Running is one of the most popular and accessible forms of exercise. It requires little equipment, can be done anywhere, and has numerous health benefits. Many runners wonder if drinking juice can provide an extra boost before, during or after a run.
Juice contains water, nutrients like vitamins and minerals, and carbohydrates from natural sugars. This makes it an appealing option for hydration and fuel during physical activity. However, the high sugar content means juice may not always be the best choice for runners.
The Potential Benefits of Juice for Runners
There are some potential benefits that make juice seem like an ideal drink for runners:
- Convenient and portable source of hydration
- Natural source of electrolytes like potassium and sodium
- Antioxidants from fruits and vegetables
- Carbohydrates for energy
- Pleasant, refreshing taste
Proper hydration is extremely important when running to prevent dehydration and overheating. The electrolytes in juice can help replace those lost through sweat. The antioxidants from concentrated fruit and veggie juices may help reduce exercise-induced oxidative damage. The carbohydrates in juice can provide fuel for working muscles.
Downsides of Juice for Runners
However, there are also some downsides of drinking juice for runners:
- High sugar content from natural and added sugars
- May cause GI discomfort when consumed before or during runs
- Lacks protein and fat for recovery
- Fruit juice is low in sodium
- Potentially high calorie count
The high amount of sugar in juice, even from natural sources, can cause spikes and crashes in blood sugar levels. This may negatively impact energy levels and performance. The fluids and sugar may also cause GI issues when running by increasing the need to use the bathroom. Juice lack the protein and fat that helps rebuild muscles after strenuous exercise. Many fruit juices are low in sodium, one of the main electrolytes lost while running.
Juice Before Running
It’s generally not recommended to drink juice immediately before going for a run. Since juice digests faster than whole foods and contains a lot of sugar, it can lead to urgent bathroom stops mid-run or GI discomfort. Drinking juice right before running also provides an unnecessary amount of liquid that may slosh around during the run. It’s best to avoid any large amounts of fluid within 30-60 minutes of running.
If you want to get some juice in before a run, it’s best to give yourself at least an hour for digestion. Sip small amounts slowly rather than gulping it down. Choose juices low in sugar like tomato or carrot juice over fruit juices. Avoid citrus juices which may cause GI upset.
Juice During Running
Most experts recommend avoiding juice while running for similar reasons as before running. The combination of sugars and fluids can quickly lead to an upset stomach when consumed during exercise. This causes discomfort and the need for frequent bathroom breaks.
If you do want something other than plain water while running, dilute small amounts of juice with water. For example, mix 1/4 cup of juice with 1 cup of water. Choose juices low in sugar and high in sodium, such as tomato, celery, or beet juice. Avoid very sweet fruit juices like apple, orange, or grape juice.
Juice After Running
Drinking juice after a run has some potential benefits. The fluids and electrolytes can help rehydrate. The natural sugars help replenish glycogen stores. Juice provides vitamins and antioxidants to facilitate recovery.
However, juice lacks protein, fat, and fiber. These are important nutrients for rebuilding muscles, replenishing energy stores, and recovery. Pure fruit and vegetable juices also have less volume compared to smoothies or whole foods.
If choosing juice after running, vegetable and tomato juices are lower in sugar than fruit juices. Pair juice with a source of protein like yogurt or eggs. Alternate sips of juice with water to properly rehydrate. Keep portions small to avoid excess sugar intake.
Better Alternatives to Juice for Runners
While juice provides some key nutrients and fuel for runners, it may not be the best option due to the high sugar content. Here are some healthier alternatives:
- Coconut water – Naturally occurring electrolytes and lower in sugar than juice.
- Chocolate milk – Contains carbs, protein, electrolytes, and fluids for post-run recovery.
- Smoothies – Uses whole fruits and veggies, provides fiber, protein options, and more volume.
- Diluted juice – Cut sugar content by diluting juice with plain or sparkling water.
- Whole fruits – Provides fiber, nutrients, and carbs without juice processing.
Runners should focus on proper hydration, electrolyte balance, and nutrient-dense carbohydrates. Juice can fit into this strategy in moderation, but alternatives like smoothies and whole foods are recommended as primary fuel sources.
Key Takeaways on Juice and Running
Here are the key points to keep in mind:
- Juice provides hydration, electrolytes, and carbohydrates but has a high sugar content.
- Avoid drinking large amounts of juice right before or during runs due to GI issues.
- Small amounts of low-sugar vegetable juice diluted with water may be okay.
- After runs, juice offers hydration and nutrients but lacks protein, fat, and fiber.
- Alternatives like coconut water, chocolate milk, smoothies, and whole fruits are healthier options.
While juice can provide hydration and nutrients, consume it in moderation. Focus on sufficient fluids, electrolytes, carbohydrates, protein, fiber, and fat before, during, and after running for optimal performance and recovery.
Juice Nutrition Information Per 8 oz Serving
| Juice Type | Calories | Total Sugars | Sodium | Potassium |
|---|---|---|---|---|
| Orange juice | 112 | 20g | 2mg | 496mg |
| Apple juice | 114 | 28g | 1mg | 250mg |
| Grape juice | 152 | 40g | 8mg | 315mg |
| Cranberry juice | 140 | 32g | 2mg | 85mg |
| Tomato juice | 41 | 10g | 726mg | 890mg |
| Carrot juice | 45 | 9g | 88mg | 515mg |
As the table shows, fruit juices like orange, apple, grape and cranberry juice are higher in sugars and calories compared to vegetable juices. Tomato and carrot juice have less sugar and provide more electrolytes like sodium and potassium.
Conclusion
Juice can offer hydration, nutrients, and fuel for runners when consumed in moderation. However, the high natural sugar content means it’s not an ideal choice right before or during exercise due to potential GI issues. Vegetable juices lower in sugar are less likely to cause problems. Post-run, juice can help rehydrate and refuel but lacks protein, fat, and fiber. Alternatives like coconut water, chocolate milk, smoothies, and whole fruits provide a healthier balance of nutrients. Runners should focus on adequate hydration, electrolytes, carbohydrates, protein, and other nutrients before, during, and after exercise for optimal performance.
