Juicing for Pre-workout
There are numerous types of foods that can be juiced that are loaded with vitamins, minerals and nutrients.
There’s a common myth out there that you should refrain from eating before working out. This notion stems from the belief that your body will tap into its fat reserves if there is no fuel available to burn first.
Although this can be the case, the truth is that your body needs fuel to provide energy for your workout–whether it be cardio or weightlifting. Juicing and blending the right foods can be a quick and easy way to get the right, energy-boosting fuel that your body needs for an effective workout.
There are numerous types of foods that can be juiced or blended. Foods with complex carbohydrates provide some of the best energy-producing fuel, as they supply glucose and are able to convert glucose into energy slowly, giving your muscles a consistent energy supply throughout your workout. Complex carbs are also better for your body because they’re typically found in foods that are loaded with vitamins, minerals and nutrients, such as fruits, vegetables and grains.
Your body takes about five hours to digest fat, three hours for protein and two hours for carbohydrates. For this reason if your workout is a few hours away your meal should consist of a combination of low fat, high carb foods with moderate protein. If your workout is about 90 minutes away–have a snack to energize.
This is where juicing enters the picture. Health drinks can be prepared quickly, easily and can be a great source of complex carbohydrates, protein, minerals, vitamins and nutrients.
The following recipes and their descriptions. They provide some great examples of health drinks that will boost your bodies’ energy for a more effective workout.
The first example is a quick pick me-up that provides long term energy and is easy to make. Carrot juice is a great source of beta-carotene, the famous antioxidant that protects against the damaging effects of exercise and increases oxygen in the blood, tissues and brain. Ginseng is renown for providing strength and energy. Garlic, among its many other benefits, increases stamina.
- 8 oz Carrot Juice
- 1 clove Garlic, juiced
- 1 tsp Ginseng Powder
Juice the carrots and garlic and stir in the ginseng powder or granules. Ginseng is available at health and oriental food stores. Use organic carrots for the best tasting juice.
Stamina and Endurance
The second example involves banana and spirulina, good sources of potassium and important for the conversion of glucose to glycogen for energy. Magnesium (from bran, almonds and spirulina) is important for the storage and release of glycogen. Almonds are also a high energy food, producing six calories per gram. Adequate levels of chromium (from bran and banana) and zinc (from spirulina) help balance blood sugar regulation and therefore energy production.
- 1 Cup Apple Juice
- 1 Banana
- 2 Tbsp Oat, Rice or Wheat Bran
- 1 Tbsp Spirulina, Chlorela or Blue-Green Algae
- 8 — 12 Almonds
- To Taste Pure Water
Blend the banana and the bran in the juice until smooth. Add the spirulina or other algae powder. For best digestion, almonds should be softened by pre-soaking them for several hours. If you like a crunchy, chewy drink, add the almonds at the end and just chop or blend them briefly.
Oats provide a rich source of carbohydrates that are easily converted into energy. Oats increase stamina and are particularly fortifying for the heart muscle. Oat milk is available in health food stores, or you can make your own. Or you may substitute soy milk.
The calcium contained in cocoa acts as a muscle tonic and helps with muscular contraction.
- 1 cup Oats or Soy Milk
- 1 tsp Hemp Protein
- 2 Tbsp of Hemp seeds
- 1 Tbsp Cocoa Powder
- 1 tsp agave nectar
Serve cold. Shake or blend the powders and honey thoroughly into the milk.
Tips for Successful Juicing
- There are loads of other healthy fruits, vegetables and grains that can be juiced and blended to benefit your body for pre and post workouts. Consider the following tips when using your juicer or blender.
- Always remove the peel from citrus fruits before juicing them. The peels from oranges, tangerines and grapefruits contain oils that are indigestible and provide a bitter taste. If consumed in large quantities citrus peels can lead to digestive problems. Lemon and lime peels can be juiced, but if consuming them, make sure they’re organic to avoid pesticides. The white portion of a citrus fruit is actually the most beneficial part as it contains the most vitamin C and bioflavonoids (an antioxidant).
- Don’t forget to wash your produce and remove any bruised portions.
- Remove large pits and hard seeds from fruits such as peaches, plums and cherries. Smaller and softer seeds, like those found in watermelons and grapes, can be juiced as they include beneficial nutrients.
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
- Sprouts (bean, alfalfa, etc.)
- Greens – lettuces, spinach, chard, etc.
- Hearty Greens – collards, mustard greens, kale, etc.
- Radicchio and endive count as greens
- Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
- Bok Choy
- Sea Vegetables (Nori, etc)
- Cabbage (or sauerkraut)
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Juicer Recipes / Juicing Recipes / Raw Food Diet
Celery Carrot Cilantro Collard Greens Cucumber ~
Dark Green Juice
+ Carrots (unpeeled if organic; peeled if inorganic)
+ Collard Greens
Run through your Breville Juicer or any other juicer of your choice, and enjoy!
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