Written by: Martijn Redegeld
What is that red drink that almost every professional cyclist drinks immediately after the finish? In recent years, the use of cherry juice as a first recovery drink has become commonplace in the professional peloton. What exactly are the benefits of this drink? What is the best way to drink it? And will it help you to take that extra step towards your sporting goals? You will find answers to all these questions in this blog.
Some 15 years ago, scientists developed a specific interest in certain types of cherries. Research showed that these cherries contain very high concentrations of polyphenols. These nutrients, which are mainly found in fruit and vegetables, are known to have a positive effect on blood pressure due to their antioxidant and anti-inflammatory effects. In particular, specific types of tart cherries were found to possess these properties, specifically due to high concentrations of the polyphenol anthocyanin.
Recovery from muscle damage
Muscle damage occurs during strenuous exercise, which is often accompanied by muscle pain and reduced muscle function in the days that follow. Numerous small inflammations and the associated oxidative stress are the cause of this and are part of the recovery process. After the discovery of the anti-oxidative and anti-inflammatory effect of tart cherries, the idea quickly arose that these cherries could play a role in the recovery from strenuous exercise and improve performance in a short subsequent competition.
The benefits of Cherry Juice for sports recovery and performance improvement
Various studies have since shown that a concentrate of specific sour cherries, with high concentrations of polyphenols/anthocyanins, help reduce muscle damage/pain after strenuous exercise and that performance improves the following day. This has been demonstrated in sports involving short, explosive bursts of energy (such as various team sports), but also in endurance sports such as cycling or running a marathon. Cherry juice also contains a significant amount of carbohydrates, which helps to replenish glycogen stores after strenuous exercise. In addition to high concentrations of polyphenols/anthocyanins and carbohydrates, sour cherries also contain relatively high concentrations of melatonin. This substance has a positive effect on sleep quality, which can further promote recovery.
When should you use Amacx Cherry Juice?
If optimal performance and recovery are key, for example during a competition lasting several days or a period with several competitions in a short period of time, the use of cherry juice is recommended. But beware: during training periods, when the focus is on ‘getting better’, it is better not to drink cherry juice. The inflammatory reactions and muscle damage that occur after a workout are an important stimulus for the body to adapt and improve.
How to use it?
To take full advantage of the sour cherry, it is recommended to drink a serving of Amacx Cherry Juice once or twice a day. For optimal effect, take it for 4 to 7 days in the run-up to an important competition (period). Be sure to take one dose immediately after your training or competition, and add a second dose if necessary, one hour before bedtime, to experience the maximum effect of melatonin on sleep quality.
Buy Amacx Cherry Juice here.
In summary:
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Specific sour cherries contain high concentrations of polyphenols (including anthocyanin), which have an anti-inflammatory and antioxidant effect.
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These properties can contribute to improved recovery after strenuous exercise by allowing muscle pain and damage to heal faster. This improves performance in a short subsequent competition.
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Cherry juice also contains a significant amount of carbohydrates, which helps replenish glycogen stores in recovery from strenuous exercise.
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Finally, sour cherries contain a relatively high concentration of melatonin. Drinking a glass of cherry juice one hour before going to sleep can improve the quality of sleep (and thus overall recovery).
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Take one to two servings of Amacx Cherry Juice daily for at least four to seven days in the run-up to an important competition or competition period. Be sure to take one immediately after your training or competition, and add a second serving one hour before bedtime.
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Amacx Cherry Juice should only be used during periods when optimal performance and recovery are key. During training periods when the focus is on ‘getting better’, the use of cherry juice will slow down your training progress and is therefore not recommended.
