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Celebrity Trainer, Ruben Tabares Pre and Post Workout Juice Recipes
Blog by Brandi Black, RHN / Recipes by Ruben Tabares
Are pre and post workout drinks really necessary? The answer is yes. But rather than turning to expensive powdered drink mixes to help with performance, energy, and muscle recovery, you can get all the nutrients you need from these pre and post workout juice recipes.
Before you head over to the juicer (or blender) to whip something up, it helps to know exactly what kind of fuel your body needs before and after working out. This way, you can be strategic about which ingredients you choose in order to get the most out of your workouts
What to Have Before and After a Workout:
Before a workout: The last thing you want to feel in the middle of your workout is tired and weak. Fueling up with carbs 30-60 minutes before you exercise will ensure you have enough energy not only to sustain you, but to challenge yourself to crush new goals.
After a workout: You’ll also want to fuel up with a recovery drink loaded with simple carbs within 30-45 minutes of working out to replenish your muscle glycogen stores (energy stored within your muscles that gets used up as you work out).
Simple carbs such as fruit are the quickest to digest, which means they’re the fastest source of fuel. When you choose fruit for simple carbs (instead of bread, pasta, or pastries), you also get several vitamins, minerals, and electrolytes that aid in hydration, energy metabolism, and boosting immunity.
Before a workout: You hear about protein all the time for post workout meals and shakes, but it’s also important to sneak in a bit of protein before your workout— especially if you’re lifting weights or doing strength training. This will help repair and build your muscles as you train and speed up post workout recovery time.
Of course, you’ll want a protein source that’s light and easy to digest before a workout so that you don’t feel nauseous or sluggish halfway through, like hemp hearts or hemp protein.
Lastly... caffeine, who? Any plant food that contains chlorophyll (the plant pigment that gives vegetables their green color) helps provide smooth, sustainable energy (without the crash). For example, leafy greens, zucchini, and the green algae, chlorella.
Chlorella is a single celled green algae that can be taken as a powder or supplement. It mixes beautifully with smoothies and green juices. When combined with fruit, you can’t even tell you’re drinking algae.
Pro tip: Keep a stash of chlorella tablets in your car or work desk to fuel optimally, even if you don’t have time to make a juice or smoothie.After a workout: While step one is to hydrate with a green juice, you’ll also want to make sure you have a complete protein source within 30 minutes of your workout. A complete protein will contain all nine essential amino acids, including leucine, isoleucine, and valine. These are the branched-chain amino acids (BCAA’s) needed for muscle building.
Before a workout: Electrolytes such as calcium, magnesium, sodium, and potassium are needed for hydration and are lost through sweat. This can lead to dehydration, fatigue, and muscle cramping, so it’s extremely important to hydrate with electrolyte-rich drinks during the day and before a workout.
After a workout: Now it’s time to replenish those electrolytes lost through sweat. Electrolytes are also needed for rebuilding muscle tissue, and preventing those deadly muscle cramps that can happen after a workout or while stretching.
Fruit, vegetables, and greens are the most abundant sources of electrolytes.
Rather than going for a sports drink loaded with refined sugar, a green fruit and vegetable based juice or smoothie with a pinch of sea salt will quench your thirst and provide you with some of the necessary nutrition— including antioxidants.
Hydrating Pre-work out Juice 1
2 sticks celery
6 mint leaves
1 granny smith apple
3-6g (1/2 - 1tsp) of Sun Chlorella Powder
The above juice is delicious, hydrating, loaded with electrolytes, making it a great addition to your pre-workout routine. The Sun Chlorella Powder provides benefits for supporting muscle repair and reducing recovery time, as well as energizing vitamins and minerals.
Why is Sun Chlorella the best chlorella choice for athletes?
Sun Chlorella is NSF Certified for Sport, which means it’s gone through rigorous testing to ensure purity and quality. NSF Certified for Sport allows trainers, athletes, and consumers to make the best decisions possible for their health and performance.
Hydrating Pre-workout Juice 2
1/4 of a pineapple
2 medium sized carrots
1inch of ginger
2 tumeric sticks
2 whole raw beet root
The above juice is a perfect pre-workout drink. The juice contains beetroot which may support production of nitric oxide levels in the body.
The research into beetroot has increased its popularity among athletes for aiding in their improved performance, especially with endurance. If you’re a marathon runner, beets are the perfect pre-workout fuel for you!
Post Workout Drink 1
2 celery sticks
1 green apple/granny smith
6 g of Sun Chlorella Powder
Handful of parsley or coriander
1 Inch of ginger
2 fresh turmeric fingers
1 teaspoon of maca root powder
Post training it is all about reducing. Ginger, chlorella, and turmeric are amongst some of the most potent foods in the world.
Post Workout Drink 2
Handful of Kale
1 un-waxed lemon with skin
Handful of basil
3g (1/2 tsp) Sun Chlorella Powder
The above post workout juice is highly alkaline and rich in vitamin C. Alkaline foods may help your body recover from lactic acid build up in the muscle tissue, which can cause muscle pain and soreness.
Author: Brandi Black, RHN
Brandi Black is a Registered Holistic Nutritionist from Vancouver, B.C. Experiencing her own health challenges at a young age led her to become passionate about educating on the healing properties of food, and how to achieve hormone balance, clear skin and sustainable weight loss naturally. In her spare time you'll find Brandi writing in her blog and hanging out with her teacup chihuahua, Coconut.