Tart Cherry Sports Drink Recipe

tart cherry sports drink (1)

This flavorful and refreshing tart cherry sports drink will rehydrate and refuel – with an added inflammation-busting punch from the tart cherry juice. Thank you to the Cherry Marketing Institute for sponsoring this post!

You guys know by now that I’m a huge tart cherry fan. Through my partnership with the Cherry Marketing Institute this year, I’ve talked about how tart cherries make a delicious, satisfying snack (recipe: Tart Cherry Pie Snack Balls), and how they can help with sleep due to the natural melatonin they contain (recipes/info: Microwave Tart Cherry Oatmeal and Tart Cherry Kale and Feta Stuffed Chicken). This month, I’d like to talk more about their other big benefit, which is especially important to me as a runner: inflammation-busting. Research has shown tart cherries can serve as a natural recovery aid when consumed in the days before and after intensive exercise!

Tart cherries are high in anthocyanins, which are flavonoids that contribute to their sourness, intense red color, and, mostly importantly, their anti-inflammatory health properties. Due to these anthocyanins, tart cherries have been found useful for those suffering from joint paint (arthritis) and gout, and can also help to ease muscle soreness following a hard workout, too. When you’re sore after a workout, this is due to a few things – muscle damage, inflammation, and oxidative stress. The good news is that the anthocyanins in tart cherries seem to help with all three of these!

In fact, studies suggest Montmorency tart cherry juice has the ability to reduce muscle pain and weakness after bouts of intense strength training, as well as after long-distance running. Here is a little overview of the running-specific studies I took from ChooseCherries.com. There’s more info over on their website!

  • Faster recovery: Marathon runners who drank Montmorency tart cherry juice five days before, the day of and two days after running experienced a faster recovery of strength compared to those who drank a different beverage. 1

    • In another study Montmorency tart cherry juice helped improve the recovery time after intensive exercise compared to the placebo beverage that was used. 2
  • Decreases muscle pain: Runners in an annual 196-mile relay race in Oregon reported significantly less muscle pain after the race if they drank Montmorency tart cherry juice twice a day the week before and on the day of the long-distance race. 3

After reading about all of tart cherry’s benefits this spring, I actually started bringing dried tart cherries with me as fuel on a few of my long runs, and having a swig of tart cherry juice before and after a run, too. Feel free to take that approach, if you like – or, give this tart cherry sports drink recipe a try. You can enjoy it before, during, or after your run – whichever you prefer! I like doing a little before and a little after, but I think I’m going to pick up a little container that I can fit into my hydration vest so I can fill it with some of this sports drink for any longer runs/hikes this summer. (An entire backpack full of sports drink would be a bit much for me – but a small bottle of it would be perfect as an addition to my water!) If you’re having this after your run, just be sure to pair it with some protein, too.

tart cherry sports drink 4

Joining with the tart cherry juice in this recipe is water, lime juice, honey, and a little salt. I made it with pure maple syrup in place of the honey recently and that was really good, too. You can also leave out the honey/maple syrup if you’re doing a lighter workout/don’t want it as sweet. Your choice!

tart cherry sports drink ingredients

Here’s the recipe. Happy running and inflammation busting!

Tart Cherry Sports Drink

by fANNEtastic food

Prep Time: 5 minutes

Keywords: beverage dairy free gluten-free nut-free soy-free

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Ingredients (~3 servings)

  • 2 cups tart cherry juice
  • 1 cup water
  • 1/4 cup lime juice
  • 2 tablespoons honey or pure maple syrup
  • 1/8 teaspoon salt

Instructions

  • Place all ingredients in a large jar and shake vigorously until combined.

As you know, I’m not a fan of calorie counting normally, but I know for running-specific recipes it’s helpful to be able to make sure you’re hitting your fueling needs. So here you go! This nutritional information is per serving based on this recipe making 3 servings – and it’s calculated using honey: 140 calories, 36g carbs, 31 g sugar, 0 g fat, 0 g protein, 105 mg sodium, 285 mg potassium.

