These Pomegranate Tart Cherry Electrolyte Gummies are great for after a workout, offering protein, electrolytes, antioxidants and natural sugar for refueling. Grab a handful as a snack before or after exercise!
Now that I’m in marathon training myself, I’m all about properly fueling and electrolyte gummies sure do help.
I love the science of nutrition in how it relates to sports performance. It’s constantly changing and being updated, but it’s so fascinating to me.
Think about it, what you eat can affect how well you feel and perform, how well you recover, and even how well you sleep!
They have electrolytes (which help with hydration, allowing the exchange of nutrients and regulating nerve and muscle function)
Tart cherry and pomegranate have been found to be great for reducing inflammation, improving total antioxidant capacity and reducing muscle damage.
How is Tart Cherry Juice Beneficial for Runners?
We have multiple studies about tart cherry juice and reduced inflammation and biomarkers, as well as reduced muscle pain and damage. The benefits of tart cherry juice for runners are abundant.
Firstly, tart cherry juice is very high in antioxidants, which help manage oxidative stress in the body. Exercise, especially intense exercise, leads to oxidative stress.
A study published in the Scandinavian Journal of Medicine and Science in Sport found that among a small group of runners who ran the London Marathon, those who drank 8 ounces of tart cherry juice twice a day leading up to the marathon and 2 days after experienced a faster recovery of strength and reduced markers of inflammation (1).
There have also been several studies published on cyclists and strength training.
It just makes sense to make tart cherry gummies and electrolyte gummy bears for after your workout.
How is Pomegranate Juice Beneficial For Runners?
Pomegranate juice has some similarities to tart cherry juice in terms of ergogenic performance. Like tart cherry juice, pomegranate juice helps increase the bioavailability of nitric oxide. During exercise, the demand for oxygen and energy is higher among working muscles than among muscles at rest.
Nitric oxide, a signaling molecule produced in the body, has been shown to help expand the blood vessels, thus allowing for more efficient blood and oxygen flow to the working muscle. Therefore, more nitric oxide typically means better blood flow and exercise capacity.
A 2014 randomized, double-blind, placebo-controlled study assessed the effect of pomegranate extract on exercise performance (3). After performing a maximal oxygen consumption treadmill test, those who ingested pomegranate extract before running had larger blood vessel diameter and delayed fatigue, compared with those who ingested a placebo.
Additionally, blood flow was significantly augmented 30 minutes after ingestion among those receiving the pomegranate extract. All good things for distance running!
Tart Cherry and Sleep
In addition to the research on tart cherry for reduced muscle pain and inflammation and a faster recovery, tart cherry juice is also powerful for sleep!
Tart cherries are rich in melatonin, and also contain tryptophan and anthocyanins, both of which may help the body create melatonin and lengthen its effects.
One study found that among those who drank two 8-oz cups of tart cherry juice per day experienced 85 more minutes of sleeptime compared to the placebo group (4).
Obviously, you’d have to eat a lot of these sleep gummies to get that amount of melatonin, but every little bit helps, especially if you’re drinking tart cherry juice after a workout.
If you’d like your gummies sweeter (if the pomegranate and/or tart cherry juice is too tart or sour), you can add more honey. Consider adding a little bit more liquid and an extra tbsp of gelatin if you’d like more protein.
How Long Are Homemade Gummies Good For?
I kept mine in the refrigerator after making them. I would recommend using them within a week!
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Sarah Schlichter is a Registered Dietitian with a Master’s in Public Health Nutrition. She specializes in sports nutrition and intuitive eating, and recipe development. She also co-hosts the podcast, Nail Your Nutrition.