Why Every Hybrid Athlete Should Consider Taking Tart Cherry

If you’re juggling long runs, intense weight sessions, and maybe even some swimming or cycling in between, then tart cherry supplements might just be your next game-changer. Not only do these little red powerhouses pack a punch with antioxidants, but they also deliver a host of benefits that could seriously up your recovery game and keep you performing at your best.

Let’s break down why tart cherry supplements should be in every hybrid athlete’s arsenal, and I’ll even throw in some science to back it all up.

What’s So Special About Tart Cherries?

Tart cherries, also known as Prunus cerasus, are the sour cousins of the sweet cherries you might throw into a dessert. But unlike sweet cherries, these tart gems are packed with anthocyanins, which give them their deep red color and come loaded with potent anti-inflammatory and antioxidant properties.

Why Should You Care? The Benefits of Tart Cherry for Hybrid Athletes

1. Speedier Recovery & Less Muscle Soreness

One of the biggest wins for tart cherry supplements is their ability to reduce muscle soreness and accelerate recovery. Thanks to those anti-inflammatory properties, they help your muscles bounce back faster after a grueling workout.

Science Backs It Up: A study published in the Scandinavian Journal of Medicine & Science in Sports found that marathon runners who took tart cherry juice experienced significantly less muscle soreness and faster recovery compared to those who didn’t (Howatson et al., 2010). Imagine what this can do for you after a tough hybrid session that combines endurance and strength.

2. Better Sleep for Better Recovery

Recovery starts with sleep, and tart cherries have you covered here too. They’re a natural source of melatonin, the hormone that regulates your sleep cycle. Better sleep means better recovery, simple as that.

Research to Know: A study in the European Journal of Nutrition found that tart cherry juice improved sleep quality and duration in people with insomnia (Pigeon et al., 2010). So if you’ve been tossing and turning after hard training sessions, tart cherry might help you catch those much-needed zzz’s.

3. Boosts Endurance Performance

For hybrid athletes, endurance is just as important as strength, and tart cherry supplements can help you stay in the game longer. By reducing oxidative stress and inflammation, you can push harder and recover quicker.

Proven Benefits: Research published in the Journal of the International Society of Sports Nutrition showed that athletes who took tart cherry supplements improved endurance performance and had less inflammation after exercise (Levers et al., 2015). Whether you’re hitting the trails or crushing a long ride, this could be the edge you need.

4. Anti-Inflammatory Superpowers

Chronic inflammation is a performance killer, leading to injuries and slower recovery times. Tart cherries’ anti-inflammatory properties can help keep inflammation in check, allowing you to train harder and smarter.

Real Data: The Journal of Nutrition published findings showing that tart cherry juice reduced markers of inflammation in healthy individuals, which is a huge win for anyone trying to stay injury-free (Kelley et al., 2013).

5. Oxidative Stress? No Thanks.

Hybrid athletes put their bodies through the wringer, and that means more free radicals and oxidative damage. Tart cherries can neutralize those free radicals with their rich supply of antioxidants, helping your body recover faster.

The Proof: A study in Nutrients highlighted the antioxidant properties of tart cherries and their ability to reduce oxidative stress, supporting overall health and recovery (Traustadóttir et al., 2009).

6. Joint Health & Pain Relief

Pounding the pavement or pushing heavy weights can take a toll on your joints, but tart cherries have been shown to support joint health and reduce pain, even in people with osteoarthritis.

Study Spotlight: Research in Osteoarthritis and Cartilage showed that tart cherry juice helped reduce pain and improve function in individuals with osteoarthritis (Kuehl et al., 2012). Even if you’re just feeling a little creaky, tart cherry can help keep your joints feeling fresh.

How to Add Tart Cherry to Your Routine

Tart cherry supplements come in a few different forms, so you can pick what works best for you:

• Tart Cherry Juice: A super convenient option, typically 8-12 ounces per day.
• Tart Cherry Capsules: These are concentrated and usually 1-2 capsules per day do the trick.
• Tart Cherry Powder: You can mix this into smoothies or water for an easy boost.

Dosage:

• Tart Cherry Juice: 8-12 oz per day
• Tart Cherry Capsules: 480-500 mg of extract daily
• Tart Cherry Powder: About 1-2 teaspoons per day

When to Take It?

For best results, take your tart cherry supplement before and after intense workouts. Morning consumption can help reduce inflammation throughout the day, while taking it in the evening can enhance sleep quality and recovery.

Are There Any Side Effects?

Tart cherry supplements are generally safe, but too much can cause stomach discomfort, like diarrhea or cramps. Stick to the recommended dosage, and as always, if you have any pre-existing conditions, talk to a healthcare pro before starting a new supplement.

Training Tips to Maximize the Benefits of Tart Cherry

1. Periodization: Use tart cherry supplements during your most intense training phases, when you’re pushing your body to the limit, to help speed recovery.

2. Cross-Training: Mix up endurance and strength workouts, and let tart cherry supplements reduce the inflammation and soreness from this diverse training load.

3. Recovery Days: Don’t skip rest days. Use tart cherry supplements to help maximize recovery so you can come back stronger for your next workout.

4. Fuel Your Body: A balanced diet is key. Pair tart cherry supplements with the right nutrients to enhance absorption and support your overall training goals.

My Own Experience with Tart Cherry

As someone who balances long-distance running with heavy weight training, I’ve found that tart cherry supplements are a game-changer. Since adding them to my regimen, I’ve noticed less muscle soreness, better sleep, and faster recovery. This has allowed me to push harder and keep progressing without the nagging soreness that used to slow me down.

Bottom Line

Whether you’re juggling running with lifting, cycling with swimming, or just trying to be a well-rounded hybrid athlete, tart cherry supplements are a no-brainer. From faster recovery and reduced soreness to better sleep and improved endurance, the science backs it up—tart cherry can help you take your training to the next level. Give it a shot, and let your performance speak for itself.

About The Author

Matt Mosman (MS, CISSN, CSCS) is a research scientist, endurance athlete, and the founder of the supplement company Simply Good Supplements. Matt holds his B.S. in Exercise Science from Creighton University and his M.S. in Exercise Physiology from the University of California.  Matt and his family reside in Spearfish South Dakota, where they enjoy running, mountain biking, camping, and all the outdoor adventures Spearfish has to offer.

References:

1. Howatson, G., McHugh, M. P., Hill, J. A., Brouner, J., Jewell, A. P., Van Someren, K. A., ... & Howatson, S. A. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports, 20(6), 843-852.
2. Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. European Journal of Nutrition, 49(6), 379-386.
3. Levers, K., Dalton, R., Galvan, E., Goodenough, C., O'Connor, A., Simbo, S., ... & Willoughby, D. (2015). Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. Journal of the International Society of Sports Nutrition, 12(1), 1-10.
4. Kelley, D. S., Rasooly, R., Jacob, R. A., Kader, A. A., & Mackey, B. E. (2006). Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. Journal of Nutrition, 136(4), 981-986.
5. Traustadóttir, T., Davies, S. S., Stock, A. A., Su, Y., Heward, C. B., Roberts, L. J., & Harman, S. M. (2009). Tart cherry juice decreases oxidative stress in healthy older men and women. Nutrients, 1(3), 213-223.
6. Kuehl, K. S., Perrier, E. T., Elliot, D. L., & Chesnutt, J. C. (2012). Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Osteoarthritis and Cartilage, 20(5), 260-264.