<\/p>
Cherries, or cherry juice, have long been associated with myriad health- and performance-boosting properties. But\u00a0how much of the hype is\u00a0actually rooted in science? And does consuming cherries have any actual benefit on a triathlete\u2019s\u00a0ability to\u00a0train and race? Let\u2019s find\u00a0out\u2026<\/strong><\/p>\n Many, according to numerous studies. A 2015 study suggested that supplementing with Montmorency cherry juice bolstered immunity and so helping to slash the number of athletes suffering from upper-respiratory tract symptoms post-marathon.<\/p>\n Cherries have also been shown to improve sleep because they contain melatonin, a hormone that plays an integral role in the sleep cycle. They\u2019ve even been mooted as an ergogenic aid to boost performance, a 2016 study showing that cherries increased run speed.<\/p>\n Scepticism derives from much of the research being funded by the cherry industry. However, as we highlighted in an issue of 220 Triathlon,<\/strong><\/em> the area where cherry supplementation\u2019s often used by professional and age-group athletes alike is recovery.<\/p>\n This is down to the compound \u2018anthocyanin\u2019, which is also responsible for cherries\u2019 red colour. Anthocyanins feature both antioxidant<\/strong><\/a> and anti-inflammatory<\/strong> <\/a>properties, and it\u2019s that double hit which is mooted as cherries\u2019 role in recovery.<\/p>\n A 2021 meta-analysis examined data from 14 studies and concluded, \u2018Tart cherry supplementation had a small beneficial effect in reducing muscle soreness\u2019; \u2018A moderate beneficial effect was observed for recovery of muscular strength.\u2019<\/p>\n And \u2018a moderate effect was observed for muscular power.\u2019 So no panacea but potentially of benefit.<\/p>\n There\u2019s no unequivocal suggestion. Cherry Active\u2019s arguably the most well-known cherry shot and they advise \u201830ml of CherryActive\u2019 for recovery.<\/p>\n However, 2014 research by the magnificently named Malachy McHugh, featured in the Scandinavian Journal of Medicine & Science in Sports<\/em>, suggests that it\u2019s best used as a \u2018precovery\u2019 drink rather than \u2018recovery\u2019.<\/p>\n \u201cStudies have uniformly shown that muscle function will recover faster on the days after exercise if juice is provided for several days prior to exercise,\u201d McHugh wrote. \u201cThe available evidence does not support a regimen that begins on the day of exercise or post-exercise.\u201d<\/p>\n Potentially. While antioxidants are good for sweeping up huge swathes of free radicals generated from exercise, which is a key reason behind that mooted reduction in muscle damage, they\u2019ve also been implicated in impairing adaptation.<\/p>\n There\u2019s clear evidence that muscle damage, while painful, causes cells to signal for reinforcements, and ultimately leads to growth in strength and endurance. If this signalling is silenced by antioxidants, gains are slashed.<\/p>\n One school of thought is that you save antioxidants for races rather than training. Again, the conclusions are equivocal.<\/p>\n You can try both but, similar to beetroot and BeetIt, you\u2019d have consume a lot of cherries to match concentrated supplements. CherryActive, for instance, says their 30ml shot is the equivalent of 23 fruit and vegetables. That\u2019s a fair amount of cherries.<\/p>\nWhat are the benefits of\u00a0cherries\u00a0on triathlon performance?<\/strong><\/h2>\n
How do\u00a0cherries\u00a0improve a triathlete\u2019s ability to recover?<\/strong><\/h2>\n
How often should triathletes consume\u00a0cherries?<\/strong><\/h2>\n
Are there any drawbacks to consuming\u00a0cherries?<\/strong><\/h2>\n
In what form is it best to consume\u00a0cherries?<\/strong><\/h2>\n