Logan Steele
Cherries are a delicious and nutritious stone fruit that offers a range of health benefits, including anti-inflammatory and antioxidant properties. However, while cherries are known to ease muscle pain and soreness, they may also cause problems for some individuals. For instance, consuming too many cherries can lead to digestive issues such as gas, bloating, stomach pain, and diarrhea, especially for those with underlying digestive conditions like IBS. Additionally, sensitivities to sugar alcohols or salicylates in cherries can trigger adverse reactions, even in people without IBS. Understanding the potential benefits and drawbacks of consuming cherries is essential to make informed decisions about their inclusion in one's diet.
| Characteristics | Values |
|---|---|
| Can cherries cause problems with muscles? | No, cherries are rich in antioxidants and anti-inflammatory properties and may have a protective effect to reduce muscle damage and pain during strenuous exercise. |
| How cherries help with muscle pain | Cherries contain anti-inflammatory and antioxidant compounds that may speed up recovery after exercise and protect muscle function if consumed for several days before exercise. |
| How to consume cherries to help with muscle pain | Drinking cherry juice after exercise can reduce muscle pain and the amount of muscle strength often lost after strenuous exercise. |
| Recommended amount of cherries | A typical serving size of cherries is about 5 ounces or 21 cherries. |
| Side effects of consuming too many cherries | Cherries can cause digestive problems like gas, bloating, stomach pain, and diarrhea. |
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What You'll Learn
Cherries are anti-inflammatory, reducing muscle pain and damage
Cherries are packed with anti-inflammatory and antioxidant compounds, which can help reduce inflammation and muscle pain. This is especially true for tart cherries, which are rich in antioxidants and anti-inflammatory properties. These properties may have a protective effect in reducing muscle damage and pain during strenuous exercise.
Studies have shown that drinking cherry juice after exercise can reduce muscle pain and soreness. A study conducted by researchers at the University of Vermont in Burlington found that participants who drank a cherry/apple juice combination experienced less muscle pain and soreness compared to those who drank a different juice mixture. The cherry juice drinkers also reported a higher willingness to use the drink again and higher overall satisfaction with the drink.
Another study, published in the British Journal of Sports Medicine, found that participants who drank cherry juice experienced a smaller loss of muscle strength compared to those who drank a non-cherry juice mixture. The cherry juice drinkers also reported less muscle pain and even gained some muscle strength after 96 hours.
The anti-inflammatory properties of cherries work similarly to nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, which are commonly used to reduce or prevent pain. However, cherries do not carry the same risk of harmful side effects as NSAIDs, such as potential gastrointestinal, kidney, and heart issues.
In addition to reducing muscle pain and damage, cherries offer a range of other health benefits due to their high content of vitamins, minerals, and plant compounds. These include improving sleep quality, boosting heart health, and reducing symptoms of arthritis and gout.
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Cherry juice can help preserve muscle function
Cherries are packed with nutrients and antioxidants that may boost heart health, improve sleep quality, and relieve some symptoms of arthritis and gout. They are also rich in polyphenols, which are plant compounds that help combat oxidative stress. Research from 2022 shows that the anti-inflammatory and antioxidant compounds in cherries may speed up recovery after exercise and protect muscle function if consumed for several days before exercise.
Cherry juice has become a standard component of athlete recovery strategies. Studies have shown that muscle function recovers faster in the days after exercise if juice is provided for several days before exercise. Cherry juice has been shown to lessen pain and accelerate strength recovery after exercise, as well as decrease blood markers of inflammation and oxidative stress. These improvements occur in both strength and endurance exercises.
Tart cherry juice, in particular, has many antioxidant and anti-inflammatory polyphenol compounds. It may not be optimal during the adaptation/build stage of training, but it can be beneficial when recovery is the priority. Timing and dosage vary widely, but most studies use 8 to 12 ounces twice a day, 4 to 5 days before the event, and 2 to 3 days after to promote recovery.
Cherry juice is also believed to aid in sleep quality due to its melatonin content, which helps regulate the sleep-wake cycle. Anthocyanins, a type of antioxidant, may also promote healthy sleep patterns with increased melatonin levels.
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Cherries can cause digestive issues like gas, bloating and diarrhea
Cherries are a nutritious and healthy fruit, full of vitamins, antioxidants, and fiber. However, they can also cause digestive issues such as gas, bloating, and diarrhea, especially for those with underlying digestive conditions like IBS.
Sugar alcohols and salicylates, both present in cherries, can cause diarrhea if you are sensitive to them. People with IBS tend to be more sensitive to these substances, and the fruit sugar, fructose, can also be a trigger. Salicylates are similar to salicylic acid, the active ingredient in aspirin, and some people are sensitive to this substance. While cherries do not contain high levels of salicylates, they may contain enough to cause a reaction in very sensitive individuals.
