Tart Cherry Limeade {A Homemade Sports Drink}

I finished the 7-day Tart Cherry Juice Challenge and I cannot wait to tell you how it worked for me. I’m pumped that some of you all took the challenge with me. How are you feeling?? I made sure to really push myself in CrossFit this past week to put the tart cherry juice to the test. I didn’t miss a workout… check out these thrusters.

Most of the exercise recovery studies have provided athletes with two 8 ounces servings of tart cherry juice, which is the equivalent of nearly 100 Montmorency cherries or 2 tablespoons tart cherry juice concentrate. So I stuck to the protocol but mixed up my sources. I typically took 2 tablespoons concentrate in the morning and 8 ounces juice in afternoon, and of course I couldn’t keep my hands out of the dried tart cherry bag—so delicious!

After heavy lifting workouts with lots of repetitive movements I’m usually sore, like really sore. In fact, Eric went with me to all the workouts and he was very sore. However I do have to say I believe that the tart cherry juice helped me with inflammation and overall muscle soreness. I still felt tightness in my muscles, but my discomfort level was extremely reduced. When I walked around I didn’t feel like my limbs were screaming at me (yes,  they usually yell loudly).

Soreness post workout is caused by a combination of inflammation, muscle damage, and oxidative stress. Researchers suggest that the natural compounds in Montmorency cherries, including anthocyanins, may help with all three in as little as 7 days when consumed before and after a workout.

Because tart cherries help to promote recovery from a workout, I thought… why not make a homemade sports drink? And add in all the good stuff… like tart cherries- duh, and fluids, and electrolytes. While water quenches our thirst, it doesn’t rehydrate as fast. For adequate rehydration the body needs sodium, chloride, potassium, and enough fluids. Typically we should be drinking 24 ounces of fluid for every pound lost with exercise.

This Tart Cherry Limeade contains the right amount of carbohydrate (comparable to regular sports drinks) and only the natural kind— no added sugar here). I also dosed it up with some salt (227 mg per serving)… you can always add more if you’d like, or just eat some food with salt in it for balanced replenishment. {Note the average sodium lost in sweat is about 1 gram per hour}. I’ve actually had my electrolytes tested and I’m not a salty sweater— I’m on the low end at 418 mg per hour…I know nerdy of me to know this.

If you’d like to take the 7 Day Tart Cherry Juice Challenge, look for tart cherry juice or concentrate at your local supermarket or buy it online. Most grocery stores around here keep it in stock.

Check out my Instagram feed for inspiration on how I used tart cherry juice in this challenge, and I’ll be back next week with a new recipe and ideas on how easy and enjoyable it is to add tart cherries into your fitness routine.

Tart Cherry Limeade {A Homemade Sports Drink}

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• Author: Kristina LaRue
• Prep Time: 5 mins
• Total Time: 5 mins
• Yield: 2 1x

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Description

All natural homemade sports drink with no added sugar! Made with tart cherry juice, lime juice, coconut water, and salt.

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Scale 1x2x3x

Ingredients

• 4 tablespoons 100% tart cherry juice concentrate
• 2 cups pure coconut water
• 2 cups cold water
• 6 key limes, juiced
• 1/8 teaspoon salt

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Instructions

1. Whisk all ingredients together into a pitcher or large ball jar. Serve chilled.

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Notes

Also contains 682mg potassium and 130% vitamin C

Nutrition

• Serving Size: 1/2 recipe
• Calories: 140
• Sugar: 31
• Sodium: 227
• Fat: 0
• Carbohydrates: 34
• Fiber: 3

Disclosure: I’m partnering with the Cherry Marketing Institute for an endorsement of the 7 Day Tart Cherry Juice Challenge. This blog post is sponsored by the Cherry Marketing Institute. All opinions are my own.

Kristina LaRue, RDN

Hi I’m Kristina LaRue, RD (registered dietitian nutritionist), Peloton addict and mama to two active and hungry boys. On Love & Zest, you’ll find healthy-ish recipes that fuel the whole family. I’m all about veggie-filled breakfast, meal prep recipes, healthier sweets, and easy weeknight dinners made in the Instant Pot or sheet pan.

Did you make one of my recipes?? Leave a review in the comments and tag @loveandzest #loveandzest on Instagram!

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www.loveandzest.com

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