How Cherry Active benefits your swim nutrition plan
- 14 Nov 2018
Making the most of your muscle recovery time is a vitally important part of training for any swimmer.
No matter what the sport, the human body needs rest days or recovery workouts to ensure it can continue to perform to the highest possible standards.
Nutrition also plays a key role in this. Supplying your body with the correct nutrients and antioxidants, along with hydration, can rapidly speed up muscle repair.
The healing properties of the cherry, specifically the Montmorency cherry, is becoming an increasingly popular nutrition source among competitive athletes.
Specialist nutrition brand Active Edge has harnessed this power with CherryActive, a concentrate that can be used by swimmers and other athletes as part of their daily nutrition plan.
We take a look at the theory behind the product, and how it can help you with your swim training and competition.
What do the scientists say about Cherry Active benefits?
Scientists at London South Bank University's Sports and Exercise Science Research Centre carried out tests on CherryActive to assess its effect on muscles and joints.
Ten athletes were given one ounce of CherryActive concentrate twice daily for seven days prior to and two days after an intense round of strength training. The process was then repeated without the cherry supplement.
The results indicated a marked improvement on recovery times.
"Athletes returned to 90 percent of normal muscle force at 24 hours, compared to only 85 percent of normal at the same time point without cherry juice - a significant difference that could affect an athlete's next bout of performance.
"Researchers suggest that the powerful antioxidant compounds in cherry juice likely decreased oxidative damage to the athletes' muscles - the damage that normally occurs when muscles are worked to their max - allowing the muscles to recover more quickly."
How does Cherry Active help recovery times?
The Montmorency cherry contains antioxidants and flavonoids which help reduce recovery times and delayed onset muscle soreness (DOMS).
These anti-inflammatory and antioxidant properties help clear excess uric acid from the body in just a few hours.
Montmorency cherries are also a natural source of melatonin, which is well documented to help improve sleep quality - another vital part of the body's recovery process.
Why elite swimmers use Cherry Active juice during training
Paralympic champion Jessica-Jane Applegate is one of many swimmers to use CherryActive as part of her sports nutrition plan.
Applegate, who won gold at London 2012 in the S14 200m freestyle S14, uses the product as part of her recovery after training and between races.
The two-time world champion said: "It's great at helping me recover from my heavy training sessions, and during competition it is excellent to assist my recovery between heats and finals to enable me to compete at my best in finals.
"The dried cherries are excellent in a waterproof resealable bag to keep poolside to snack on during long sessions. I believe in prevention and not cure!"
Professional triathlete Emma-Kate Lidbury also uses CherryActive in her daily nutrition plan.
"I find it helps reduce muscle soreness, especially after intense sessions, and speeds up recovery - which ultimately means I can train harder and faster and perform better," she said.
"When at home I love mixing the concentrate with water or in smoothies and while away training or racing I find the shot packs and capsules provide me with a convenient and hassle-free antioxidant hit."
Top tips on incorporating Cherry Active into your nutrition plan
As a sports drink
Mix 30ml of CherryActive concentrate into half a pint of fresh water, or dilute to taste. A 30ml serving is the antioxidant equivalent of 23 fruit & vegetables.
As a breakfast treat
Add 30ml of CherryActive concentrate to a natural yoghurt or your breakfast smoothie.
As a recovery smoothie
Add 30ml of CherryActive to a post-training smoothie.
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