The powerful health benefits of cherries

[loco]

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.

[Tapeworm]

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

[MidniteRambo]

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?

[Tapeworm]

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. 

[Tier]

thats an excellent waste of space , congrats 

...........so basically cherries are good for bbing , sweet as