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 the first recovery drink has become commonplace in the professional peloton. What exactly are the benefits of this drink? How should you best use this drink? And would it benefit you from taking that extra step towards your sporting goals? You will find answers to all these questions in this blog.
About 15 years ago, specific interest in certain types of cherries arose in science. Research showed that these cherries contain very high concentrations of polyphenols. These nutrients, which are predominantly found in fruits and vegetables, are known to have a positive effect on blood pressure through anti-oxidative and anti-inflammatory effects. In particular, specific varieties of 'tart cherries' were found to possess these properties, specifically due to high concentrations of the polyphenol anthocyanin.
Repairing a muscle tear
During heavy exercise, muscle damage occurs, which is often accompanied by muscle pain and reduced muscle function in the following days. Numerous small inflammations and 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 recovery from strenuous exercise and improving performance in a competition shortly afterwards.
The benefits of Cherry Juice for sports recovery and performance improvement
Several studies have since shown that a concentrate of specific tart cherries, with high concentrations of polyphenols/anthocyanins, helps reduce muscle damage/soreness after strenuous exercise and increases performance the following day. This has been demonstrated in sports with short, explosive efforts (such as various team sports), but also in endurance sports such as cycling or running a marathon. In addition, Amacx Cherry Juice contains a significant amount of carbohydrates, which helps 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.
Read more about the Amacx Cherry Juice
When do you use Amacx Cherry Juice?
If optimal performance and recovery are central, for example during a multi-day competition or period with several competitions in a short time, the use of cherry juice is recommended. But be careful: during training periods where 'getting better' is the main focus, it is better not to take cherry juice. The inflammatory reactions and muscle damage that occur after training are an important stimulus for the body to adapt and improve.
How to use?
To benefit from all the benefits of the sour cherry, it is recommended to drink a portion of Amacx Cherry Juice 1 to 2 times a day. For optimal effect, charge this for 4 to 7 days in the run-up to an important competition (period). Be sure to take 1 dose immediately after your training or competition, and possibly add a second dose 1 hour before going to sleep, to experience the maximum effect of melatonin on sleep quality.
In summary:
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Specific sour cherries contain high concentrations of polyphenols (including anthocyanin) which have an anti-inflammatory and anti-oxidative effect.
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These properties can contribute to improved recovery after heavy exercise, by helping muscle pain and damage to recover more quickly. This improves performance in a shortly following match.
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Cherry juice also contains a significant amount of carbohydrates, which helps replenish glycogen stores during recovery from strenuous exercise.
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Finally, sour cherries contain a relatively high concentration of melatonin. Drinking a portion of cherry juice 1 hour before going to sleep can improve sleep quality (and therefore overall recovery).
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Take 1 to 2 doses of Amacx Cherry Juice daily for at least 4 to 7 days in the run-up to an important competition (period). Be sure to take one immediately after your training or competition, and possibly add a second dose 1 hour before going to sleep.
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Amacx Cherry Juice should only be used in periods when optimal performance and recovery are key. In training periods where 'getting better' is central, the use of cherry juice slows down your training progress and is therefore not recommended.
