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Tart cherry juice (anti-inflammatory properties)

Tart cherry juice is a natural beverage that has gained popularity among athletes, including cyclists, for its potential anti-inflammatory and recovery-boosting properties. This juice is made from the fruit of the Prunus cerasus tree, also known as the sour cherry or dwarf cherry.


Tart cherry juice is a concentrated juice made from sour cherries, which are known for their high content of antioxidants and anti-inflammatory compounds, particularly anthocyanins.

Tart cherry juice

List of tart cherry juice variants:
  • Pure tart cherry juice
  • Tart cherry juice concentrate
  • Tart cherry juice blends (e.g., mixed with apple or grape juice)
  • Organic tart cherry juice
  • Tart cherry juice powder
  • Tart cherry juice capsules or supplements
  • Tart cherry juice with added vitamin C
  • Unsweetened tart cherry juice
  • Tart cherry juice with added probiotics
  • Sparkling tart cherry juice
Benefits for the cyclist:
  • Contains high levels of antioxidants, particularly anthocyanins, which may help reduce inflammation and oxidative stress
  • May help reduce muscle soreness and accelerate recovery after intense exercise
  • Potential to improve sleep quality due to the natural presence of melatonin
  • May help reduce joint pain and stiffness, which can be beneficial for long-distance cyclists
  • Provides a good source of hydration and carbohydrates for energy
  • May support heart health by reducing inflammation and improving blood flow
Energy value:

The calorie content of tart cherry juice varies depending on the concentration and any added ingredients. On average, an 8-ounce (240 ml) serving of pure tart cherry juice contains approximately 120-140 calories and 25-30 grams of carbohydrates.

When to consume:
  • Before the ride: Drinking tart cherry juice 1-2 hours before a ride may help reduce inflammation and prepare the body for exercise.
  • After the ride: Consuming tart cherry juice within 30 minutes to 2 hours after a ride can help promote recovery and reduce muscle soreness.
  • As a daily supplement: Some cyclists may choose to drink tart cherry juice daily to support overall health and recovery.
Other tips:
  • Choose pure, unsweetened tart cherry juice for maximum benefits and to avoid added sugars.
  • If using tart cherry juice concentrate, dilute it according to the manufacturer's instructions.
  • Be aware that tart cherry juice may interact with certain medications, such as blood thinners, so consult with a healthcare professional if you have any concerns.
  • While tart cherry juice can be beneficial, it should not be relied upon as a sole recovery method. Adequate rest, nutrition, and hydration are also essential.
  • Some cyclists may experience digestive discomfort when consuming large amounts of tart cherry juice, so introduce it gradually and listen to your body.

Tart cherry juice is a natural beverage that may offer anti-inflammatory and recovery-boosting properties for cyclists. By incorporating tart cherry juice into their diet, cyclists may experience reduced muscle soreness, improved sleep quality, and faster recovery from intense training sessions. However, it's essential to choose pure, unsweetened varieties and to use tart cherry juice as part of a comprehensive recovery strategy that includes proper nutrition, hydration, and rest.