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8 Great Post-Workout Juice Recipes
Written by
Yishane Lee, Runner's World
Freshly squeezed fruit-and-veggie combos deliver post-run nutrients, big flavor, and few calories. Recipes courtesy of LESLIE BONCI, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center; CHERIE CALBOM, M.S., coauthor of Juicing, Fasting, and Detoxing for Life; and JOE CROSS, author of reboot with Joe: 101 Juice recipes.
BLUEBERRY-POMEGRANATE
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1 cup blueberries
1 1/2 cups red grapes
3 stalks celery
1 cup pomegranate seeds The dark pigments in blueberries, pomegranates, and red grapes are a sign of potent flavonoids and polyphenols that may reduce oxidative damage caused by exercise and keep cholesterol in check. Serves 2; 189 calories per serving
1 1/2 cups red grapes
3 stalks celery
1 cup pomegranate seeds The dark pigments in blueberries, pomegranates, and red grapes are a sign of potent flavonoids and polyphenols that may reduce oxidative damage caused by exercise and keep cholesterol in check. Serves 2; 189 calories per serving
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nutrition tipsBEET-GINGER
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2 beets
2 pears
1 knob ginger
1 cucumber
Beets contain nitric-oxide compounds that help oxygenate blood and may enhance exercise performance, while ginger has anti-inflammatory properties and may calm an upset stomach.
Serves 2; 154 calories per serving
2 pears
1 knob ginger
1 cucumber
Beets contain nitric-oxide compounds that help oxygenate blood and may enhance exercise performance, while ginger has anti-inflammatory properties and may calm an upset stomach.
Serves 2; 154 calories per serving
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nutrition tipsWATERMELON-CHERRY
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2 cups watermelon
1 cup tart cherries, pitted
1 orange
Tart cherries contain anthocyanin antioxidants, while watermelon provides the amino acid L-citrulline—both nutrients may help reduce postrun muscle soreness. the high vitamin c content of all three fruits helps protect your immune system.
Serves 2; 124 calories per serving
1 cup tart cherries, pitted
1 orange
Tart cherries contain anthocyanin antioxidants, while watermelon provides the amino acid L-citrulline—both nutrients may help reduce postrun muscle soreness. the high vitamin c content of all three fruits helps protect your immune system.
Serves 2; 124 calories per serving
TOMATO-BASIL
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2 vine-ripened tomatoes
1 large handful spinach
1 lemon or lime
4 sprigs basil
Tomatoes are a good source of the antioxidant vitamin C. this nutrient helps boost the absorption of iron (needed to maintain exercise endurance) found in leafy greens, such as spinach.
Serves 2; 34 calories per serving
1 large handful spinach
1 lemon or lime
4 sprigs basil
Tomatoes are a good source of the antioxidant vitamin C. this nutrient helps boost the absorption of iron (needed to maintain exercise endurance) found in leafy greens, such as spinach.
Serves 2; 34 calories per serving
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nutrition tipsCUCUMBER-COCONUT
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1/2 cucumber
1 green apple
1/2 cup honeydew
2 mint leaves
8 ounces coconut water
Dash turmeric
Water-rich cucumber helps rehydrate; coconut water adds the electrolyte potassium; turmeric curbs inflammation. Serves 2; 76 calories per serving
1 green apple
1/2 cup honeydew
2 mint leaves
8 ounces coconut water
Dash turmeric
Water-rich cucumber helps rehydrate; coconut water adds the electrolyte potassium; turmeric curbs inflammation. Serves 2; 76 calories per serving
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nutrition tipsSWISS CHARD—SPINACH
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6 swiss chard leaves
1/2 fennel bulb
1 cucumber
2 handfuls spinach
2 stalks celery
1 green apple
1 bunch basil
Swiss chard is high in bone-protective vitamin K and tastes less bitter with apple.
Serves 2; 102 calories per serving
1/2 fennel bulb
1 cucumber
2 handfuls spinach
2 stalks celery
1 green apple
1 bunch basil
Swiss chard is high in bone-protective vitamin K and tastes less bitter with apple.
Serves 2; 102 calories per serving
CARROT—GREEN TEA
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1 large carrot
1 green apple
1/2 cup baby spinach
1/2 cup kale
1/2 cup strawberries
1 cup cold green tea
1 knob ginger
Carrots are rich in beta-carotene, which aids lung health. Green tea provides catechins, which reduce muscle damage caused by exercise.
Serves 2; 74 calories per serving
1 green apple
1/2 cup baby spinach
1/2 cup kale
1/2 cup strawberries
1 cup cold green tea
1 knob ginger
Carrots are rich in beta-carotene, which aids lung health. Green tea provides catechins, which reduce muscle damage caused by exercise.
Serves 2; 74 calories per serving
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nutrition tipsCITRUS-CELERY
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1 lemon
1 orange
3 stalks celery
2 beets
1 carrot
1 handful basil
Celery contains compounds that may promote bone health, while citrus fruits are rich in vitamin C, a nutrient that plays a key role in forming collagen, needed to keep joints working properly.
Serves 2; 102 calories per serving
1 orange
3 stalks celery
2 beets
1 carrot
1 handful basil
Celery contains compounds that may promote bone health, while citrus fruits are rich in vitamin C, a nutrient that plays a key role in forming collagen, needed to keep joints working properly.
Serves 2; 102 calories per serving