📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams cherries for sports.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 50 kcal | -- |
| 💪 Protein | 1.0 g | -- |
| 🧈 Fats | 0.3 g | -- |
| 🍚 Carbohydrates | 12.2 g | -- |
| 🌾 Fiber | 1.6 g | -- |
| Vitamin C | 10 mg | 13% |
| Anthocyanins | ~100 mg | -- |
| Potassium | 173 mg | 5% |
| Melatonin | ~13 ng | -- |
| Vitamin A | 64 IU | 1% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main cherries for sports benefits in an athlete's nutrition:
- Anthocyanins - powerful antioxidants that reduce muscle soreness after training
- Melatonin - naturally found in cherries, improves sleep quality
- Anti-inflammatory effect - reduces creatine kinase (CK) levels after running
- Strength recovers faster after intense exertion
🍳 How to Prepare
The best ways to prepare cherries for sports, while preserving maximum nutritional value:
- Fresh: a handful of cherries after training
- Cherry juice: concentrate, 30 ml before bed
- Frozen: in smoothies with bananas and Greek yogurt
⚡ When to Eat?
After training (30-60 min) - to reduce muscle soreness. Before bed - melatonin.
🔄 Substitutions and Alternatives
Best alternatives cherries for sports:
Blueberries (similar anthocyanins), strawberries, raspberries, pomegranates
💡 Tips
- Sour cherries are more effective - more anthocyanins
- Cherry juice before a marathon reduces muscle damage
- Frozen cherries are just as good - picked at ripeness
- 2 weeks of cherry juice before competition - maximum effect
🍒 How the Berries Differ
| Berries | Taste | What is worth knowing |
|---|---|---|
| Cherries | Sweet and slightly sour | Convenient to freeze, suitable for smoothies |
| Bearberries | Slightly sour | Small, rich in pigments (see bearberries) |
| Strawberries | Sweet | Low in sugar, high in vitamin C (see strawberries) |
| Pomegranates | Sweet and sour | Edible juicy seeds (see pomegranates) |
| Grapes | Sweet | Highest in sugars (see grapes) |
✅ Buying and Storage Rules
- Fresh: choose firm, shiny ones with stems — the stem indicates freshness.
- Freezing: remove the pits and spread in a thin layer — this way they won't stick together and will be easy to take by the handful.
- Storage: keep fresh ones in the refrigerator unwashed; wash only before eating.
- Juice: store-bought juices often have added sugar — choose unsweetened or eat the berries.
- Portion: a bowl — this is a fruit portion, not a main meal (see macro calculator).
🙋 FAQ
Do Cherries “Speed Up Recovery”? Cherries are often mentioned in recovery topics, but the specific effect depends on the amount and the individual; the most important factors for recovery are sleep, nutrition, and load management.
Are Frozen Ones Worse? They are often frozen immediately after picking, so their nutritional value is close to fresh ones.
Are They Suitable Before Bed? As a light snack — yes; the evidence for a specific “sleep effect” is not unequivocal.