Are Tart Cherries For Me?

Tart cherries are sweet, sour and delicious. Sounds like candy to me! Taste isn’t the only reason you might be drawn to snacking on these so called sweet tarts or sipping on the refreshing juice, research shows numerous benefits of tart cherries. Whether you are a periodic gym goer, an avid weightlifter, training for your next marathon, or simply looking out what is best for your health, tart cherry may have some promising health benefits for you. 


Inflammation seems to be the culprit of it all, it may be the most contrary word in terms of a happy body.  Tart cherry has many antioxidant and anti – inflammatory properties, most dominantly in relation to decreasing muscle soreness during and after an exercise. These benefits are shown in both strength and endurance events. 

Often times, when athletes experience soreness and swelling they turn to non- steroidal anti-inflammatory drugs (NSAIDS). However, long term usage of these drugs can have many adverse effects such as stomach damage, kidney failure, and increased risk for cardiovascular disease. For those with recurring injuries or soreness, tart cherries may be especially helpful for you as an alternative to aspirin or ibuprofen. 

Even if you are in a healthy state in your training, proper nutrition is always integral for success. The reduction in soreness through the tart cherry may allow for harder, more frequent training sessions to help recover faster, reach goals, and surpass plateaus. 

There have been multiple studies supporting this evidence. One study gave long distance runners either 24 oz of tart cherry or a placebo for each day 7 days prior to a race. The runners receiving the tart cherry had three times less pain not only during but after the race as well in comparison to those receiving the placebo. This same concept was done with 16 oz leading up to a marathon. Those given the tart cherry juice had less muscle damage, soreness, and they also recovered faster. In strength training, a study was done and symptoms of muscle damage after a training was only 4% compared to 22% in those who had tart cherry juice. 


Whether you are struggling to quiet your mind before bed, or you are simply looking for an overall better quality sleep, tart cherry might be just the right addition to your nightly routine. Quality sleep is essential for everybody’s busy lifestyle. For athletes specifically, fatigue is inevitable without adequate sleep. Tart cherries contain the hormone, melatonin. Melatonin is responsible for our sleep- wake cycle as well as reducing symptoms of insomnia. It’s highest at night and while sleeping and decreases sharply in the morning and throughout the day. If you know anything about our sleep cycle, you may have heard of the stage of REM. The more time you spend in REM sleep, the more refreshed and motivated you are likely to be in the morning to tackle your day. 


Not far behind being injured, and maybe more than lack of sleep, there is nothing worse than waking up to a runny nose or sore throat. This may be the difference between you achieving your next PR or lagging behind on your big training cycle. Sickness can be detrimental to an athlete’s optimum performance. Tart cherries provide the means to fight the depression of your immune system. If you could boost your immune system, why not give it a try?!

One thought on “Are Tart Cherries For Me?

  1. Tart cherries are proven to help gout and inflammatory diseases. A 2019 research with 25 obese or overweight persons at risk for gout found that sour cherry juice consumption for 4 weeks resulted in lower levels of uric acid and C-reactive protein than placebo.

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