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Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: loco on February 20, 2007, 06:51:15 AM
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by Dr. Paul Cribb Ph.D. CSCS.
AST Director of Research
Research is starting to uncover the powerful health benefits of cherries and cherry juice, and many of these benefits have important implications for strength athletes.
Cherries appear to contain a potent, natural mix of antioxidants and anti-inflammatory compounds that may help to speed muscle recovery after intense weight lifting.
One study presented at the American College of Sports Medicine’s Annual Meeting last year reported that compared to a placebo group, males who drank 16 ounces of cherry juice twice a day for eight days, recovered faster after an intense bout of weight training.
In this study, after drinking the juice (cherry or placebo) for 4 days, both groups undertook a heavy (negative-only) bicep workout to inflict muscle damage. Strength, muscle soreness and range of motion were recorded before and in the days after the workouts.
Overall, the group given cherry juice lost less strength and recovered faster after the bout of heavy lifting. For example, the strength losses after four days averaged 24% for the placebo compared to 5% for the cherry juice group. This indicates the cherry-treated group suffered less muscle damage which is a key aspect of rapid recovery. Based on these results more research on the effects of cherry juice is underway.
Source: Med Sci Sports Exerc 38, s404, 2006.
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Cherries seem high in dextrose, juice maybe more so. That might be it, but who knows.
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
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Cherries seem high in dextrose, juice maybe more so. That might be it, but who knows.
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
don't you mean fructose (aka fruit sugar), as opposed to dextrose?
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That earlier link didn't work. Hopefully this one is better.
http://www.nal.usda.gov/fnic/foodcomp/search/ gives this breakdown for "Cherries, sweet, raw" per 100g (1st numbers - it's better when it hasn't been cut-n-pasted)
Water g 82.25 12 0.546
Energy kcal 63 0
Energy kj 263 0
Protein g 1.06 8 0.075
Total lipid (fat) g 0.20 8 0.017
Ash g 0.48 8 0.065
Carbohydrate, by difference g 16.01 0
Fiber, total dietary g 2.1 8 0.212
Sugars, total g 12.82 0
Sucrose g 0.15 10 0.081
Glucose (dextrose) g 6.59 13 0.615
Fructose g 5.37 13 0.44
Lactose g 0.00 4 0
Maltose g 0.12 5 0.12
Galactose g 0.59 4 0.307
Starch g 0.00 2
Minerals
Calcium, Ca mg 13 64 0.101
Iron, Fe mg 0.36 65 0.005
Magnesium, Mg mg 11 65 0.07
Phosphorus, P mg 21 63 0.135
Potassium, K mg 222 65 1.196
Sodium, Na mg 0 64 0.015
Zinc, Zn mg 0.07 65 0.002
Copper, Cu mg 0.060 65 0.001
Manganese, Mn mg 0.070 65 0.001
Fluoride, F mcg 2.0 9
Selenium, Se mcg 0.0 4 0.018
Vitamins
Vitamin C, total ascorbic acid mg 7.0 8 1.588
Thiamin mg 0.027 8 0.004
Riboflavin mg 0.033 8 0.004
Niacin mg 0.154 8 0.006
Pantothenic acid mg 0.199 8 0.017
Vitamin B-6 mg 0.049 8 0.004
Folate, total mcg 4 4 0.85
Folic acid mcg 0 0
Folate, food mcg 4 4 0.85
Folate, DFE mcg_DFE 4 0
Vitamin B-12 mcg 0.00 0
Vitamin B-12, added mcg 0.00 0
Vitamin A, IU IU 64 0
Vitamin A, RAE mcg_RAE 3 0
Retinol mcg 0 0
