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Is it good to drink juice after gym?

Working out at the gym helps build muscle and burn calories. But what you put into your body after a workout is just as important. Drinking the right beverages after exercise can help your body recover and get the most benefit from all that sweating. In this article, we’ll explore the pros and cons of drinking juice after a gym session.

The Benefits of Post-Workout Juice

Drinking juice after a workout provides your body with nutrients and sugars to replenish energy stores and support muscle recovery. Here are some of the top benefits of sipping on juice post-sweat session:

  • Hydration – Juice helps replenish fluids lost through sweat during your workout. This is important to avoid dehydration that can sap energy and performance.
  • Energy – The natural sugars in fruit and vegetable juices provide fast-acting carbohydrates to help restore glycogen levels in your muscles.
  • Vitamins & minerals – Fresh juices are packed with vitamins and minerals like vitamin C, potassium, and magnesium. These micronutrients support immune function, muscle recovery, hydration, and energy production.
  • Antioxidants – Many fruits and veggies used in juices are rich in antioxidants that help reduce inflammation and muscle damage caused by exercise.
  • Protein – Adding protein powders or ingredients like Greek yogurt or milk to your juice can provide protein to help build and repair muscle tissue.

The right combination of hydration, electrolytes, vitamins, minerals, and antioxidants is why many trainers and fitness enthusiasts recommend drinking juice after your gym session.

Downsides of Post-Workout Juice

While juice does provide benefits after a tough training session, there are some potential downsides to consider as well:

  • Sugar content – Even fresh, homemade juices contain high amounts of natural sugars from fruits and veggies. Consuming too much sugar after exercise can lead to fat storage.
  • Lack of fiber – Juicing strips away the skin and pulp from produce, removing beneficial fiber. This can cause spikes and crashes in blood sugar levels.
  • Fat content – Most juices have little to no fat. But some fat is important after exercise to support hormone regulation.
  • Not ideal for muscle gain – For those trying to build muscle significantly, juice lacks the protein and nutrients needed for optimal muscle protein synthesis.
  • Possible contaminants – Pre-made juices may contain high amounts of preservatives, flavors, and other additives you don’t want post-workout.

The key with juice is moderation. While it does provide some benefits after training, it shouldn’t be your only post-workout beverage.

Ideal Post-Workout Drinks

What you drink after exercise significantly impacts recovery and results. Here are some of the top beverages to consider sipping on after gym sessions:


Plain ol’ H2O should be your primary post-workout beverage. Water replaces fluids lost through sweat, helps transport nutrients to muscles, and prevents dehydration. Aim to drink 16-24 oz of water after exercise.

Chocolate Milk

Chocolate milk contains the ideal carb to protein ratio – about 4 grams of carbs for every 1 gram of protein. This combination helps replenish glycogen stores while supporting muscle protein synthesis. Low-fat or nut milks are great options.


Smoothies keep all the fiber and nutrients of whole fruits and veggies. Adding yogurt, milk, or protein powder provides protein for muscle recovery. Balance fruit with greens for less sugar.

Coconut Water

The electrolytes and potassium in coconut water help you rehydrate. Look for unsweetened varieties to avoid added sugar.

Protein Shake

Whey, plant, or other protein shakes provide protein to rebuild muscles broken down during training. Combine with banana, berries, nut butter, or spinach for nutrients.

Vegetable Juice

For those that still want juice, vegetable juices provide vitamins, minerals, and antioxidants without as much sugar as fruit juices. Combine veggies like spinach, kale, cucumber, celery, and carrots.

Ideal Post-Workout Juice Recipes

If you do opt for juice after hitting the gym, here are some healthier recipes to try:

Green Recovery Juice

  • 1 cucumber
  • 5 leaves kale
  • 1 celery stalk
  • 1 apple
  • 1/2 lemon
  • 1 inch ginger

This green veggie juice provides hydration and antioxidants to reduce inflammation without excess sugar.

Muscle Builder Juice

  • 1 beet
  • 3 carrots
  • 1 orange
  • 1 banana
  • 1 cup pineapple
  • 1 tbsp almond butter
  • 1 scoop vanilla protein powder

Protein powder and almond butter provides muscle-building nutrients while the fruits add antioxidants and vitamins.

Tropical Recovery Juice

  • 1 cup coconut water
  • 1 cup pineapple
  • 1/2 mango
  • 1/2 banana
  • 1 cup spinach
  • 1 tbsp fresh mint

Coconut water and tropical fruits provide electrolytes and carbohydrates, while spinach gives antioxidants.

The Bottom Line on Post-Workout Juice

Drinking juice after exercise can help provide hydration, vitamins, minerals, and antioxidants to support recovery. However, juice lacks protein, fiber, and healthy fats so shouldn’t be your only post-gym beverage.

For optimal recovery, focus on replenishing fluids with water and electrolytes first. Then follow up with a balanced snack or meal containing quality carbs, 20-30 grams of protein, and healthy fats within 45 minutes of exercise. This will properly refuel your muscles. Juice can be one component of recovery as long as servings are moderate.

Stick to vegetable-based juices with anti-inflammatory ingredients like spinach, kale, ginger, berries, and carrots over fruit-only juices to minimize sugar content. Adding protein, yogurt, nut butter, and fiber can also improve the nutritional quality of post-workout juices.

Listen to your body – if juice makes you feel refreshed and energized after the gym without crashes or cravings, there’s no reason to avoid it. But water, chocolate milk, smoothies, and protein shakes may better satisfy your recovery needs if juice leaves you feeling tired later.

With the right balance of nutrients plus proper rehydration, you’ll replenish your body after exercise and feel ready to take on your next workout feeling strong.


Here are the references used in this article:

Reference Link
Academy of Nutrition and Dietetics
ACE Fitness
SELF Nutrition Data
Verywell Fit