Healthy Juice Recipes to Give You a Boost - Muscle & Fitness (2024)

Chef’s Tip

To make each juice, slice ingredients to the size needed to fit through the feed tube of your juicer, one to two inches, for maximum juice extraction. Run all the ingredients through the juicer. Serve immediately over ice or chill in refrigerator until ready to drink.All juices serve two. Click on for the recipes!_{Photographs by Sam Kaplan; food & prop styling by Suzanne Lenzer}

For Better Workouts

BEET APPLE JUICE

Naturally occurring nitrates in beets and spinach can increase muscular-contraction force and help your muscles use oxygen efficiently to generate the energy needed to keep up the pace.2 medium-size beets2 red-skinned apples1 medium carrot2 cups spinach1⁄2 English cucumber1⁄2 lemon, peeled1⁄2-inch-piece fresh gingerThe Macros: 167 calories; 4g protein; 42g carbs; 1g fatSEE ALSO:Morning Masterpiece: Prosciutto and Eggs Benedict

For Better Immunity

SQUASH ORANGE JUICE

The payload of vitamins A and C can help keep your immune system in prime shape so you can spend more time on the gym floor than in your doctor’s waiting room.1⁄2 medium butternut squash, peeled2 medium carrots2 oranges, peeled1 orange bell pepper1 lime, peeled1⁄2-inch-piece fresh gingerThe Macros:187 calories; 4g protein; 48g carbs; 1g fat

PROTEIN PUMP

To make your homemade juice more of a muscle-maker, simply add protein powder. Place any of these juices in a shaker cup along with a scoop of plain-flavored protein powder and give them a good shake. You can also blend them together in a blender.

For More Brain Power

Blueberry Cabbage Juice

Potent anthocyanin antioxidants, compounds that give red cabbage and blueberries their hue, may help boost brain functioning.2 cups red cabbage1 1⁄2 cups blueberries1 apple1⁄2 English cucumber1⁄2 lemon, peeledThe Macros: 154 calories; 3g protein; 39g carbs; 1g fatSEE ALSO: Boost Your Metabolism With These Spices

For Stronger Bones

Pear Broccoli Juice

Each sip delivers a hefty load of vitamin K, a micronutrient linked with helping to build stronger bones.2 pears2 cups broccoli florets4 Swiss chard leaves1⁄2 English cucumber2 celery stalks1⁄2 lemon, peeledThe Macros:174 calories; 6g protein; 43g carbs; 1g fat

For Better Heart Health

Kiwi Apple Juice

A study in Nutrition Journal found that people who ate at least one kiwi a week had higher HDL (good) cholesterol levels and lower levels of triglycerides (bad blood fat) than those who did without. The fuzzy fruit’s antioxidant levels may play a role in these heart-healthy perks.2 kiwi, peeled2 green apples1 romaine lettuce heart2 celery stalks6 parsley sprigs1 lime, peeledThe Macros:212 calories; 6g protein; 52g carbs; 2g fat

WHIP IT GOOD

No juicer? No problem! Place the chopped juice ingredients in a blender container along with about 1 cup water and blend until smooth. Strain the mixture through a fine sieve or drink it straight up if you don’t mind a bit of grit. For small blender containers, use half of the ingredients called for in each juice.

For Better Blood-Pressure Control

Mango Pineapple Juice

The bounty of vitamin C in this juice can help keep your blood pressure from boiling over.1/3 whole pineapple, peeled1 mango, peeled1/2 medium jicama, peeled1 yellow bell pepper1/2 English cucumber1/3 cup fresh mint1/2 lime, peeledThe Macros: 253 calories; 5g protein; 64g carbs; 1g fat

PUT A LID ON IT

To help preserve nutritional potency, store any extra homemade juice in an airtight (preferably glass) container in the refrigerator for up to three days.SEE ALSO: 3 Tips For Your Post-Workout Snack

For Better Workout Recovery

Tomato Watermelon Juice

Tomato juice might help your muscles bounce back quicker from an intense workout. In one Swedish study, people who drank a little more than half a cup of the red stuff daily experienced less exercise-induced oxidative stress, which may limit the damage your muscles suffer during exercise.3 cups watermelon, rind removed2 medium-size tomatoes1 red bell pepper1 small zucchini1⁄2 lemon, peeled1/3 cup fresh basilThe Macros:132 calories; 5g protein; 31g carbs; 1g fat

VEG OUT

To keep juices from being sugar bombs, strive for at least an equal ratio of vegetables to fruits.

Tools of The Trade

HUROMH-AA SLOW JUICER

For maximum juicing power without hogging all of your counter space, Hurom’s masticating machine will ring your fruits and vegetables dry, retaining more nutrients.
$439, hurom.com

JUICEPRESSO

The ultracompact device yields up to 40% more juice than old-timey centrifugal juicers and has only one part that needs cleaning. Another perk: It’s way quieter than your blender.
$500, juicepressousa.com

OMEGA TWIN GEAR JUICER

Herbs, fruits, and roughage stand no chance against the Omega’s 2-horsepower motor and gears that resemble those found on a meat grinder.
$500, omegajuicers.com

SMEG SLOW JUICER

The old-school, ’50s-style juicer looks cool on a countertop and features a “worm-screw” auger that can produce a juice consistency that resembles a manual squeeze.
$600, smegusa.com

To make each juice, slice ingredients to the size needed to fit through the feed tube of your juicer, one to two inches, for maximum juice extraction. Run all the ingredients through the juicer. Serve immediately over ice or chill in refrigerator until ready to drink.

