A Sweet Natural Treat—Cherries {Running Nutrition}

Hello there runners!  As @toofasteddie has pointed out recently, it has been a bit quiet on the running front here lately, but hopefully everyone is still doing well getting some activity in!  I can’t say anything as I have still been trying to find my summer running rhythm myself.  I’m sure once the weather gets a bit nicer for a lot of us we’ll be right back out there in full force!

In the meantime, we may as well enjoy some great recovery fuel whether you are still running regularly or using the season to work on strength or other cross-training, or actual recovery from racing or injury!  Today I’ve got a sweet little fruit for you that is just nearing the end of the season in my part of the world, but depending on where you are there might just be a bit more time to find some locally.  Cherries are the tasty topic of the day!

I have to admit that I never used to be a cherry fan, but that is most likely because the one I came across most often was the cloyingly sweet maraschino cherry from a jar.  Perhaps the original maraschino cherry was not so offensive, but here in the USA we have turned it into a piece of sugary candy.  Like many fruits and vegetables from my youth, I only realized how delicious cherries could taste once I finally had one fresh, ripe and in-season!  There are also some cherries that are more tart and other varieties that are more sweet, so which ones you enjoy all depends on your taste preference.

Besides providing a pleasurable whole food treat, cherries are actually dynamite for running recovery.  Their richly-colored flesh is an indicator of numerous antioxidants, vitamins and minerals.  Anything with that hue is generally going to be good for the cardiovascular system and helping to lower cholesterol.  Cherries contain a good amount of potassium which is important for healthy blood pressure and muscle function.  They also are high in antioxidants like anthocyanins which assists the body in fighting inflammation and may decrease muscular soreness.  Tart cherry juice has been specifically studied in regards to that particular attribute in relation to endurance running (source).  Just make sure if you are choosing juice over whole fruit that it contains only fruit juice, no added sweeteners.

I didn’t realize that cherries also contain melatonin, which can help aid in getting a good night’s sleep.  Last week I talked about how important it is to have a nightly routine to be able to recover well from the demands you put on your body during your training.  Apparently I should have added cherries as a possible nighttime snack!

If you are looking for some external aesthetic benefits, the antioxidants also promote healthy skin and may promote fat loss for a trimmer physique (though remember no one food is a miracle-worker in that regard).  Of course eating fruit is a much better option than reaching for a cookie to satisfy a sweet tooth, as well.  Refined sugar we have already discussed as being pro-inflammatory if you eat it too often, so using fruit in place of processed treats to keep you running at your highest level.

If you cannot find any fresh where you are, don’t forget to check out the frozen aisle for a great alternative.  I love using frozen cherries in smoothies or nice cream.  There is also the juice option if you are looking for a pre- or post-run boost of nutrients.  They also sell dried cherries if you can find some without added sugars.  They are great in a trail mix or homemade granola bar.  If you really want a concentrated form, there are even dried cherry powders.  Ideally I would suggest looking for organic berries, as they do tend to be high in pesticide residue when grown conventionally.

My eyes went bright last weekend at the farmers market when I found some locally grown organic cherries at one of the stalls!  We will be savoring these all week.  Any other runners out there have a favorite way to enjoy these little gems?

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