Juice Recipes To Increase Endurance And Reduce Post-Workout Inflammation

Last updated on

Inflammation is one of the most common problems related to diet and nutrition. Many people are suffering from inflammation and mistake it for another illness, such as fatigue or anemia. When treating inflammation, the diet is typically the first thing that doctors look at.

 

Symptoms of Inflammation

The major indicator that you have inflammation is fatigue. If you have been feeling fatigued, or if injuries are taking longer to heal, then you may have inflammation. Learn how to prevent post-workout inflammation by following the right diet. Fueling your exercise with the wrong carbohydrates or not keeping yourself hydrated can increase the chances of inflammation.

 

Achieving the Right Balance

Nutritionists tend to agree that the best way to combat inflammation is with the right balance of nutrients—protein, carbs, and fat from the right sources. Consuming too much of one nutrient and not enough of another can lead to an imbalance of chemicals in your body and to inflammation, especially after a workout.

 

Eating the Right Diet

If you want to gain the most protection against inflammation, eat the right diet. Your diet should include a balance of healthy foods. Include a variety of produce and healthy proteins. Look for more whole grains, beans, and fresh produce. You will need to totally eliminate consumption of refined sugars or processed foods as they are the most toxic food that cause inflammatory. Also make an effort to become more dependent on whole foods for your healing than on processed products.

For those that have tried to alter their diets, only to revert back to their regular eating habits, do not rush into a major change to your diet. Make small changes to what you normally eat. Start by adding a serving of fruit to your breakfast each day and go from there.

To ensure you get the necessary nutrients and minerals to fight inflammation, consider using a slow juicer to make your own healthy drinks. With juiced drinks, you can easily add whichever produce or herbs you want, to create a tasty meal with an abundance of beneficial minerals.

 

Juice Recipes to Fight Inflammation

Use these recipes to target inflammation. Juicing offers thousands of different possible combinations of fruits and vegetables. The following recipes include produce that is known to help fight inflammation and is only a small sampling of juicing options.

 

1.  Green Power Up

If you are frequently feeling low in energy, you may be anemic. The greens in this juice are excellent sources of iron. With the lemon and ginger, it ensures maximum absorption and also improve speed of inflammation recovery.

Juice all the following in your slow juicer:

  • 8 leaves of kale
  • 2 green apples
  • A bunch of parsley
  • 1 cucumber
  • ½ lemon
  • 1-inch ginger root

 

2. Beet The Odds

Beetroot juice is a must-have if working out is your routine. Drinking before your workout, it improves your stamina and endurance. Drinking it after helps reduce inflammation. It doesn’t just stop there. Beetroot juice continues to work in your liver even while you’re sleeping!

juice recipes to fight inflammation

  • 5 beetroots
  • 1 small lemon
  • 1-inch ginger root

If you’re not used to drinking beetroot juice, start with half this amount.
Read more about beetroot.

 

3. Pineapple Zinger

In addition to healthy fruit and vegetables that contain inflammation-fighting nutrients, the pineapple and ginger in this juice are effective anti-inflammatory foods. They help reduce inflammation and soreness from muscle or joint aches.

  • 1 cup of pineapple chunks
  • 6 ribs of celery
  • A big handful of spinach
  • A few sprigs of mint leaves
  • 1-inch fresh ginger root

 

4. Berries Blast (Smoothie)

The Berries Blast includes a healthy amount of both protein and carbs. It can be drunk pre-workout for the added energy. Or take advantage of the antioxidants in this smoothie to reduce post-workout inflammation and for muscle recovery.

Gather the following ingredients:

  • 1 cup of blueberries
  • 2 cups of strawberries
  • 2 teaspoons of honey
  • ½ a cup of yogurt
  • ½ cup of almond milk

Put all the above ingredients into a blender and blend for about 30 seconds. Serve chilled.

Dealing with inflammation and sore muscles is not a very pleasant experience. Use the tips mentioned to help beat post workout inflammation. In addition to helping individuals with muscle recovery, these tips and the anti-inflammatory foods will reduce arthritis and joint pain.

Fighting inflammation comes down to the food that you eat, so choose the right diet.

 

References:
http://www.nydailynews.com/life-style/health/good-nutrition-prevent-post-workout-inflammation-article-1.2338497

Some of the links I post on this site are affiliate links. If you go through them to make a purchase, I will earn a small commission (at no additional cost to you). However, note that I’m recommending these products because of their quality and that I have good experience using them, not because of the commission to be made.

About Sara Ding

Sara Ding is the founder of Juicing-for-Health.com. She is a certified Wellness Health Coach, Nutritional Consultant and a Detox Specialist. She helps busy men and women identify their health issues at the root cause, in order to eliminate the problems for optimum physical/mental health and wellbeing.

Comments

  1. You are very correct about inflammation being a HUGE problem and causing most of the health problems people develop. I agree that REAL doctors look at nutrition first when a person has too much inflammation…how-ever the drug pushing MD does not.
    While I like your article…I think there was one thing I thought you greatly understated. When you said “You do not need to drastically cut back on refined sugars or processed foods”…refined sugars and processed foods are a HUGE source of inflammation.
    These DO need to be drastically reduced…IF the person wants to have any measurable results, but they really should be “totally eliminated”. Refined sugars/processed foods ARE a source of poison and greatly speed up the rate a persons telomeres shorten…not a good thing at all.
    Also I would add that while in general all the ingredients listed are suppose to be healthy…people should be aware that: kale, blueberries, strawberries, spinach, celery and apples are sprayed with poison and really should be organic. Yes you can wash them but if the pesticide came off easily, it wouldn’t do much good would it.
    In addition people need to be aware that not all yogurt is healthy, many have processed sugars due to the addition of the fruit added. The best yogurt is organic, GMO free from grass fed cows without added fruit.
    Lastly people need to know that not all almond milk is healthy, due to the fact that most raw almonds are sprayed with propylene oxide gas (blue diamond admitted this to me), then you have toxic ingredients like: carrageenan, Locust Bean Gum, Gellan Gum, Xanthan Gum and Guar Gum…so it’s really best to just make your own with raw almonds that have not been sprayed. “Now Foods” does not spray, they steam blanch, I have verified this with them, but there are other sources but you really have to dig it seems.
    People should also know that finding almond milk with over 4% almonds is almost impossible.
    I really do like your article and all your passionate hard work…thank you for all your efforts, I hope you have a wonderful day.

    1. Dear Brad, thank you for taking the time to point out that statement to me. I totally agree with what you’re saying. When I mentioned that “there’s no need to drastically cut back on refined sugar …” it is addressed to the majority of people who would find that a big challenge. I usually recommend to gradually cut out instead of going cold turkey. Nonetheless, I have rewritten the sentence. Once again, thank you for your time. Sara.

Leave a Reply

XHTML: You can use these tags: