Let’s talk about polyphenols.

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Polyphenols are found in fruits and vegetables - it’s what gives them their

bright vibrant colours. There are thousands of different types. 

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Polyphenols are a type of anti-oxidants that counter free radicals.

Free radicals are unstable oxygen molecules that cause cell damage and

play a major part in diseases such as cancer, arthritis and heart disease. 

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If you train hard, you will create free radicals in your body that cause extra

muscle damage that needs to be repaired.

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So if we consume more polyphenols then we can reduce excess muscle damage from training and recover faster.

This is another good reason for us to eat enough fruit and vegetables.

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However we can also supplement with concentrated smoothies and juices that make it quicker and easier to consume extra polyphenols than 100% whole food.

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You should still eat whole fruit and vegetables, of course, but 1 litre of cherry juice contains 2.5kg of cherries, so hopefully you agree that the liquid version is more practical.

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Studies have shown that drinking 250-350ml of tart/sour cherry juice, twice per day, 3 days before and 3 days after exercise, reduces muscle soreness and losses of strength after training or marathon races. The graph below illustrated how the group who drunk Tart Cherry Juice experiences less delayed onset muscle soreness 48 hours after training. 

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Tart/sour cherry juice is preferred to dark/sweet cherries because this is made from cherries that are higher in polyphenols.

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Cherry Juice also contains melatonin that improves sleep quality and reduces pain and stiffness from gout/arthritis.

All of these foods have been shown to boost recovery when blended into a concentrated juice/smoothie:

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1. Cherries

2. Pomegranates

3. Beetroot

4. Blueberries

5. Watermelon

6. Grapes

7. Cranberries

8. Blackcurrants

9. Spinach

10. Kale

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However all fruits and vegetables will contain polyphenols, so tuck into your favourites. A good piece of advice is to 'eat the rainbow' - by eating a wide variety of fruit and vegetables you provide your body with a wide range of nutrients.