My focus as a coach has always been recovery.  I know that a good recovery leads to better training and thus better performance.  Being a chef, diet and food have been a focal point of recovery.  So when I hear of a food related, performance enhancer, my curiosity is put on high alert.   Two popular natural options for recovery and performance  gaining attention are tart cherry juice and beetroot juice 

I have summarized the  existing scientific evidence to determine whether these juices can indeed offer benefits for performance enhancement and recovery in sports and exercise, especially in running. 

Tart cherry juice is renowned for its high concentration of polyphenols, particularly anthocyanins, which are potent antioxidants. These compounds have been linked to reducing oxidative stress caused by intense exercise and promoting recovery by neutralizing harmful free radicals. The reduction in oxidative stress may lead to less muscle damage and inflammation, potentially enhancing overall performance and minimizing exercise-induced muscle soreness.

Several studies have explored the effects of tart cherry juice on endurance exercise performance. It has shown to be effective in both recovery and Performance. Studies have found that participants who consumed tart cherry juice for seven days before a long-distance running event experienced less muscle damage and inflammation and performed better compared to those who consumed a placebo. According to American College of Sports Medicine cherry juice supplementation improved performance and decreased inflammation markers.

Tart cherry juice contains melatonin, a hormone that regulates sleep-wake cycles. Some research suggests that tart cherry juice consumption may improve sleep quality and duration, which is crucial for post-exercise recovery and performance. The Journal on International Society of Sports Nutrition published a study that demonstrated tart cherry juice increased melatonin levels and improved sleep quality in endurance athletes.  And good sleep always improves recovery.  

There may be some minor side effects for some runners.  So always start with moderation and be aware of how it may affect you.  Because of it’s higher glycemic index, it may affect a small number of athletes.  Side effects could be some abdominal issues, nervousness and could affect appetite.  

Beetroot juice is rich in nitrates, which the body converts into nitric oxide (NO). NO plays a significant role in vasodilation, the widening of blood vessels, leading to improved blood flow and oxygen delivery to working muscles. This enhanced blood flow and oxygen supply may positively impact exercise performance, especially during endurance activities.

Studies have shown that beetroot juice consumption may reduce the oxygen debt, meaning athletes can perform at the same intensity with less oxygen consumption. This efficiency enhancement may result in delayed fatigue and improved exercise tolerance, contributing to better performance outcomes.

Research revealed that beetroot juice supplementation improved 4-km cycling time trial performance in trained cyclists. Similarly, Lansley et al. (2011) found that dietary nitrate supplementation improved time trial performance in moderately trained cyclists.

As with cherries, beet juice may have an adverse affect in some athletes.  Those at risk of developing kidney stones have kidney disorders will be affected by beet juice.  It also lowers blood pressure which is great for those looking to get their pressure in check; but if you are on medication for high blood pressure or taking medications that lead to vasodilation, your blood pressure may dip too much.  It also may cause upset stomach and it also has a high glycemic index.  As usual monitor use versus effects and start in moderation, usually 8oz of beet juice daily is plenty.  And the #1 side effect, which I and many others have comically encountered, is colored urine and stool.   It will be reddish/pink and if you forget you are using beets and beet juice can be confusing.  If you have any concerns, always consult your doctor. 

While both tart cherry juice and beetroot juice have demonstrated potential individual benefits for exercise performance and recovery, some researchers have investigated their combined effects. A study by Goggins et al. (2019) found that a combination of tart cherry juice and beetroot juice improved cycling time trial performance and reduced muscle damage markers compared to a placebo.

Delayed onset muscle soreness (DOMS) is a common consequence of intense exercise, often hindering subsequent training sessions. Some studies suggest that the consumption of tart cherry juice or beetroot juice can reduce DOMS and muscle damage, potentially aiding recovery and subsequent performance.

The efficacy of tart cherry juice and beetroot juice may depend on the dosage and timing of consumption. Researchers generally recommend specific dosages based on an individual’s body weight and exercise intensity. Consuming the juices 1-2 hours before exercise may maximize their potential benefits for performance.

The response to tart cherry juice and beetroot juice may vary among individuals due to genetic differences, training status, and overall health.  Remember to monitory your body and introduce gradually to your daily routine.   Keep in mind that most studies exploring the effects of tart cherry juice and beetroot juice on performance and recovery have been short-term, limiting our understanding of their long-term implications.

Tart cherry juice and beetroot juice both show promise as potential natural supplements to enhance exercise performance and promote recovery. The antioxidant and anti-inflammatory properties of tart cherry juice and the nitric oxide-enhancing effects of beetroot juice may provide athletes and exercisers with a competitive edge.  Therefore I endorse both of these products as recovery and performance enhancers.  Because of their increased popularity, you can find both in your grocery aisle.  Note:  Some beet/beetroot juices are concentrated so be aware.