![]() So, where does that put tart cherry extract? That means having a bowl of cherries in one sitting gets a smiley face, while drinking a gallon of cherry juice probably gets a frowny. Healthy foods eaten as part of a balanced diet, in what would be considered normal amounts, get a thumbs up from nutrition experts and lactation pros. ![]() When it comes to munching on tart cherries, you’re in the clear. Is Tart Cherry Extract Safe for Breastfeeding? Soccer players who did interval sprints after taking tart cherry concentrate clocked faster muscle recovery times and reported less post-workout muscle pain (12).When runners and triathletes were given a capsule of tart cherry powder before an endurance challenge, researchers measured lower levels of inflammation and muscle damage after the event (11).Tart cherry juice reduced inflammation and muscle soreness in marathon runners (9), and when it was consumed for 7 days leading up to a marathon, tart cherry juice lessened post-run muscle pain (10).Resistance-trained athletes who supplemented with powdered tart cherries for one week leading up to, and two days after, intense exercise experienced less post-workout pain and inflammation (8).Weightlifters who took capsules of tart cherry powder after doing back squats (hello, leg day!) experienced less muscle damage and less soreness in their quadriceps (7).Study after study on tart cherry consumption among athletes shows post-workout muscle benefits-the data supports less tissue breakdown, inflammation, and muscle soreness, as well as shorter recovery periods (3, 4, 5, 6). Still, it’s their unique plant compounds and antioxidants (2) that really knock scientists socks off-tart cherries have up to 5 times more than sweet cherries! Do Tart Cherries Support Muscle Recovery? Tart cherries are loaded with nutrients, including vitamins A, C, and K, as well as manganese, potassium and copper, and have smaller amounts of B vitamins, calcium, iron, magnesium, omega-3s, and omega-6s (1). But these sweet tarts have recently acquired a whole new fan base: performance athletes! Tart cherries ( Prunus cerasus) are most commonly grown in the US and Canada, and they’re popular thanks to starring roles in baked goods and desserts. (Yeah, we know that’s not a word, but when you finish reading this article, you’re going to think tart cherries are the super-est, too!) It may not be as exotic as those fruits from Brazil, but the benefits found in a tart cherry just might make this superfood the super-est.
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