Cherries and training: why they go together

Cherries aren’t just a tasty snack — these little red fruits can help ease muscle soreness, speed up recovery and provide steady energy throughout your whole workout. If you’ve been wondering what to eat before or after training, cherries deserve a closer look.

What cherries do for your muscles

Inflammation is the body’s natural response to hard training. Every time you do an intense strength workout, micro-damage occurs in the muscle fibers — and the body responds with an inflammatory process. This is a normal part of muscle growth, but if inflammation lasts too long, it slows recovery and holds back muscle growth.

For many years, cherries have been used to fight inflammatory conditions such as arthritis and gout. Now research has reached sport too.

A University of Vermont study involved 14 men who drank 12 ounces of cherry juice or a placebo drink 2 times a day. On the fourth day, the participants performed 2 sets of 20 negative-rep forearm curls to induce controlled muscle damage. Arm strength and muscle soreness were assessed before the workout and 4 days later. The result was clear: loss of strength and pain were significantly lower in those who drank cherry juice.

Honestly, this isn’t surprising. Cherries are rich in anthocyanins — natural compounds that suppress inflammatory processes. The same mechanism that eases arthritis pain also works for post-workout muscle soreness.

Cherries before a workout: steady energy

So what actually happens when you eat cherries before a workout? Unlike a banana or an energy drink, the carbohydrates in cherries are absorbed slowly, supplying your body with steady, lasting energy throughout the workout.

Insulin level is the key factor here. If insulin rises during your workout, it can hinder fat burning. Slowly absorbed carbohydrates keep insulin low — useful both for those who want to burn fat and for those who want to go the distance.

1–2 cups of whole cherries about 30 minutes before your workout is a simple, practical solution. Not too much, not too little — just the right portion of slow carbohydrates that lasts until the end of the workout.

Cherries after a workout: faster recovery

After a workout, your body needs two things: protein to repair muscles and fast carbohydrates to replenish depleted glycogen stores. Cherry juice fits in well here.

2–3 ounces of concentrated cherry juice mixed with protein powder is one of the best post-workout combinations — not to mention how good it tastes. The carbohydrates from juice are absorbed faster than those from whole fruit, which helps the protein reach your muscles more effectively. And the anti-inflammatory effect of cherries continues, easing next-day soreness.

The simple truth: cherries are not a miracle cure. But among foods that suit training, they are hard to ignore.

Practical tips for getting started with cherries

The Estonian cherry season runs from June to August. Fresh local cherries are the best choice, but outside the season frozen cherries work just as well — anthocyanins hold up well in freezing.

Concentrated cherry juice can be found in health food stores. Make sure the ingredients list contains no added sugar — many juice products are heavily sweetened, which ruins the slow-absorption advantage before a workout.

• Before a workout: 1–2 cups of whole cherries, about 30 min before training
• After a workout: 2–3 ounces of concentrated cherry juice, mixed with protein powder
• Choose a concentrate with no added sugar
• Frozen cherries are just as good as fresh ones

FAQ

Are cherries also suitable for everyday consumption, not just for training?

Yes. The anthocyanins in cherries have an anti-inflammatory effect regardless of whether you train that day or not. 2–3 ounces of concentrate a day is enough — more doesn’t bring any extra benefit.

Which cherries are the most effective — sweet or sour?

Sour cherries contain more anthocyanins than sweet ones. Most studies use juice made from sour cherries. If you have a choice, go for the tarter varieties.

Are cherries suitable during weight loss?

Yes, in sensible amounts. Cherries have a relatively low glycemic index and are low in calories. 1–2 cups of cherries fit nicely into any day of eating, even during calorie restriction.

Source: Muscle & Fitness, December 2006, Tabatha Elliott

Translated by: Aktivist

Source: WHO – physical activity.

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