A tart cherry recovery smoothie is a fast, no-cook way to pair recovery protein with a fruit that shows up often in sports-nutrition research on muscle soreness. Blend frozen tart cherries, tart cherry juice, Greek yogurt, and protein powder, and you get about 36g of protein and 46g of carbohydrate in one glass. It is ready in under five minutes and travels well if you would rather drink it on the drive home than stand at the blender.
Key Takeaways
- A 2010 randomized controlled trial in the Journal of the International Society of Sports Nutrition found runners who drank tart cherry juice around a 24-hour relay race had a pain-scale increase of only 12mm, versus 37mm for a placebo group, on a 100mm scale.
- The International Society of Sports Nutrition's 2017 position stand on nutrient timing puts post-exercise protein needs at roughly 0.25 to 0.4g per kilogram of body weight per meal. This smoothie's 36g covers that range for most adult surfers.
- USDA FoodData Central lists about 10g of protein per 100g of plain nonfat Greek yogurt, which is why a half cup supplies most of this smoothie's protein without adding fat.
- The whole smoothie blends in under 5 minutes with zero cook time.
- It holds up well in a shaker bottle for the drive home if you would rather drink it in the car than at the counter.
Tart cherries, sometimes sold as Montmorency cherries, are more sour than the sweet cherries you eat by the handful, which is why most people blend or juice them instead of eating them plain. Researchers have studied tart cherry juice around long-distance endurance events, and it comes up in recovery-nutrition writing more than sweet cherries do. This smoothie leans on both the frozen fruit and the juice so you get the flavor without needing a full bag of fresh cherries.
Protein is still the main job of a recovery smoothie. Greek yogurt and a scoop of protein powder do the heavy lifting here, landing the drink inside the per-meal protein range sports-nutrition researchers link to muscle repair. Layer that with fast carbohydrate from the cherries, juice, and banana, and you have covered both sides of the post-session recovery window.
It is also forgiving. Swap the protein powder flavor, use a different milk, or skip the chia seeds, and the base ratio of fruit to protein still holds up.
Recovery
Key Ingredient: Tart Cherry
Tart cherries are smaller and more acidic than dessert cherries, and most US grocery stores sell them frozen, dried, or as juice rather than fresh. That processed form is actually convenient for a smoothie, since frozen tart cherries go straight into the blender and double as the ice. Look for unsweetened tart cherry juice, not a cherry juice cocktail with added sugar.
Pair it with our recovery nutrition guide for more on refueling after a session, or try the green recovery smoothie on days you want a lighter, dairy-free option.
Tart Cherry Recovery Smoothie
Ingredients
- 3/4 cup frozen pitted tart cherries
- 1/3 cup unsweetened 100% tart cherry juice
- 1/2 cup plain nonfat Greek yogurt
- 1 scoop (about 25g) vanilla protein powder
- 1/3 medium banana, frozen if you have it
- 1/3 cup unsweetened almond milk
- 1 teaspoon chia seeds
- Ice, as needed
Instructions
- Add the almond milk and tart cherry juice to the blender first so the blades have liquid to grab.
- Add the frozen cherries, banana, Greek yogurt, protein powder, and chia seeds.
- Blend on high for 45 to 60 seconds until smooth, adding ice or a splash more almond milk to reach the thickness you want.
- Taste it. If the tart cherries are too sour for you, blend in a teaspoon of honey or a pitted date.
- Pour into a glass or shaker bottle and drink within 30 to 45 minutes of finishing your session.
Nutrition Facts (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 380 kcal |
| Protein | 36g |
| Carbohydrates | 46g |
| Fat | 6g |
| Fiber | 5g |
| Sodium | 180mg |
Ingredients to macros
Values are estimates. Typical-value rows use common food-composition figures for the listed amounts. The listed total is the number published with this recipe. They will not always match.
| Ingredient | Amount | Pro g | Carb g | Fat g | kcal |
|---|---|---|---|---|---|
| Frozen tart cherries | 3/4 cup | 1 | 17 | 0 | 70 |
| Tart cherry juice | 1/3 cup | 0 | 12 | 0 | 50 |
| Greek yogurt, nonfat | 1/2 cup | 12 | 4 | 0 | 70 |
| Protein powder | 1 scoop | 24 | 3 | 2 | 120 |
| Banana + almond milk | 1/3 banana, 1/3 cup milk | 1 | 10 | 1 | 50 |
| Chia seeds | 1 tsp | 1 | 2 | 2 | 20 |
| Typical-value estimate | 39 | 48 | 5 | 380 | |
| Listed on this recipe | 36 | 46 | 6 | 380 | |
How these numbers are calculated
Substitution note: skipping the protein powder drops this to about 12g of protein; add a second scoop of Greek yogurt to close the gap. Chia seeds are optional and mostly add fiber and thickness.
Frequently Asked Questions
Does tart cherry juice actually help with muscle soreness after surfing?
A 2010 randomized controlled trial in the Journal of the International Society of Sports Nutrition had 54 runners drink tart cherry juice or a placebo drink for 7 days before and during a 24-hour relay race. The cherry juice group's pain rating rose by only 12mm on a 100mm pain scale, compared to a 37mm increase in the placebo group. It is not a guaranteed fix, but it is one reason tart cherry shows up often in recovery nutrition.
How much protein should a post-surf smoothie have?
The International Society of Sports Nutrition's 2017 position stand on nutrient timing puts post-exercise protein at roughly 0.25 to 0.4g per kilogram of body weight per meal, or about 20g to 40g for most adults. This smoothie lands at 36g from Greek yogurt and protein powder.
Can I use sweet cherries instead of tart cherries?
You can, but you lose the specific tart-cherry angle this recipe is built around, and the smoothie will taste sweeter with less tang. Sweet cherries still bring fiber and carbohydrate, so it is a reasonable swap if that is what you have in the freezer.
Can I make this smoothie without dairy?
Yes. Swap the Greek yogurt for a dairy-free yogurt with a similar protein count, or add a second scoop of a plant-based protein powder plus extra almond milk to keep the texture smooth.
Is fresh or frozen tart cherry better for this recipe?
Frozen is easier. Most US grocery stores sell tart cherries frozen or as juice rather than fresh, and the frozen fruit also chills the smoothie so you need less ice.
Can I drink this before I surf instead of after?
You can, but it is a heavier, dairy-based drink built for recovery, not a light pre-session sip. If you want something lighter before you paddle out, try the iced coffee protein shake instead.
