Energy Drinks / Juicing Recipes for an Energy Workout

Exercise is necessary as it helps maintain a healthy weight, and is recommended to help prevent illness, such as diabetes, heart disease, and even depression. You don‘t need to be a serious athlete, a simple thirty-minute walk three or four times a week is enough to offset potential problems caused by a sedentary lifestyle.

energy drinks

Whatever your form of exercise and level of intensity good nutrition is vital to keep your body functioning at peak levels. Those who work harder will have different requirements and demands placed on their body but generally if you follow basic guidelines you will be supplying your body with adequate nourishment.

This section offers energy drinks that are nutritious and have some specific applications for sports people, but we can’t promise they will make you an Olympian! Sports nutrition is a specialized and scientific field, and a professional athlete is guided by their coach and advisers on the appropriate diet for their body type and sport.

Some of our energy drinks have a high or low glycemic index (GI). This is a measure of how quickly carbohydrate (carbs) foods cause blood sugar levels to rise. Carbs with a low GI cause a gradual rise in blood sugar, offering sustained energy levels. Carbs with a high GI give a quick blood sugar response. This is a new area of nutritional research, and it is yet to be determined how this knowledge can be applied to athletic performance. Put simply, however, you should have carbs with a low GI before an event, to avoid fluctuations in blood sugar, which could interfere with performance. High GI food or drink should be taken after the event to quickly replenish energy levels.

Many energy drinks on the market are aimed at athletes, with different uses, such as protein drinks for muscle building, or drinks to replace fluids and electrolytes lost through exertion. These energy drinks are designed for the fairly serious athlete, but are marketed in such a way that the average gym junkie or weekend sports person feels they will improve their performance. Be aware that these drinks can be expensive and contain unnecessary additives. By making your own drinks, you will know exactly what is in them, and will be consuming fresh, nutritious ingredients full of natural vitamins and minerals, with all the enzymes and other compounds needed for your body to make the best use of them.


Pear, Peach and Apricot Juice

This is a good drink to have about 1 hour before a workout. The fruits have a low glycemic index, giving a slow, sustained release of energy.


1 pear unpeeled, cored, and chopped

1 peach, unpeeled, pitted, and chopped

2 apricots, pitted and chopped

filtered or spring water to taste (optional)


In a juicer, process all the fruit. Thin with a small amount of water, if desired.

Makes about 3/4 cup (6 fl oz/180 ml); serves 1


Orange and Broccoli Booster

Broccoli, orange, and kiwifruit are all excellent sources of vitamin C, which is necessary for the production of collagen, a protein needed for maintaining healthy skin, bones, and cartilage. This drink also provides potassium, iron, and vitamin A.


1 large orange, peeled, seeded, and chopped

1 cup (4 oz/125 g) chopped broccoli

1 kiwifruit, peeled and chopped


In a juicer, process all the ingredients.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Banana and Fig Super Smoothie

This thick, filling drink makes an ideal quick breakfast after a morning run or workout. The banana provides potassium for muscle function and carbohydrates to replenish energy stores. The figs provide plenty of potassium, calcium, and magnesium, all needed for healthy bones and muscle function. The milk and whey powder provide protein for muscle building. Flaxseed meal contains essential fatty acids.


4 dried jigs, chopped

1 cup (8 fl oz/250 ml) water

1 large, ripe banana, peeled and chopped

1 cup (8 fl oz/250 ml) milk

1 tablespoon flaxseed meal

1 tablespoon protein whey powder


Put the figs in a small saucepan and add the water. Bring to a boil, then reduce heat, cover, and · simmer until the figs are soft, about 10 minutes. In a blender, combine the figs and their liquid and all the remaining ingredients. Process until smooth and frothy.

Makes about 13/4 cups (14 fl oz/440 ml); serves 1


Orange, Cucumber and Parsley Juice

Cucumber is very cooling to the body, so it is useful after an event or workout. The orange supplies vitamin C, which, among other things, helps the body t0 utilize the iron in the parsley. Spirulina has been dubbed a “superfood” by some alternative therapists, as it is high in so many nutrients.


1 large orange, peeled, seeded and chopped

2 cups (2 oz/60 g) packed parsley sprigs with stems

1 small cucumber chopped

1/2 teaspoon spirulina powder


In a juicer, process the Orange, parsley and cucumber. Whisk in the spirulina powder.

Makes about 3/4 cup (6 fl oz/180 ml); serves 1


Cantaloupe and Pineapple Recovery Juice

Cantaloupe (rockmelon) and pineapple have a high water content to rehydrate the body. The vitamin C in the pineapple and guava helps to make collagen, an essential protein for healthy bones and cartilage. The enzyme bromelain in pineapple is anti-inflammatory and aids in the repair of damaged tissue caused by sporting activities.


1/4 cantaloape (rockmelon), peeled, seeded, and chopped

1/4 pineapple, peeled, cored, and chopped

1 large guava, unpeeled and cut into wedges


In a juicer, process all the ingredients.

Makes about 1 1/2 cups (12 fl oz/375 ml); serves 1


Plum and Berry Blend

This is a refreshing drink. Plums are a good source of potassium, which, along with sodium, balances the fluid and electrolyte balance in cells and tissues. They also contain vitamins A, C and E. Red-fleshed varieties are slightly higher in nutrients than yellow-fleshed ones. The berries provide vitamin C and bioflavonoids, which strengthen veins and arteries.


