’s because they can be TNF-α may be involved in the development of inflammatory bowel disease, rheumatoid arthritis, and multiple sclerosis. When inflammation levels are increased in the body, this leads to an increased level of inflammatory stress signals, such as nitric oxide, tumor necrosis factor-alpha (TNF-α), and cyclooxygenase-2 (COX-2).
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