Vitamin E (alpha-tocopherol) mg 0.07 5 0.01
Vitamin E, added mg 0.00 0
Tocopherol, beta mg 0.01 5 0.01
Tocopherol, gamma mg 0.04 5 0.035
Tocopherol, delta mg 0.00 5 0
Vitamin K (phylloquinone) mcg 2.1 5 0.6
Lipids
Fatty acids, total saturated g 0.038 0
4:0 g 0.000 0
6:0 g 0.000 0
8:0 g 0.000 0
10:0 g 0.000 0
12:0 g 0.000 0
14:0 g 0.001 1
16:0 g 0.027 1
18:0 g 0.009 1
Fatty acids, total monounsaturated g 0.047 0
16:1 undifferentiated g 0.001 1
18:1 undifferentiated g 0.047 1
20:1 g 0.000 0
22:1 undifferentiated g 0.000 0
Fatty acids, total polyunsaturated g 0.052 0
18:2 undifferentiated g 0.027 1
18:3 undifferentiated g 0.026 1
18:4 g 0.000 0
20:4 undifferentiated g 0.000 0
20:5 n-3 g 0.000 0
22:5 n-3 g 0.000 0
22:6 n-3 g 0.000 0
Cholesterol mg 0 0
Phytosterols mg 12 0
Amino acids
Tryptophan g 0.009 0
Threonine g 0.022 0
Isoleucine g 0.020 0
Leucine g 0.030 0
Lysine g 0.032 0
Methionine g 0.010 0
Cystine g 0.010 0
Phenylalanine g 0.024 0
Tyrosine g 0.014 0
Valine g 0.024 0
Arginine g 0.018 0
Histidine g 0.015 0
Alanine g 0.026 0
Aspartic acid g 0.569 0
Glutamic acid g 0.083 0
Glycine g 0.023 0
Proline g 0.039 0
Serine g 0.030 0
Other
Alcohol, ethyl g 0.0 0
Caffeine mg 0 0
Theobromine mg 0 0
Carotene, beta mcg 38 6 10.929
Carotene, alpha mcg 0 2
Cryptoxanthin, beta mcg 0 2
Lycopene mcg 0 2
Lutein + zeaxanthin mcg 85 2
And this for "Cherries, sour, red, raw"
Water g 86.13 348
Energy kcal 50 0
Energy kj 209 0
Protein g 1.00 347 0.011
Total lipid (fat) g 0.30 0
Ash g 0.40 348
Carbohydrate, by difference g 12.18 0
Fiber, total dietary g 1.6 0
Sugars, total g 8.49 0
Sucrose g 0.80 2
Glucose (dextrose) g 4.18 5 0.123
Fructose g 3.51 5 0.229
Lactose g 0.00 0
Maltose g 0.00 0
Galactose g 0.00 0
Minerals
Calcium, Ca mg 16 331
Iron, Fe mg 0.32 347
Magnesium, Mg mg 9 347
Phosphorus, P mg 15 347
Potassium, K mg 173 339
Sodium, Na mg 3 339
Zinc, Zn mg 0.10 330 0.003
Copper, Cu mg 0.104 347
Manganese, Mn mg 0.112 347
Selenium, Se mcg 0.0 0
Vitamins
Vitamin C, total ascorbic acid mg 10.0 0
Thiamin mg 0.030 330 0
Riboflavin mg 0.040 330 0
Niacin mg 0.400 0
Pantothenic acid mg 0.143 0
Vitamin B-6 mg 0.044 1
Folate, total mcg 8 4 0.75
Folic acid mcg 0 0
Folate, food mcg 8 4 0.75
Folate, DFE mcg_DFE 8 0
Vitamin B-12 mcg 0.00 0
Vitamin B-12, added mcg 0.00 0
Vitamin A, IU IU 1283 330 18.331
Vitamin A, RAE mcg_RAE 64 330 0.917
Retinol mcg 0 0
Vitamin E (alpha-tocopherol) mg 0.07 0
Vitamin E, added mg 0.00 0
Vitamin K (phylloquinone) mcg 2.1 0
Lipids
Fatty acids, total saturated g 0.068 0
4:0 g 0.000 0
6:0 g 0.000 0
8:0 g 0.000 0
10:0 g 0.000 0
12:0 g 0.000 0
14:0 g 0.002 0
16:0 g 0.048 0
18:0 g 0.016 0
Fatty acids, total monounsaturated g 0.082 0
16:1 undifferentiated g 0.001 0
18:1 undifferentiated g 0.081 0
20:1 g 0.000 0
22:1 undifferentiated g 0.000 0
Fatty acids, total polyunsaturated g 0.090 0
18:2 undifferentiated g 0.046 0
18:3 undifferentiated g 0.044 0
18:4 g 0.000 0
20:4 undifferentiated g 0.000 0
20:5 n-3 g 0.000 0
22:5 n-3 g 0.000 0
22:6 n-3 g 0.000 0
Cholesterol mg 0 0
Other
Alcohol, ethyl g 0.0 0
Caffeine mg 0 0
Theobromine mg 0 0
Carotene, beta mcg 770 0
Carotene, alpha mcg 0 0
Cryptoxanthin, beta mcg 0 0
Lycopene mcg 0 0
Lutein + zeaxanthin mcg 85 0
I don't know what most of that stuff is, but it's a good database anyway. ;)
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thats an excellent waste of space , congrats ;)
...........so basically cherries are good for bbing , sweet as