Large long-term randomized controlled trials are needed to further evaluate the usefulness of cherries and cherry juice concentrate for gout flare prophylaxis. The researchers conclude that cherry juice concentrate is efficacious for the prevention of gout flares. 24 gout patients went from having about seven attacks a year, down to two. The second was a retrospective study over the longer term. And about half of those in the cherry group who were on prescription anti-inflammatory drugs were able to stop their medications within two months after starting the cherry juice, as opposed to none of the patients in the pomegranate group. The number of gout flares in the cherry group dropped from an average of 5 down to 2, better than the pomegranate group, which only dropped from about 5 to 4. The cherry group got a tablespoon of cherry juice concentrate twice a day for four months, and the control group got a tablespoon of pomegranate juice concentrate twice a day for four months. The first pilot study was a randomized controlled trial cherry juice concentrate with pomegranate juice concentrate as a control for the prevention of attacks in gout sufferers who were having as many as four attacks a month. But does concentrated cherry juice actually help prevent attacks of gout? We didn’t know, until now. Fresh cherries aren’t always in season, though, so I listed a few alternatives, and frozen appeared second-best, with cherry juice concentrate the runner-up. In my video, Gout Treatment with a Cherry on Top, I profiled new research, suggesting that even as little as a half a cup of cherries a day may significantly lower the risk of gout attacks. Gout is now the most common inflammatory arthritis in men and older women. Biology of Sport, 38(1), 97–111.Over the last 40 years, the burden of gout, a painful inflammatory arthritis, has risen considerably, now affecting millions of Americans. Tart cherry and pomegranate supplementations enhance recovery from exercise-induced muscle damage: a systematic review. American journal of therapeutics, 25(2), e194–e201. Pilot Study of the Tart Cherry Juice for the Treatment of Insomnia and Investigation of Mechanisms. G., Prudente, A., Tipton, R., Yu, Y., & Greenway, F. Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. Levers K, Dalton R, Galvan E, O'Connor A, Goodenough C, Simbo S, Mertens-Talcott SU, Rasmussen C, Greenwood M, Riechman S, Crouse S, Kreider RB.Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J.Effect of Tart Cherry Concentrate on Endurance Exercise Performance: A Meta-analysis. Please consult with a Registered Dietitian to ensure tart cherry juice is the right option for you and your health needs.Ĭurious to learn how to use tart cherry juice for your individualized needs? Work with WPA’s Sport Dietitian to help you find the proper dosage and timing to support your recovery! Opt for 100% tart cherry juice that is not mixed with other juices or made from concentrate. Having an 8 oz glass 1-2 hours before a training session and 1-2 hours before bed may prove beneficial to your performance, as well as recovery. Benefits were noted within 7-10 days of beginning to intake tart cherry juice. So when is it best to chug some cherry juice? The majority of research conducted on this topic has observed benefits when an individual consumes two, 8 oz glasses of juice per day. (2,4) And enhanced sleep is a key piece of the equation to promote a recovered and less injury prone athlete. It has shown the ability to improve sleep time and quality by elevating the body’s melatonin levels. (1,3,5) Plus, tart cherry juice’s role in improved sleep is simply an added bonus. Increased blood flow allows more oxygen to reach the muscles and stimulate repair/recovery, decreasing soreness as you start the following day’s workout. (1,3,5) This can allow for recovery from exercise induced muscle damage that is acquired via all of the training the body endures day to day. What do these benefits shown in research have to do with recovery? The antioxidant and anti-inflammatory properties of tart cherry juice/powder displays the capacity to prevent inflammation and oxidative stress. Whether you have heard the hype about its benefits or not, let’s breakdown the proposed recovery benefits. To keep those legs fresh and the body from feeling stale in tomorrow’s workout, consider introducing tart cherry juice into the mix. Whether you bike, run, swim, or climb, nutrition is what keeps you moving and grooving.
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