How can juicing boost your workout performance? Here, five fruit and vegetable juice recipes built to increase energy and speed up muscle recovery.
Before playing /training:
Beet (beetroot) juice
Beet juice has been shown to support stamina in endurance athletes, with participants in studies consuming 500 ml a few hours before an event. This ruby red beverage has been shown to support oxygen uptake during physical activity. Beet juice promotes the efficiency of individual mitochondria, which in turn promotes blood and oxygen flow to muscles. Beet juice is packed with antioxidants, and the nitrates in beets naturally dilate arteries, which supports healthy blood flow.* Bacteria in the mouth converts nitrate to nitrite, which in the gut becomes nitric oxide, supporting the widening of blood vessels. More oxygen-rich blood pumping more easily through our bodies means we’ll be able to work out longer and harder.
The natural sugars in orange juice provide fuel for a workout, along with potassium, a mineral that supports healthy blood pressure. The vitamin C in orange juice has been shown to support overall heart health and healthy blood vessel flow, as well as a healthy stress response by nourishing the adrenals. Like Turmeric, vitamin C can also help promote a healthy inflammatory response. Fresh-squeezed orange juice can have a milder taste and is quite refreshing before a workout, perhaps with a bit of Black Elderberry Syrup drizzled in.
During playing /training:
Grape juice is a source of quick-burning carbs during exercise, as well as antioxidant support. In a study (‘Potential ergogenic activity of grape juice in runners’- Applied physiology ,nutrition and metabolism) , grape juice was also shown to support stamina and endurance. It is delicious as the basis for a homemade sports drink.
Tart cherry juice
In one study (‘Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals’- Journal of the International Society of Sports Nutrition) athletes consumed tart cherries before and after an endurance event.* Researchers found that the cherries supported a healthy immune and inflammatory response as well as other performance indicators.* Athletes not only performed better, but they also recovered faster, too. Tart cherry juice pairs well with the Cacao Ginger powder.
This tropical fruit contains an enzyme called bromelain that has been used to support the muscles after exercise and promote a healthy inflammatory response.* It’s delicious mixed with Turmeric and coconut milk after a workout. Turmeric (Curcuma longa) promotes healthy joint function and mobility by supporting the body’s inflammatory response, and its antioxidant action can help support the body after a workout.* Turmeric has been used to support the body’s response to occasional pain and promote normal inflammatory function — such as after pushing your body during exercise.*