Is it better to juice before or after a workout?

Juicing has become an increasingly popular way to get a nutrient-packed dose of fruits and vegetables. Many people juice as part of their daily routine, while others use it specifically around their workout routines. This brings up the question – when is the optimal time to drink your juice? Should you have it before or after your workout? There are good arguments on both sides.

The Case for Juicing Before Your Workout

Here are some of the main benefits of juicing before your workout:

  • It hydrates and energizes – Starting your workout hydrated and fueled up gives you the energy you need to power through it. The nutrients in juice are absorbed quickly into your bloodstream.
  • It loads you up with nutrients – Juice often contains concentrated amounts of vitamins, minerals, antioxidants and phytonutrients from veggies and fruits. These nourish your body and prepare it for exercise.
  • It improves workout performance – Research has found that pre-workout juice can boost endurance, increase muscle output, and allow you to workout at a higher capacity compared to no pre-workout fuel.
  • It kickstarts your metabolism – The nutrients and natural sugars in juice get your metabolism fired up, allowing you to burn more calories during your sweat session.

Many fitness enthusiasts and athletes swear by juicing before a workout. They report feeling more energized, stronger and better able to power through their exercise routines after a pre-workout glass of juice. It makes sense – starting activity with nutrients already circulating through your system is beneficial.

Potential Drawbacks of Pre-Workout Juicing

Despite the potential benefits, there are some possible downsides to consider with juicing before workouts:

  • Blood sugar spikes and crashes – Some juice recipes heavy on fruit can spike your blood sugar. The ensuing crash halfway through your workout can leave you feeling sluggish.
  • GI discomfort – Chugging juice right before intense exercise may not sit well in some stomachs, leading to cramps or nausea.
  • Interference with fat burning – The sugars from juice provide immediate energy. This may shift your body from burning fat during your workout, which blunts potential fat loss benefits.
  • Unwanted calories – Some juices, especially fruit-based ones, can pack a lot of extra, unwanted calories into your day if you aren’t careful with portions.

To mitigate some of these risks, opt for a veggie-focused juice over fruit. Avoid adding sugary ingredients like agave, honey or fruit juice. And drink your pre-workout juice 45-60 minutes before your workout to allow time for digestion.

Why Juicing After a Workout Can Be Beneficial

Here are some of the reasons you may want to consider juicing post-workout instead:

  • Rehydrates – Workouts leave you sweating and in need of fluids. Juice helps replenish what was lost and rehydrate you after activity.
  • Replenishes – Along with water, a juice gives you an immediate shot of revitalizing nutrients post-sweat session to nourish depleted muscles.
  • Boosts muscle repair – The anti-inflammatory nutrients in juice, like antioxidants, may help repair muscle damage done during your workout.
  • Aids recovery – The nutrients in juice can help your body recover faster. Things like magnesium, folate, zinc and vitamin C are particularly helpful.
  • Suppresses appetite – Thick, nutrient-rich juice often satisfies hunger after a workout, which can prevent overeating.

Rehydrating and refueling right after exercise is crucial. Nutrient absorption also increases at this time as your muscles soak up what they need. For these reasons, many people find juicing after workouts is optimal.

Potential Problems with Post-Workout Juicing

Despite the benefits, there are also some drawbacks with juicing only after workouts:

  • Misses benefits of pre-workout fuel – Without juice before, you miss out on energy and performance enhancing benefits during.
  • Possible gastrointestinal issues – Like pre-workout, some people’s stomachs may be sensitive digesting juice right after intense exercise.
  • Not ideal for promoting fat loss – The spike in insulin from post-workout juice could inhibit fat burning during your session.
  • Less convenience – You need to bring your juice with you to the gym rather than drinking at home before going.

To help avoid potential drawbacks, allow 30-60 minutes after your workout before drinking juice. This allows GI system to recover. And opt for veggie-based juices over fruit to mitigate sugar and calorie concerns.

Other Timing Considerations

There are a few other timing factors to consider as well with pre- and post-workout juicing:

  • Type of workout – The intensity of your session should dictate timing. Lighter workouts can pair well with pre-workout juice. But for heavy lifting or metabolic conditioning, post-workout may be better.
  • Your goals – If fat loss is your main goal, avoid fruit-heavy juices that can spike insulin. Focus on low sugar veggie juices instead.
  • Your digestion – Pay attention to how your body handles juice before and after workouts. Adjust timing if you experience cramping, nausea or bloating.
  • Combining foods – For a balanced approach, consider juice plus a light snack before workout, then juice again after.

Be mindful of your body, goals and workout routine to determine optimal juicing timing for you.

Sample Juice Recipes

Here are some sample nutrient-packed juice recipes to try before or after workouts:

Pre-Workout Juice Recipes

Tropical Greens

  • 1 cucumber
  • Handful spinach
  • 1 cup pineapple
  • 1-inch piece ginger
  • 1 lemon

Beet Performance Booster

  • 3 carrots
  • 1 beet
  • 1 apple
  • 1-inch piece turmeric
  • 1-inch piece ginger

Green Machine

  • 1 cucumber
  • 2 celery stalks
  • Handful kale
  • 1 lemon
  • 1-inch piece ginger

Post-Workout Juice Recipes

Muscle Aid

  • 1 cup pineapple
  • 1 orange
  • 2 carrots
  • 1-inch piece ginger
  • 1 cup coconut water

Green Recovery

  • 1 cucumber
  • 2 celery stalks
  • Handful spinach
  • 1 avocado
  • 1 lemon
  • 1-inch piece ginger

Rehydration Refresh

  • 1 cucumber
  • 2 romaine lettuce leaves
  • 1 apple
  • 1 lime
  • 1 cup coconut water

General Juicing Tips

Here are some other helpful juicing practices:

  • Use primarily vegetables over fruit to limit sugar content
  • Drink within 30 minutes of making for maximum nutrient levels
  • Add supplements if you want to boost protein, fat burning agents, etc.
  • Pair juice with whole foods like nut butters, oats or eggs for more sustenance
  • Listen to your body and adjust juice timing and ingredients as needed
  • Keep juice intake to once a day to avoid excess calories

The Verdict

So when is it better to juice – before or after your workout? The answer is it depends on your specific goals, needs and body. Here are some general guidelines:

  • If your priority is workout performance, pre-workout juicing makes the most sense. The nutrients can energize you and boost your capacity.
  • If your main goal is recovery and you want to rehydrate, post-workout juicing is likely better. Refueling right after provides what your depleted body needs.
  • If fat loss is your aim, go for lower sugar veggie juices either before or after. Avoid fruit-heavy juices that can spike insulin and inhibit fat burning.
  • For most balanced approach, consider juicing both before and after workouts – this allows you to get benefits of both.

Pay attention to how your body feels with different juicing times. You may find sticking to just pre- or post-workout juice works best for your needs. Remember – juicing should enhance your workout routine, not complicate it. Find the timing and recipes that optimize and energize your sweat sessions.


In the debate between pre- and post-workout juicing, there are pros and cons to both options. The ideal timing comes down to your specific goals, type of training, and individual needs. Key is listening to your body and finding what feels best. Juice is most effective when it complements and enhances your workout routine rather than creating challenges. Stay flexible, keep nutrition balanced, and work juicing into your regimen when and how it benefits you most.

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