Tart Cherry Electrolyte Gummies

Tart Cherry Electrolyte Gummies for Runners

August 21, 2019
Last Updated: April 14, 2022
1 Comment
Recipes

These Pomegranate Tart Cherry Electrolyte Gummies are great for runners during or after a workout. They provide electrolytes, antioxidants and natural sugar for refueling, and can even help with sleep.

Bowl of red tart cherry gummies with honey, silicone molds, tart cherry juice and running watch

This post was published in August 2019 and updated January 2022. As an Amazon Associate, I may earn from qualifying links.

Now that I’m in marathon training mode, 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!

Some people do well with store-bought gels and sports products (here’s how to tell what you need), but some do better with whole food and real food options.

But making your own gummies couldn’t be easier.

Ingredients for Electrolyte 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.

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)
salt
gummy molds – I recommend picking these up so you don’t have to cut and mold each gummy individually!

Coconut Water, Gelatin, Honey and Pomegranate juice

The molds make these fun and personalized.

It can be more time consuming to cut your own shapes. Plus, I just happen to think these molds are so much cuter and they come in a bunch of different shapes.

Gummy stars on marble board next to silicone gummy molds

How To Make Tart Cherry Gummies

To make these tart cherry gummies, start by mixing your tart cherry juice, honey, coconut water and salt on low in a pot.

I use tart cherry juice for so many reasons, also in homemade electrolyte drinks for runners. Read more about why it’s a great supplement for runners.

Then, you’ll add in the gelatin. Make sure to add it tablespoon by tablespoon (slowly) 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.

pouring tart cherry electrolytes into mold

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 homemade electrolyte gummies made in under 30 minutes.

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

Are Cherry Tart Gummies Good For Runners?

Yes! These cherry tart gummies are great for running for several reasons:

Easy to find ingredients – Since these healthy electrolyte gummies are homemade, you know, can pronounce and can find each of the ingredients pretty easily.
Tailored to your taste and sweat needs – If you’re a heavy sweater, you can add more salt.
Small amounts of other electrolytes, like potassium, magnesium and calcium, which we do lose (to a lesser extent) through sweat and exercise.
Coconut water – great for hydration and while all brands don’t provide sufficient sodium amounts, the extra tsp takes care of that!

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 electrolytes after exercise!

Cherry Gummies for Sleep

This cherry gummy recipe can also be great for 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.

Sleep is one of those non negotiables, especially when recovering from a marathon!

Electrolyte Gummies on white countertop with more gummies in the background

FAQ

How to personalize flavor preferences

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 to store homemade gummies

Store your electrolyte gummies in the fridge so they retain their shape and texture. I would recommend using them within a week!

Why are cherry tart gummies good 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 hydrating the body, 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.

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. There have also been several studies published on cyclists and strength training.

75 gummies

Cherry Tart Electrolyte Gummies

Prep Time: 10 minutes

Cook Time: 5 minutes

Additional Time: 15 minutes

Total Time: 30 minutes

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

Mix juice and coconut water in a medium pot over low heat. Whisk in honey and salt and ensure honey starts dissolving.
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.
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!

Resources:

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

Sarah Schlichter is a Registered Dietitian with a Master’s in Public Health Nutrition. She specializes in family nutrition, sports nutrition and intuitive eating. She also co-hosts the podcast, Nail Your Nutrition.
Support Bucket List Tummy