All juices serve two. Click on for the recipes!

_{Photographs by Sam Kaplan; food & prop styling by Suzanne Lenzer}

BEET APPLE JUICE

Naturally occurring nitrates in beets and spinach can increase muscular-contraction force and help your muscles use oxygen efficiently to generate the energy needed to keep up the pace.

• 2 medium-size beets
• 2 red-skinned apples
• 1 medium carrot
• 2 cups spinach
• 1⁄2 English cucumber
• 1⁄2 lemon, peeled
• 1⁄2-inch-piece fresh ginger

The Macros: 167 calories; 4g protein; 42g carbs; 1g fat

SEE ALSO:Morning Masterpiece: Prosciutto and Eggs Benedict

SQUASH ORANGE JUICE

The payload of vitamins A and C can help keep your immune system in prime shape so you can spend more time on the gym floor than in your doctor’s waiting room.

• 1⁄2 medium butternut squash, peeled
• 2 medium carrots
• 2 oranges, peeled
• 1 orange bell pepper
• 1 lime, peeled
• 1⁄2-inch-piece fresh ginger

The Macros:187 calories; 4g protein; 48g carbs; 1g fat

PROTEIN PUMP

To make your homemade juice more of a muscle-maker, simply add protein powder. Place any of these juices in a shaker cup along with a scoop of plain-flavored protein powder and give them a good shake. You can also blend them together in a blender.

Blueberry Cabbage Juice

Potent anthocyanin antioxidants, compounds that give red cabbage and blueberries their hue, may help boost brain functioning.

• 2 cups red cabbage
• 1 1⁄2 cups blueberries
• 1 apple
• 1⁄2 English cucumber
• 1⁄2 lemon, peeled

The Macros: 154 calories; 3g protein; 39g carbs; 1g fat

SEE ALSO: Boost Your Metabolism With These Spices

Pear Broccoli Juice

Each sip delivers a hefty load of vitamin K, a micronutrient linked with helping to build stronger bones.

• 2 pears
• 2 cups broccoli florets
• 4 Swiss chard leaves
• 1⁄2 English cucumber
• 2 celery stalks
• 1⁄2 lemon, peeled

The Macros:174 calories; 6g protein; 43g carbs; 1g fat

Kiwi Apple Juice

A study in Nutrition Journal found that people who ate at least one kiwi a week had higher HDL (good) cholesterol levels and lower levels of triglycerides (bad blood fat) than those who did without. The fuzzy fruit’s antioxidant levels may play a role in these heart-healthy perks.

• 2 kiwi, peeled
• 2 green apples
• 1 romaine lettuce heart
• 2 celery stalks
• 6 parsley sprigs
• 1 lime, peeled

The Macros:212 calories; 6g protein; 52g carbs; 2g fat

WHIP IT GOOD

No juicer? No problem! Place the chopped juice ingredients in a blender container along with about 1 cup water and blend until smooth. Strain the mixture through a fine sieve or drink it straight up if you don’t mind a bit of grit. For small blender containers, use half of the ingredients called for in each juice.

Mango Pineapple Juice

The bounty of vitamin C in this juice can help keep your blood pressure from boiling over.

• 1/3 whole pineapple, peeled
• 1 mango, peeled
• 1/2 medium jicama, peeled
• 1 yellow bell pepper
• 1/2 English cucumber
• 1/3 cup fresh mint
• 1/2 lime, peeled

The Macros: 253 calories; 5g protein; 64g carbs; 1g fat

PUT A LID ON IT

To help preserve nutritional potency, store any extra homemade juice in an airtight (preferably glass) container in the refrigerator for up to three days.

SEE ALSO: 3 Tips For Your Post-Workout Snack

Tomato Watermelon Juice

Tomato juice might help your muscles bounce back quicker from an intense workout. In one Swedish study, people who drank a little more than half a cup of the red stuff daily experienced less exercise-induced oxidative stress, which may limit the damage your muscles suffer during exercise.

• 3 cups watermelon, rind removed
• 2 medium-size tomatoes
• 1 red bell pepper
• 1 small zucchini
• 1⁄2 lemon, peeled
• 1/3 cup fresh basil

The Macros:132 calories; 5g protein; 31g carbs; 1g fat

VEG OUT

To keep juices from being sugar bombs, strive for at least an equal ratio of vegetables to fruits.

HUROMH-AA SLOW JUICER

For maximum juicing power without hogging all of your counter space, Hurom’s masticating machine will ring your fruits and vegetables dry, retaining more nutrients.
$439, hurom.com

JUICEPRESSO

The ultracompact device yields up to 40% more juice than old-timey centrifugal juicers and has only one part that needs cleaning. Another perk: It’s way quieter than your blender.
$500, juicepressousa.com

OMEGA TWIN GEAR JUICER

Herbs, fruits, and roughage stand no chance against the Omega’s 2-horsepower motor and gears that resemble those found on a meat grinder.
$500, omegajuicers.com

SMEG SLOW JUICER

The old-school, ’50s-style juicer looks cool on a countertop and features a “worm-screw” auger that can produce a juice consistency that resembles a manual squeeze.
$600, smegusa.com