Juicing for Runners – 3 Essential Juice Recipes
Author: Karmen Saar
In recent years, significantly more and more runners have joined in on the juicing trend, but juicing is not just about energy and hydration anymore. Quite a few of the recent studies have found that juice from certain types of fruits and vegetables could actually enhance a runner’s performance.
The question that some of our experts get then is: Can Juicing Really Do That?
Despite the growing trend, there are still a few people who are skeptical when it comes to the claims that the juice enthusiasts make. Would you take an Olympian’s word for it? How about Ryan Hall, who is a retired long-distance runner. Guess what? He swears by it, and his vegetable of choice? The Beet…
So, Is it only beets then?
For us to answer the question, we must know what is in beetroot that makes it a great vegetable for juicing. Based on several studies, the major component that’s making beets a runner’s best friend is nitrate. When nitrate is ingested, our bodies turn it into nitric oxide. This substance plays a role in cardiovascular wellness. It regulates vasodilation, improving our blood flow and allowing more oxygen to reach the muscles. There was also a study indicating that dietary nitrate can improve muscle efficiency.
So to answer the question simply – Nope! It’s not just beets that can give you the nitrates you need for running. Nitrates can also be found in Rhubarb, Spinach, and Butter-leaf lettuce, just to name a few of the possibilities. We’ve done some of our own research as well and come up with just a couple of recipes which can prove useful for the runners as well as for persons looking for little bit more extra edge in performance.
Juice Recipes for Runners: 3 Nitrate-Rich Juices to Enjoy
If you’re a runner and you’re planning to give juicing a try, we suggest three recipes that you can enjoy every time you train. If you don’t have a good juicer yet, check out this buyer’s guide by Wicked Reviews first.
1. Carrot-Beet Combo
Carrot is another vegetable that is rich in nitrates. In addition, carrot juice has been found to fight free radicals in the body and reduce inflammation.
- 6 Medium carrots
- 1 Small beet
- 1 Banana
2. Citrus Mix
In this recipe, the nitrate-rich ingredients are celery, beets, carrots, and basil. To make the flavor interesting, you’re going to add an orange and a lemon to your concoction.
- 3 Celery stalks
- 2 Beets
- 1 Medium-sized carrot
- a Handful of basil
- 1 Lemon
- 1 Orange
3. Endurance Juice
The stars in this juice are parsley, leaves of chard, celery, carrots, and beets. Chug down this recipe if you are planning to run long distances.
- A handful of parsley
- 4 Leaves of chard
- 4 Medium-sized carrots
- 2 Ribs of celery
- ½ Small beet
- 1 Medium-sized lemon
All you have to do is put all of the ingredients into your juicer and then press go! These juices can be consumed before or after every run, depending on your preference. Just make sure to drink everything in one sitting. Juice from fresh fruits and vegetables is most effective (and healthy) when consumed on the spot.
4. Bonus Recipe: Recovery Smoothie
Here’s a little bonus for you. After you run, your body is going to need some help recovering. According to this study, the best fruit to juice would be the Montmorency cherry. Consumption of the cherries helped cyclists fight stress and reduce inflammation. Try this recipe after your run:
- ½ Cup frozen tart cherries
- 1 Medium-sized beet
- ½ Cup frozen blueberries
- ½ Frozen banana
- 1 Cup of spinach
- 3 Tbsp raw cashews
- ½ Cup water or unsweetened almond milk
These few juice recipes along with your bonus should get you started if you are really interested in enhancing your performance overall. It just might pay off in the long run when you try it.