I’ve long been a fan of dried tart cherries; they’re like nature’s little sweet tarts—moist, succulent, and full of flavor. I’ve used them in many recipes over the years, including Monster Trail Mix Cookies, Chicken Pasta Salad with Herbed Buttermilk Dressing, and Broccoli & Kale Salad. Those chewy, tangy bites always brighten a dish, and I’ll admit they make me genuinely happy—ask Eric, he’ll confirm.
So when the Cherry Marketing Institute invited me to take their 7 Day Tart Cherry Juice Challenge, I was curious to try tart cherry juice and see how it might help with recovery. My training now focuses on CrossFit workouts, which can leave muscles especially sore after heavy sessions.
Many athletes I work with use tart cherry juice because it appears to help reduce muscle soreness and oxidative stress. Research suggests that consuming about 8 ounces of tart cherry juice twice daily—or 2 tablespoons of concentrate twice daily—can reduce inflammation within a week. I can’t help but think back to my intense delayed onset muscle soreness after CrossFit GHD sit-ups; if I had been drinking the juice then, recovery might have been easier.
The benefits are likely linked to natural compounds in Montmorency tart cherries, such as anthocyanins, which have antioxidant and anti-inflammatory properties that may support recovery after strenuous exercise.
I’m starting the 7-Day Tart Cherry Juice Challenge today and will report back next week with my results. For breakfast I stirred 2 ounces of tart cherry concentrate into plain Greek yogurt, then topped it with tart cherries and granola. I’m not usually a fan of plain Greek yogurt, but the tart cherry concentrate made it much more enjoyable. I’ll share photos and daily updates on Instagram and Twitter using the hashtag #RecoverWithRed if you want to follow along.
Question: Have you tried tart cherry juice or concentrate? Do you have tips, favorite recipes, or ideas for incorporating it into a training routine?
Disclosure: I’m partnering with the Cherry Marketing Institute for the 7 Day Tart Cherry Juice Challenge. This post is sponsored by the Cherry Marketing Institute, and all opinions are my own.