Wednesday, September 19, 2012
Tart Cherry and Pomegranate Homemade Sports Drinks Help Reduce Delayed Onset Muscle Soreness (DOMS) in Athletes.
Antioxidant-rich Fruit Juices have Anti-inflammatory Properties that Help Reduce Muscle Pain after Exercise.
Some additional evidence has been reported since I wrote about this in 2010 (Juices from pomegranate, cherry and other colorful fruits improve recovery and decrease muscle soreness in athletes - BRT Insights).
Researchers Say Tart Cherries Have 'the Highest Anti-Inflammatory Content of Any Food' - Cherry Marketing Institute 30may2012 "Tart cherries may help reduce chronic inflammation ... according to new research from Oregon Health & Science University presented today at the American College of Sports Medicine Conference (ACSM) in San Francisco, Calif.(1) In fact, the researchers suggest tart cherries have the "highest anti-inflammatory content of any food" ... The inflammation benefits could be particularly important for athletes, according to Kuehl's previous research. In a past study he found that people who drank tart cherry juice while training for a long distance run reported significantly less pain after exercise than those who didn't.(2)"
Tart Cherry Juice Reduces Muscle Pain and Inflammation - Oregon Health & Science University 07july2010 "Tart cherry juice may be a safer way to treat muscle pain and inflammation than over-the-counter pain relievers such as ibuprofen, according to researchers at Oregon Health & Science University. A study of athletes who competed in Oregon’s Hood to Coast Relay showed runners who consumed Montmorency cherry juice for a week prior to the race and on race day reported significantly less pain than runners who received a placebo."
Efficacy of tart cherry juice in reducing muscle pain during running - J Int Soc Sports Nutrition 2010. "Long distance running causes acute muscle damage resulting in inflammation and decreased force production. ... Tart cherries, rich in antioxidant and anti-inflammatory properties, may have a protective effect to reduce muscle damage and pain during strenuous exercise. This study aimed to assess the effects of tart cherry juice as compared to a placebo cherry drink on pain among runners in a long distance relay race. ... Conclusions: Ingesting tart cherry juice for 7 days prior to and during a strenuous running event can minimize post-run muscle pain."
Homemade Sports Drink Recipe that uses Tart Cherry or Pomegranate Juice
Athletes who use these fruit juices to help reduce Delayed Onset Muscle Soreness (DOMS) may want to incorporate the same juices into the sports drinks that they use to maintain good hydration during exercise. My homemade isotonic sports drink recipe shows how antioxidant-rich tart cherry or pomegranate juices can be diluted precisely to make a great tasting sports drink.
• Grape juice sports drink DIY recipe for reducing delayed onset muscle soreness in athletes - BRT Insights 21aug2010.
• Food & Drink for Athletes and Outdoor Activities - BRT Insights.
Tags: delayed onset muscle soreness, isotonic, hydration, homemade sports drink.
Tags: DOMS, pomegranate juice, tart cherry juice, sports drink recipe, antiinflammation, antioxidant.
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