Fitness & diet, Health & Fitness

6 Fresh and Healthy Juice Recipes for Athletes

Easy to prepare at home, fruit and vegetable juices are an effective way to stay hydrated while doing yourself good. By choosing the right ingredients, you can vary the vitamin and mineral content of your healthy and tasty cocktails according to your fitness goals. Here are 3 fresh juice ideas for you to try right now!

The Most Hydrating Juice

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In one hour of activity, an athlete can lose up to 1 litre of water through perspiration. Sweat is essential for regulating body temperature, which rises during exercise. Staying hydrated is, therefore, necessary for optimal athletic performance. It is recommended that you drink throughout the day in small sips; ideally, a drink at room temperature, increasing your water intake a little before exercise and also during and afterwards.

For variety and to fill up on vitamins and healthy nutrients, opt for fresh juice with homemade green vegetables. Perfect for quenching your thirst in summer or after training, the most hydrating juice in our selection is the cucumber, celery, lemon and pineapple juice:

  • Cucumbers are 95% water and contain vitamin K, which is essential for maintaining bone health.
  • Celery naturally contains sodium, so it is not recommended for use in a salt-free diet. Its potassium content balances the potential effects of salt on water retention: celery has a diuretic effect while compensating for some of the sodium lost through perspiration.
  • Lemon is one of the most popular detox ingredients: it is rich in antioxidants and helps maintain the body’s acid-base balance.
  • Rich in juice and delicious without being too sweet, pineapple contains bromelain, an enzyme that facilitates the digestion of proteins. This enzyme is also known to promote lipolysis (fat burning).

This hydrating fruit and vegetable cocktail for athletes is also an excellent detox drink, ideal after overeating.

The Most Exotic Fruity Protein Drink

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It’s no secret that protein is the most valuable macronutrient for athletes because it is involved in building and strengthening muscle fibres. Of the fruits and vegetables with the highest protein content, the goji berry tops the list with up to 12% protein. Here’s an idea for a homemade protein shake with exotic flavours:

  • Soy drink with 3.3% protein and good calcium content. A plant-based almond drink or coconut milk may also be suitable.
  • Banana: a protein source (1 g per 100 g), and also potassium and carbohydrates. Bananas are an athlete’s best friend.
  • Mango: to add sweetness and smoothness to your fresh juice, mango is a source of fibre, vitamins and antioxidants, while containing 0.8 g of protein per 100 g.
  • Goji berries: the champion of protein fruits, they are also a superfood very rich in antioxidants. Sprinkle them dry on your drink or rehydrate them before blending.
  • Cardamom: ideal for good digestion and with an unmistakable flavour, it contains 11 g of protein per 100 g. Crush it before mixing all the ingredients in a blender.

Nuts and seeds are also excellent sources of protein, which can be blended and sprinkled on performance smoothies for variety!

The Most Energizing Fresh Juice

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Carbohydrates are the fuel of athletes: having a sweet drink before a long effort can be a good idea, and if it is healthy and rich in vitamins, it’s even better! Here is an energy drink made from fruit and healthy ingredients to try at home:

  • Berries or red fruits of your choice: blackberries, strawberries, redcurrants, raspberries, etc.
  • Fresh ginger: aids digestion (ideal before a race or competition) and is rich in antioxidants. It is also appreciated by athletes for its anti-inflammatory properties.
  • Orange: the vitamin C it contains helps to restore energy.
  • Kiwi: also rich in vitamin C, it contains vitamin E, useful for optimising recovery.
  • Bananas: rich in potassium and magnesium, they help athletes avoid cramps and delay fatigue due to their carbohydrate content (energy reserve) and vitamin B6 content.
  • Honey: a source of sugars (glucose and fructose), honey could help improve sports performance and endurance, according to some scientific studies.

Here are 3 little bonus tips to get the most out of your homemade juices:

  • Choose organic fruit and vegetables and wash them carefully, especially if you want to use the skin, which is often rich in nutrients (you can put some whole fruits in the juicer).
  • Drink your juices promptly, as soon as they are squeezed or blended, to get the most out of their vitamins.
  • Be creative: mix fruit and vegetables together, add spices or vegetable drinks to your fresh juices to make them a little smoother, and sprinkle on some seeds or dried fruit.

Check out our Health & Fitness page for more advice.