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p.s. Interested in more sports nutrition info and runner-friendly recipes? Check out my Nutrition for Runners Program.

Tart Cherry Sports Drink Recipe originally appeared on fANNEtastic food | Washington D.C. area Registered Dietitian | Recipes + Healthy Living + Fitness on June 30, 2015.

The post Tart Cherry Sports Drink Recipe appeared first on fANNEtastic food | Washington D.C. area Registered Dietitian | Recipes + Healthy Living + Fitness.

SOURCE ARTICLE: : http://www.fannetasticfood.com/2015/06/30/tart-cherry-sports-drink-recipe/

The FDA’s latest move on trans fats

I’m still catching up on what happened during the week I was offline in Cuba (more on that later this week).

One big event was the FDA’s announcement that it no longer considers artificial trans fat as generally recognized as safe (GRAS) for human consumption, meaning that processed food manufacturers need to get rid of it. They get three years to do so.

Here are the relevant documents:

Center for Science in the Public Interest, which has petitioned the FDA to get rid of trans fats for decades, describes this move as a “huge advance.”

As for complications:

  • The Environmental Working Group (EWG) is worried about the half-gram loophole:FDA memos show…80 percent of these uses [of partially hydrogenated oils containing trans fat] don’t require disclosure of the presence of trans fat because of the half-gram loophole.”
  • Politico Pro reports that “food industry lawyers are already scouring the document in hopes of finding some way to shield them from legal action” and that a ban on trans fat will increase demand for palm oil causing widespread deforestation across Indonesia and Malaysia.
  • Politico Pro also reports on a lawsuit filed immediately against Heinz for using trans fat in its frozen microwave french fries and tater tots while marketing its products as trans fat free.

I vote for the FDA’s move as a long-awaited step in the right direction. Progress!

SOURCE ARTICLE: : http://www.foodpolitics.com/2015/06/the-fdas-latest-move-on-trans-fats/

Chicken Fajita Breakfast Bake + Giveaway

Got a baking dish? Throw together this easy, flavorful Chicken Fajita Breakfast Bake made with Gold'n Plump's Tex Mex Chicken Patties for a low-carb breakfast!!

Got a baking dish? Throw together this easy, flavorful Chicken Fajita Breakfast Bake made with Gold’n Plump Tex Mex Chicken Patties for a low-carb breakfast! I remember in college, I would go back and forth between making myself chicken fajitas and shrimp stir-fry for dinner. They’re two dishes where I know I’m gonna get my…

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The post Chicken Fajita Breakfast Bake + Giveaway appeared first on Fit Foodie Finds.

SOURCE ARTICLE: : http://fitfoodiefinds.com/2015/06/chicken-fajita-breakfast-bake-giveaway/

What Wendy Wore: Head-to-Toe Zang Toi

I was in Chicago over the weekend to visit family and attend the Ravinia Festival in Highland Park, Ill. The festival’s website says Ravinia (named for the Ravinia Park grounds where it is held) is the oldest outdoor music festival in North America. Who knew?! Ravinia isn’t a stand-all-day-to-see-Eminem, Lollapalooza-like event. It’s very civilized. You […]

SOURCE ARTICLE: : http://feedproxy.google.com/~r/wendybrandes/xcOx/~3/ALI4YO7JQpc/

What Wendy Wore: Head-to-Toe Zang Toi

I was in Chicago over the weekend to visit family and attend the Ravinia Festival in Highland Park, Ill. The festival’s website says Ravinia (named for the Ravinia Park grounds where it is held) is the oldest outdoor music festival in North America. Who knew?! Ravinia isn’t a stand-all-day-to-see-Eminem, Lollapalooza-like event. It’s very civilized. You […]

SOURCE ARTICLE: : http://feedproxy.google.com/~r/wendybrandes/xcOx/~3/ALI4YO7JQpc/