Recovery is just as important as working out when it comes to building muscle. Your body needs time to heal from the stress you just put on it during the workout.
Every day, people are looking to increase their recovery rate, whether it be through protein, creatine, or other amino acids. But they might be missing out on a key component, tart cherry juice.
Here is everything you need to know about tart cherry juice for muscle recovery and why it makes sense to start adding this to your after-workout routine.
What Causes Muscle Soreness?
Muscle soreness typically refers to delayed-onset muscle soreness (DOMS) and is the pain that begins a day or two after a vigorous workout. It caps out on the third day, where it feels like moving can be hard, but will start to drastically decline after that day.
DOMS is onset by high-intensity exercises that create micro-tears in the fibers of your muscle. Despite the common myth that the burning sensation is correlated to a build-up of lactic acid, it actually occurs from the eccentric motion that happens during exercise.
DOMS affects everyone, whether you've been working out for a few decades, or just starting your first week in the gym. It can even happen from just doing chores that take up a good portion of the day, like gardening and cleaning.
Is Muscle Soreness Bad?
Muscle soreness is not necessarily a bad thing, despite the "pain" that might occur with it. When you are working out for the first time, DOMS is more prevalent because of the body's initial shock that goes into exercising.
Keep in mind that there is a difference between pain and soreness. Often, people will confuse the two and end up with an injury from thinking it was just being sore. Or they will think the opposite and never work out enough to see results because they think they are injuring themselves.
A general rule of thumb is that pain will come on quickly and be sharper in feeling. The pain will usually last longer than three days.
Compared to soreness, which will typically only last 1 to 3 days, and will disappear after that. If you have any issues while exercising, it is recommended to see a doctor.
What Is Tart Cherry Juice?
Tart cherries are a fruit that is extremely high in vitamins, minerals, and antioxidants. Drinking cherry juice is a great way to help get these nutrients that you may be missing from your diet.
Tart cherry juice in particular has a higher amount of anthocyanins compared to other cherry juices. This does provide a more sour taste compared to the typical sweetness that is associated with cherries.
Anthocyanins are a component of tart cherries that promote the anti-inflammatory process. Tart cherry juice can come in an extract form, meaning that the product has been filtered to deliver the components of the tart cherry that makes it shine.
What Role Does Tart Cherry Juice Have in Muscle Recovery?
When we are exercising, we are causing inflammation to the muscles. This inflammation is a way to signal to our body that it needs to start the repair process, but too much inflammation can lead to delayed recovery times.
That is where tart cherry juice comes into play. After a hard workout and the muscles are needing an extra boost, taking a product like Beet Boost that is high in both tart cherries and beets can help get past that after-workout soreness.
Beets are a complement to tart cherries, as they work synergistically to support healthy recovery. Beets are high in nitrate, which is an essential component in helping our body create nitric oxide. When we get more nitric oxide in the system, we are able to increase blood flow, which can help with recovery times.
For those looking to pick up tart cherry juice online, be sure to head over to the products page and learn more about Beet Boost.
How Do You Recover From Muscle Damage?
When it comes to staying active, which is extremely important for those who are feeling their bodies aging, recovery is just as important as the workout process.
After a long day in the garden or at the gym, resting and avoiding movement may be tempting, but it's encouraged to not do this. Not moving often can actually worsen the signs of DOMS. You can go for a walk or swim, but keeping it light is important.
Too much intensive exercise after a workout can also lead to an increase in muscle soreness and delay recovery. Exerting too much energy can cause the body to not send nutrients everywhere that is needed, as it is working on helping the entire body, rather than just specific muscle groups.
Diet is also important. Getting adequate protein is important at all ages when it comes to improving muscle functionality and maintaining the muscle you already have.
Consuming foods that supply high amounts of nutrients is also important, as we use them throughout the day. This means intaking a decently high portion of vegetables, especially green leafy vegetables, and some fruit.
One study done by the Oregon Health and Science University showed that runners who took tart cherry juice experienced less inflammation and faster recovery times. While this warrants further studies, it does look promising for what tart cherries can do when it comes to recovering after an intense workout.
Tart Cherry Juice for Muscle Recovery: Don't Miss out On This Delicious Aid
Tart cherry juice for muscle recovery is a smart choice especially when paired with beets for adequate nutrition after a vigorous workout. Its high antioxidant properties are perfect for that after-workout soreness, so you can keep going with your day even after getting fit.
If you enjoyed the article and want to learn more about the benefits of adding Beet Boost to your diet, head over to the rest of the blog to continue reading. If you know someone that is looking to add a delicious supplement to their diet while getting extra benefits, be sure to share this article with them.