Doctors often use a blood test measuring C-reactive protein or CRP to foretell the development of high blood pressure and other cardiovascular diseases in patients. And an increase in CRP often comes along with a diagnosis of hypertension. Though actions like limiting sodium and eating more high-fiber foods are often nutritional recommendations for people with high blood pressure, "there are multiple studies showing reduced CRP with drinking tart cherry juice," McHugh says.
In one study , men with early hypertension who consumed 2 ounces of tart cherry juice concentrate had a reduction in systolic blood pressure within 2 hours. In another study , men and women with moderately elevated blood pressure who drank 2 ounces of tart cherry juice concentrate also had a significant reduction in systolic blood pressure within 2 hours. And in yet another study , men and women who drank 16 ounces of tart cherry juice a day for 12 weeks had significantly lower systolic blood pressure and LDL cholesterol compared to those who drank a placebo.
When McHugh was first asked to study if tart cherry juice had any effect on exercise and muscle recovery, he was skeptical. We decided to repeat that study with tart cherry juice. No one was more surprised by the results than I was," McHugh recalls.
So what makes tart cherries so good for your post-exercise muscles? Inside those bright red orbs are more than 30 phytonutrients that have an anti-inflammatory or antioxidant effect. And what type of athletes may need tart cherry juice the most? McHugh says it could be anyone, from teenagers to professional athletes and every workout warrior in between—but it depends on your schedule. If you have a training schedule that rotates the muscle groups you're working and incorporates rest days, McHugh says, there's no need to use tart cherry juice or any other intervention to accelerate recovery.
In many sports leagues, athletes need to play multiple games a week involving high physical and physiological stress, plus a lot of travel with disrupted sleep. The seasons become a war of attrition with bodies breaking down slowly," he says. And that's where a daily dose of a nutrient-dense drink like tart cherry juice could help. It could also be beneficial if you're facing an upcoming strenuous activity that is out of the norm.
McHugh uses the example of a recreational skier. In McHugh's opinion, after having studied the impact of tart cherries in many different ways, the main reason he would recommend consistent use of tart cherry juice is the benefit of accelerated recovery during a strenuous season or period of exercise. He and Amidor also point out that the consistent factor across nearly all of these studies is the benefit of tart cherry juice for inflammation improvements.
High fruit and vegetable intake is, in fact, linked withreduced inflammation and oxidative stress and reduced arthritis pain. Finally, although a juice or powder might offer a more concentrated dose of antioxidants, more is not always better. Not only that, but when you rely on a juice or powder to get your plant nutrition, you miss out on the many benefits of consuming the whole fruits and vegetables. In my experience, when people start eating more whole fruits and vegetables, they tend to have less room on their plates and in their stomachs for junk food and empty calories.
However, a few small studies that have looked at the effects of cherry juice concentrate or powders on sleep quality produced only modest or negligible benefits.
If you enjoy the flavor of cherries or cherry juice, they offer plenty of good antioxidant nutrition. Play the field! Join the healthy eating conversation on Facebook and Twitter. Want nutrition advice delivered straight to your inbox twice a month? Subscribe to the Nutrition Diva newsletter. Do you have a nutrition question? Howatson, G. Influence of tart cherry juice on indices of recovery following marathon running.
Dimitriou, L. Influence of a montmorency cherry juice blend on indices of exercise-induced stress and upper respiratory tract symptoms following marathon running--a pilot investigation.
Journal of the International Society of Sports Nutrition, 12, Pigeon, W. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: A pilot study. Journal of Medicinal Food, 13 3 , — Sleep and sleep disorders. Centers for Disease Control and Prevention. Zisapel, N. New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.
British Journal of Pharmacology, 16 , — Friedman, M. Analysis, nutrition, and health benefits of tryptophan. Losso, J. Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms.
American Journal Of Therapeutics, 25 2 , e—e Richard, D. L-tryptophan: Basic metabolic functions, behavioral research and therapeutic indications. Fernstrom J. Effects and side effects associated with the non-nutritional use of tryptophan by humans. The Journal of Nutrition, 12 , S—S. Burkhardt, S. Detection and quantification of the antioxidant melatonin in montmorency and balaton tart cherries Prunus cerasus.
Journal of Agricultural and Food Chemistry, 49 10 , — Effect of tart cherry juice Prunus cerasus on melatonin levels and enhanced sleep quality. Gandolfi, J. The effects of melatonin supplementation on sleep quality and assessment of the serum melatonin in ICU patients: A randomized controlled trial. Critical Care Medicine, 48 12 , e—e National Institutes of Health. Dietary supplements for exercise and athletic performance. Bowtell, J. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise.
Medicine and Science in Sports and Exercise, 43 8 , — Levers, K. Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. Journal of the International Society of Sports Nutrition, 13, Kuehl, K.
Efficacy of tart cherry juice in reducing muscle pain during running: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, Facts about hypertension. Kent, K. Acute reduction in blood pressure following consumption of anthocyanin-rich cherry juice may be dose-interval dependent: A pilot cross-over study.
International Journal of Food Sciences and Nutrition, 67 1 , 47—
0コメント