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Can’t seem to put on more muscle? Feeling exhausted even after a light workout? Getting stressed because you aren’t making progress? It is highly likely that your problem lays in what you eat and not in your workout routine.

A plethora of scientific evidence shows that next to proper resting, nothing is more vital for post-workout recovery than the right kind of nutrition.

That is where juicing comes in. Not only is it an enjoyable way to rehydrate but mixing different kinds of fruits and vegetables also allows you to target specific nutrition goals. (If you need help picking the right juicer, Wicked-Reviews.com has published a thorough juicer buying guide as well as a list of best juicers to buy in 2018.)

Now, there is a large variety of juices to choose from, and in order to make your life easier, we have selected five essential recipes that every physically active person should know and use.

Whether it is curing muscle soreness, enhancing your athletic performance or helping reduce blood pressure – these recipes can assist with all of it.

Beet-Ginger Juice

Beet-Ginger JuiceAdding beetroot to your nutrition plan is an effective way to enhance athletic performance. (1) That’s because beets are full of nitrates, a nutrient that helps increase muscle strength and muscle contraction force. Nitrates also widen blood vessels, which in turn lowers blood pressure and helps your muscles generate the energy you need more efficiently.

Ingredients

2 beets

2 pears

1 knob ginger

1 cucumber

Makes two glasses of juice.

How to Make

Wash all ingredients. Peel the beets, pears, ginger and cucumber. Cut them all into a suitable size and throw them in your juicer.

Mango-Avocado Juice

This recipe is perfect for muscle repair and replenishing energy. Avocado consumption is directly linked to better nutrient intake, allowing faster muscle recovery. (2) Mangos are known for being high in fiber and low in sugar, which means instead of your blood sugar spiking, you will receive more sustained energy after consumption. (3)

Ingredients

1 average size mango

1 average size avocado

2 tablespoons of honey

1/4 cup of milk

2 tablespoons of lemon juice

Makes one glass of juice.

How to Make

Peel the mango and cut it into small pieces. Peel the avocado, remove the stone and cut it into small pieces as well. Peel the avocado finely because most of its nutrients are contained right underneath the skin.

Spinach-Carrot Juice

Spinach-Carrot JuiceSpinach is high in nitrates as well as magnesium, a mineral that helps improve sleep quality, regulate our blood pressure and generate energy. It also plays an important role in testosterone production, fat metabolism, and protein synthesis, which can boost lean muscle tissue growth (4).

Spinach also contains high amounts of polyphenols which are associated with a reduced risk of oxidative stress-induced disease.

Ingredients

4 carrots

2 apples

2 cups of chopped spinach

Makes one glass of juice.

How to Make

Wash all ingredients thoroughly and ensure that you remove all dirt from spinach and carrots. Cut off the ends of carrots, peel them and cut them into a size suitable for your juicer. Peel the apples and cut them into eights.

Strawberry-Lemon-Apple Juice

Strawberry-Lemon-Apple JuiceAs surprising as it may sound, the consumption of strawberries may actually help speed up muscle recovery and therefore muscle building. That’s because of their high content of antioxidants that protect your cells from damage, reduce inflammation and muscle soreness. (5) Apples provide excellent nutritional value as well. They are a rich source of phytochemicals, which have been linked to reducing the risk of cardiovascular disease, asthma, and diabetes. (6)

Ingredients

1 mango

10 fresh strawberries

1 large apple

2 tablespoons of lemon juice

Makes one glass of juice.

How to Make

Peel the mango, remove the pit and cut it into small pieces. Wash the strawberries, remove the stems. Peel the apple and cut it into eights. Add all ingredients into the juicer and serve fresh.

Cherry-Watermelon Juice

Cherry-Watermelon JuiceThe cherry-watermelon juice is also known as the go-to juice for curing post-workout muscle soreness. Cherries are full of antioxidants that decrease oxidative stress, muscle soreness and loss of muscle strength. (7)

Ingredients

1 orange

1 cup of pitted cherries

2 slices of watermelon

Makes two glasses of juice.

How to Make

Wash and peel the orange. Cut it into smaller pieces. Make sure you remove all pits from your cherries. The best way to ensure that is to use a cherry pitter. Next, remove the peel from watermelon slices. Removing the watermelon seeds is optional. Lastly, add all ingredients to your juicer and blend until smooth.

Endless Opportunities for Post-Workout Recipes

These five science-backed recipes are meant to serve as an introduction to the world of juicing and should give you a proper start. Looking forward, try to get into the healthy habit of preparing a glass of juice after each workout. As mentioned before, there aren´t many things more crucial to muscle recovery and muscle building than the right kind of nutrition and adding well-thought out drinks to your diet can massively affect your results.

That’s what is so great about this form of nutrition – the huge number of ingredients you can combine to make your perfect recipes. Aim for a specific taste or target a particular nutrition goal – the opportunities are endless.

Resources:

  • https://www.ncbi.nlm.nih.gov/pubmed/24681572/
  • https://www.ncbi.nlm.nih.gov/pubmed/23282226/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4155986/
  • http://www.nejm.org/doi/full/10.1056/NEJM196703092761001/
  • https://www.ncbi.nlm.nih.gov/pubmed/27172913/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872786/
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Matt Williamson
My name is Matt - fitness freak by choice. I intensively study and write about nutrition and health related topics. After reading and researching intensively on human health, I aspire to proliferate the wisdom that I acquired in a simple way.