If you are experiencing digestive issues, it is recommended that you cut cherries out of your diet for a few weeks and then slowly reintroduce them to see if they are the cause. If you are sensitive to cherries, you may also be sensitive to other fruits with similar substances, such as watermelon, blackberries, nectarines, pears, apples, and avocado.
To avoid digestive issues, it is best to consume cherries in moderation and not on an empty stomach. Combining cherries with other foods can lessen their effect on the GI tract and make them less likely to cause distress. However, it is important to avoid combining cherries with foods that you do not tolerate well.
If you regularly experience digestive problems after consuming cherries, it is advisable to consult a doctor to determine if you have an intolerance or if another condition is the cause.
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Cherries are rich in antioxidants, protecting against chronic conditions
Cherries are a nutritious food, packed with vitamins, minerals, and plant compounds with powerful health effects. They are also rich in antioxidants, which can help protect against chronic conditions.
Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that can harm cellular structures. Oxidative stress, caused by an imbalance of free radicals and antioxidants in the body, has been linked to chronic diseases and premature ageing. Cherries contain polyphenol antioxidants, including anthocyanins, flavonols, and catechins. These antioxidants help protect against cellular damage and reduce inflammation, which can lower the risk of chronic conditions such as heart disease.
Research has shown that diets rich in fruits and vegetables, particularly those with high polyphenol content, are associated with improved heart health and a lower risk of heart disease. A 2018 study of 84,158 people found that higher intakes of polyphenols were associated with a significantly decreased risk of heart disease over 5 years. Cherries are also a good source of potassium, which is important for regulating blood pressure and maintaining a healthy heart.
In addition to their heart-health benefits, the antioxidants in cherries have been linked to other potential health benefits. Cherries contain melatonin, a hormone that helps regulate the sleep-wake cycle, and serotonin, a chemical that aids in the production of melatonin. Studies have found that consuming cherry juice or tart cherries can improve sleep quality and duration.
The anti-inflammatory and antioxidant properties of cherries may also help reduce muscle soreness and speed up recovery after exercise. Studies of long-distance runners indicate that consuming tart cherries or cherry juice may ease inflammation and soothe sore muscles. Additionally, a 2022 review suggested that polyphenol-rich diets may protect against various chronic conditions.
Overall, the rich antioxidant content of cherries contributes to their potential health benefits, including protection against chronic conditions such as heart disease and improvements in sleep and exercise recovery.
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Cherries may cause an IBS flare-up
Cherries are a nutritious and healthy stone fruit loaded with vitamins, minerals, and plant compounds with powerful health effects. They are rich in antioxidants and anti-inflammatory compounds, which can help combat oxidative stress and decrease inflammation. Cherries have been found to protect against cancer-causing cell damage and improve heart health, sleep quality, and arthritis symptoms.
However, despite their numerous health benefits, cherries can also cause digestive problems in some individuals. Sensitivities to cherries can lead to gas, bloating, stomach pain, and diarrhea, even in people without IBS. These sensitivities may be due to the sugar alcohols or salicylates in cherries, with the latter being similar to the active ingredient in aspirin. People with IBS may be particularly susceptible to these sensitivities, as they tend to be sensitive to both sugar alcohols and fructose, which is found in cherries.
To avoid digestive issues, it is recommended to consume cherries in moderation and be mindful of individual tolerance levels. For those with IBS, starting with a smaller portion, such as a quarter cup, is advised to gauge how the body reacts. Combining cherries with other well-tolerated foods can also help dilute the substances in cherries that may trigger GI distress.
While cherries are generally considered beneficial for muscle health, especially in reducing inflammation and muscle pain after exercise, there is no specific mention of them causing muscle problems. On the contrary, studies have shown that tart cherry juice can effectively reduce muscle pain and preserve muscle function after strenuous exercise.
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Frequently asked questions
No, cherries are more likely to help with muscle problems. Cherries have anti-inflammatory and antioxidant properties that work similarly to nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, which is often used to reduce or prevent pain. Studies have shown that drinking cherry juice after exercise can reduce muscle pain and the amount of muscle strength lost after a workout.
There is no definitive answer to this question. However, some studies have shown that drinking two 355ml bottles of tart cherry juice twice daily for seven days before a workout can help reduce muscle pain.
Yes, cherries are packed with vitamins, minerals, and plant compounds with powerful health effects. They can help improve sleep quality, boost heart health, and relieve symptoms of arthritis and gout.
While cherries are nutritious and healthy, they can cause digestive problems like gas, bloating, stomach pain, and diarrhea, especially for those with underlying digestive conditions like IBS.