1 cup (4 oz/125 g) fresh, or thawed frozen, loganberries or blackberries

1 cup (4 oz/125 g) hulled fresh, or thawed frozen, strawberries

3 large red-fleshed plums, pitted and chopped


In a juicer, process all the ingredients.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Pineapple and Papaya Cooler

Whip up this delicious, tangy drink and share it with your workout partner when you get home from the gym. Not only very refreshing, it is loaded with antioxidant vitamins and enzymes. Fennel is a female reproductive tonic and could be useful to female athletes with menstrual problems.


1/2 pineapple, peeled, cored, and chopped

1/4 papaya, peeled, seeded, and chopped

1 lime, peeled, seeded, and chopped

1/4 fennel bulb, trimmed, cored, and chopped


In a juicer, process all the ingredients.

Makes about 2 1/4 cups (18 fl oz/560 ml); serves 2


Banana, Carob and Peanut Butter Smoothie

This filling drink has protein, calcium, iron, potassium, and B vitamins, as well as phosphorus, which helps the body to absorb nutrients. Try it for lunch after a light salad.


1 cup (8 fl oz/250 ml) low-fat milk or fortified soy milk

1 large ripe banana, peeled

2 teaspoons carob powder

1 tablespoon peanut butter

2 teaspoons palm sugar


In a blender, process all the ingredients until smooth.

Makes about 1 1/2 cups (12 fl oz/375 ml); serves 1


Pear and Almond Shake

Pears are a good source of energy because of their natural fruit sugars; they also provide potassium and fiber. Milk supplies calcium, while almonds also have minerals needed for strong bones. Flaxseed oil is a good source of essential fatty acids, which, among other things, work to control inflammatory reactions. Glucosamine is used by the body to repair damaged cartilage and to strengthen joints.


5 oz (150 g) canned pear halves in natural juice, drained

1 cup [8 fl oz/250 ml) milk

2 tablespoons almond meal

2 teaspoons flaxseed oil, or as directed on package (optional)

1 teaspoon glucosamine powder or as directed on package (optional)


In a blender, combine all the ingredients and process until smooth and frothy.

Makes about 2 cups (16 fl oz/500 ml); serves 1-2


Melon, Grape and Lychee Juice

Melon and lychees are very cooling to the body, so this is a good drink to have after a workout. Grapes replenish energy fast because they have a fairly high glycemic index.


1/2 small honeydew melon, peeled, seeded, and chopped

1 cup (4 oz/125 g) grapes

6 lychees, peeled and seeded


In a juicer, process all the ingredients.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Grapefruit, Papaya and Mango Juice

Papaya and mango have a high glycemic index, so this is a good drink to quickly restore energy after exercise.


1 ruby grapefruit, peeled, seeded, and chopped

1/4 papaya, peeled, seeded, and chopped

1 mango, peeled, cut from pit, and chopped


In a juicer, process all the ingredients.

Makes about 1 cup (8 fl oz/250 ml); serves 1


Carrot, Orange and Ginger Juice

This drink fits in well with a healthy lifestyle. Ginseng gives a natural energy boost, and carrot and orange contain the important antioxidants vitamins C and A.

Ginger helps to stimulate circulation and aids digestion.


1 ginseng tea bag or sachet

1/2 cup (4 fl oz/125 ml) boiling water

1 large carrot, chopped

1 large orange, peeled, seeded, and chopped

1/2-inch (12-mm) piece fresh ginger


Put the ginseng tea bag in a cup and add the boiling water. Let steep for 10 minutes, then remove the tea bag and refrigerate the tea until cold, about 20 minutes.


In a juicer, process the carrot, orange, and ginger. Pour in the tea and stir to combine.

Makes about 1 1/4 cups (10 fl oz/300 ml); serves 1


Apricot and Brazil Blend

This tangy drink provides plenty of iron from the dried apricots, vitamin C from the oranges, and vitamin E from ie wheat germ. Brazil nuts contain selenium, a mineral in is an antioxidant and helps with growth, fertility, and healthy thyroid function.


1/4 cup (1 1/2 oz/45 g) dried apricots

1 cup (8 fl oz/250 ml) uiaten plus filtered or spring cold water to taste

juice of 2 large oranges

6 Brazil nuts

1 tablespoon wheat germ


In a small saucepan, combine the dried apricots and wearer. Bring to a boil, reduce heat, cover, and simmer for 10 minutes; let cool.


In a blender, combine the apricots and their liquid, and all remaining ingredients except the cold water and process until smooth. Thin with cold water to desired consistency.

Makes about 1 1/4 cups (10 fl oz/300 ml); serves 1


Peach and Ginger Thick Shake

This drink could be good as part of a meal in a healthy eating program, perhaps served after a salad for lunch. L-carnitine powder works to metabolize fat and to convert it into energy, peaches contain antioxidants, and ginger improves digestion.


2 large peaches, peeled, pitted, and chopped

1/2 cup (4 oz/125 g) low-fat plain (natural) acidophilus yogurt or soy yogurt

1 cup (8 fl oz/250 ml) low-fat milk or fortified soy milk, chilled

2 teaspoons honey pinch ground ginger

1 teaspooon L-carnitine powder or as directed (optional)


In a food processor, combine all the ingredients and process until smooth and frothy.

Makes about 2 cups (16 fl oz/500 ml); serves 1-2


Tomato and Cabbage Revitalizer

This vegetable drink is good to have after exercise. The cabbage, celery, and tomatoes contain potassium and a little sodium, needed to balance electrolytes. Celery also has anti-inflammatory properties, useful in cases of injury or discomfort.


1 ripe tomato, cut into wedges

1 1/3 cups (4 oz/125 g) chopped cabbage

1 cup (1 oz/30 g) packed parsley sprigs with stems

2 celery stalks


In a juicer, process all the ingredients.

Makes about 1 cup (8 fl oz/250 ml); serves 1

 

20. August 2010 by Sue
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