Pomegranate Tart Cherry Gummies (Great for Post Workout and Recovery)

  Aug 21, 2019  |  #Recipes
These Pomegranate Tart Cherry 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!
 
Bowl of red tart cherry gummies with honey, silicone molds, tart cherry juice and running watch
 
Now that I know homemade gummies are so easy (why did I wait this long?), I will be making these much more often!
 

What Do You Need To Make Pomegranate Tart Cherry Gummies?

Since we’re focusing on post workout, these recovery gummies are made with just 4 ingredients, each of which plays a helpful role in performance and recovery. I’ll list them here and talk a little bit more about each ingredient throughout the post. 

  • Gelatin (I used a grass fed beef gelatin)
  • Honey
  • Coconut Water (I used these but you can use any brand you like!)
  • Pomegranate Tart Cherry Juice (you can also choose one or the other)

Coconut Water, Gelatin, Honey and Pomegranate juice

I would also recommend picking yourself up some silicone gummy bear molds. Of course you can make these energy gummies without them. You’ll just have to cut the shapes on your own and it can be a little more time consuming. 

Gummy stars on marble board next to silicone gummy molds

I just happen to think these molds are so much cuter and they come in a bunch of different shapes. 

How Do You Make Homemade Gummies and How Long Does It Take?

To make homemade gummies, all you do is simply mix the pomegranate tart cherry juice, honey, coconut water and salt on low. Then, you’ll add in the gelatin tablespoon by tablespoon and keep stirring! Some of the gelatin may clump, which is okay. You can spoon those clumps out. Be sure not to boil the gelatin, which can result in degrading the structure and resulting in a weaker gelatin.

Gelatin begins to set immediately as it cools, so once it’s dissolved I would recommend starting to fill your molds.

Once your molds are filled, you can stick them in the fridge for 2 hours to set, but I prefer the freezer because it only takes 10-15 minutes!

So, in total, you can have these gelatin gummies made in under 30 minutes. 

Are Healthy Gummies Good For Exercise?

Yes! We’re about to talk about why these can be a great supplement for before, during and/or after exercise. And, since these healthy gummy bears are homemade, you know, can pronounce and can find each of the ingredients pretty easily. 

Not to mention, they are easy to digest, come together quickly and can be customized to your taste preferences (sweeter, saltier). I like to refer to them as energy gummies. 

What Makes These Great As Electrolyte Gummies?

While tart cherry and pomegranate juice provide some potassium, we’re also adding a tsp of salt because they don’t provide much sodium. Contrary to what most people think, coconut water isn’t high in sodium (unless you find one with added sodium) so we’re also adding salt. 

By adding a tsp of salt (2000 mg), a handful of these can easily provide a couple hundred mg of sodium, which can be great for replenishment after exercise!

There are also amounts of potassium, magnesium and calcium in here, which we do lose (to a lesser extent) through sweat and exercise. 

Tart Cherry Gummies on white countertop with more gummies in the background

Why Are Pomegranate Tart Cherry Gummies Great For Recovery?

Tart Cherry Recovery gummies are great for replenishment for several reasons!

  • They have protein (thanks to the gelatin!)
  • 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. 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).

Another study, published in the Journal of the International Society of Sport Science,  found that compared to those who took a placebo, those who supplemented with tart cherry juice 7 days before the race and on race day experienced less muscle pain overall (2). 

There have also been several studies published on cyclists and strength training. So, it just makes sense to make tart cherry gummies and healthy gummy bears for after your workout. 

Tart Cherry Gummies in white bowl with gummies on granite and tart cherry juice in a glass

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.

Why is this important?

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. 

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!
 
So, let’s make these gelatin gummies already. 
 

 

Pomegranate Tart Cherry Gummies (Great for Post Workout and Recovery)

Pomegranate Tart Cherry Gummies (Great for Post Workout and Recovery)

Yield: 75 gummies
Prep Time: 10 minutes
Cook Time: 5 minutes
Additional Time: 15 minutes
Total Time: 30 minutes

These Pomegranate Tart Cherry Gummies are great for after a workout, offering protein, electrolytes and natural sugar for refueling. Grab a handful as a snack before or after exercise!

Ingredients

  • 1/2 cup pomegranate tart cherry juice
  • 1/2 cup coconut water
  • 3 tbsp honey
  • 1 tsp salt
  • 3-4 tbsp unflavored gelatin

Instructions

  1. Mix juice and coconut water in a medium pot over low heat. Whisk in honey and salt and ensure honey starts dissolving. 
  2. Slowly stir in gelatin, 1 tablespoon at a time and turn off heat. Whisk mixture to help it combine. You may see some chunks, which you can just scoop out. 
  3. Take liquid and using a dropper, place mixture in silicone molds. Transfer silicone molds to freezer for 15-20 minutes to set and then enjoy. 

Notes

You may want to grease silicone molds first to prevent sticking when taking things out.

If you let gelatin mix sit, it will start to cool and will form a mold in the pan so you have to act relatively fast. 

Store in the refrigerator for up to a week!

Nutrition Information:
Yield: 75 Serving Size: 1
Amount Per Serving: Calories: 9 Total Fat: 0g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 0g Cholesterol: 0mg Sodium: 37mg Carbohydrates: 1g Net Carbohydrates: 0g Fiber: 0g Sugar: 1g Sugar Alcohols: 0g Protein: 1g

Can These Be Used As Sleep Gummies?

Absolutely! 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! 

 

Pin it for later

Red homemade gummy bears with white cylinder

 

Resources:

  1. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.2009.01005.x
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874510/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146683/
  4. https://www.fasebj.org/doi/abs/10.1096/fasebj.28.1_supplement.830.9

 

Did you like gummy bears as a child? I always loved the red and green, never yellow!

 

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