NUTRITION
My ‘Power’ Juice — The Best Drink to Fuel Your Body After a Workout
I use this juice as a recovery drink to refuel my body and accelerate my recovery after working out
This juice has now become a favourite of mine. Before we can dive into the ingredients and the science behind each, let us understand the nutrients our body needs to recover. When we exercise, our body loses electrolytes. We also break down many muscle cells (protein breakdown), which can often lead to DOMS (delayed onset muscle soreness). On a cellular level, when energy is burned (technically called ‘oxidised’) within our cellular mitochondria, it creates oxidative stresses leading to inflammation. The aim of any recovery routine (mine includes stretching and foam rolling in addition to this juice) is to get us up and running (literally!) as soon as possible.
How can we do this? By restoring vital electrolytes and preparing the body to maximise protein synthesis (muscle repair). Research has established that our muscle protein synthesis rate is elevated by 50% and 109%, 4 hours and 24 hours after a workout, respectively. Hence, this juice aims to reduce inflammation so that the body can maximise protein synthesis and accordingly promote recovery.
Why a Juice and not a Smoothie?
Juicing can be defined as the separation of soluble and insoluble fibre. All the micronutrients are extracted within the soluble phase. The soluble fibre and entrained micronutrients are much easier to digest in comparison to a smoothie. A smoothie has benefits, particularly the ability to add additional nutrients through powders. However, it does not provide a fast-absorbing nutrient boost for your body.
I have been a fan of juicing for many years (credit: Joe Cross). I try to consume at least a glass of juice every day, although the ingredients can vary. This particular potion is reserved for the most gruelling WoDs, or the days I am just not feeling up to it. Following is the ingredient list.
Greens — Kale and Spinach
Beetroot
Carrots
Orange
Lemon
Ginger Root
Turmeric Root (with a small pinch of cardamom and black pepper)
Greens — Kale and Spinach
Greens are an excellent source of phytonutrients such as Vitamin A and Potassium. Additionally, these are excellent antioxidants, which assist in removing free radicals which could induce inflammation.
This ingredient is even more vital for athletes following a ketogenic diet. Greens contain choline, a nutrient that allows the liver’s optimum functioning — the organ that produces ketones.
Beetroot
Beetroot is amazing! Beetroot contains a lot of micronutrients, the critical component being inorganic nitrate. This nutrient can cause the blood vessels in our body to dilate, allowing for an increase in blood flow and thus, a faster recovery. I encourage you to try various beets, and I usually opt for a combination of red, purple and golden beets.
I have also previously consumed beetroot juice as a pre-workout drink, couple hours before a WoD and I can assure you — this thing works.
Carrots
Carrots are abundant in a nutrient called beta-carotene. This nutrient can also reduce inflammation. Additionally, the sweetness of carrots balances the bitterness of the greens very well.
Orange
Oranges are loaded with Vitamin C, which also reduces inflammation. Additionally, this nutrient also helps create collagen, a protein that can help recover the tendons and ligaments. Our knees will thank us for this one!
Lemon
Lemons contain citric acid and Vitamin C — the former assists with regulating digestion. Hence, allowing for a more optimised absorption of the nutrients in this juice.
Ginger Root
Ginger has long been famous for its medicinal properties. It is a powerhouse of antioxidants and anti-inflammatory compounds. I suggest using a small thumb size piece. Too much ginger might render the juice overtly spicy.
Turmeric Root
I have saved the best for the last. Turmeric is one of the most potent anti-inflammation foods, thanks to a compound called curcumin. Turmeric root can be challenging to find. As an alternate, once can try turmeric powder (in the form of a pill). I propose adding a pinch of cardamom and black pepper to your juice, which increases the absorption of curcumin.
I encourage to try this juice as a post-workout drink for the next month, and please share your results with me. Thank you for reading, and good luck.
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