What juice is best for building muscle?

Building muscle requires a combination of strength training and proper nutrition. While protein is essential for muscle growth, the right juices can also provide key vitamins, minerals, and nutrients to support your fitness goals. This article explores the top juice options for building lean muscle mass.

Why Juice for Muscle Building?

Juices made from fruits and vegetables provide a concentrated dose of nutrients that can complement your muscle-building diet. Here are some of the key benefits of drinking juice:

  • Easy to digest – The nutrients in juice are broken down and readily absorbed by the body.
  • Hydrating – Juices help replenish fluids lost during exercise.
  • Nutrient-dense – Packed with vitamins, minerals, and antioxidants to support recovery.
  • Low calorie – Juices help provide nutrients without excessive calories.

While whole fruits and veggies are great, juice makes it easier to consume large quantities of nutrients quickly. The best muscle-building juices tend to include ingredients high in carbohydrates, amino acids, vitamins, and minerals.

Top Juice Ingredients for Muscle Building

Certain fruits, vegetables, and herbs stand out for their muscle recovery and growth benefits. Here are some of the top ingredients to look for in muscle-building juices:


Beets are low in calories while providing essential nutrients like:

  • Carbs – Provide fuel for your workouts
  • Vitamins – B vitamins aid energy and protein synthesis
  • Minerals – Potassium, magnesium and iron support muscle function
  • Nitrates – Improve blood flow and oxygen delivery to muscles


Pineapple contains:

  • Vitamin C – Important for growth and recovery
  • Bromelain – Anti-inflammatory enzyme to reduce soreness
  • Manganese – Required for muscle contractions and metabolism


Spinach provides:

  • Protein – High quality source for building muscle
  • Iron – Helps deliver oxygen to working muscles
  • Vitamins A, C, E – Powerful antioxidant vitamins
  • Magnesium – Assists muscle growth and function


Bananas contain:

  • Carbs – Both simple and complex carbohydrates
  • Potassium – Helps maintain fluid balance
  • Magnesium – Supports protein synthesis
  • B6 vitamins – Promotes red blood cell production

The 5 Best Juices for Muscle Growth

Using ingredients that provide key muscle-building nutrients, here are 5 of the top juice recipes to support your fitness goals:

1. Beet, Carrot, Apple

This juice combo provides:

  • Carbs for energy – Apples and carrots
  • Vitamins for recovery – Carrots and apples
  • Nitrates for circulation – Beets

2. Pineapple, Celery, Spinach, Cucumber

Benefits include:

  • Anti-inflammatory – Pineapple and spinach
  • Hydration – Cucumber and celery
  • Vitamins C, K, B – Pineapple and spinach

3. Banana, Strawberry, Yogurt

This smoothie provides:

  • Protein – Yogurt
  • Carbs – Banana and strawberries
  • Vitamin C – Strawberries
  • Potassium – Banana

4. Orange, Carrot, Ginger

Benefits include:

  • Vitamin C – Oranges
  • Beta-carotene – Carrots
  • Anti-inflammatory – Ginger

5. Apple, Lemon, Spinach, Celery

This juice delivers:

  • Antioxidants – Apples, lemons, spinach
  • Alkalinity – Lemons and spinach
  • Electrolytes – Celery

Making Your Own Muscle-Building Juices

Getting started with juicing for muscle growth is simple. Here are some tips:

  • Use fresh, organic produce when possible
  • Wash all fruits and veggies thoroughly
  • Alternate between fruits and veggies
  • Add lemon/lime juice to prevent oxidation
  • Drink juice immediately or store in air-tight container
  • Combine juice with protein smoothies or shakes

You can use a blender, food processor, or juicer to make juices. Masticating juicers retain more nutrients but blenders allow you to include fiber for added benefits.

Sample Juicing Schedule

Aim to drink 16-24 ounces of juice per day. Here’s a sample schedule:

Time Juice
Morning Beet, carrot, apple
Post-Workout Pineapple, spinach, cucumber
Afternoon Orange, ginger, strawberries
Evening Banana, yogurt, berries smoothie

Choosing a Juicer for Muscle Building

Investing in a good juicer can make the process easier and more sustainable. Here are key factors in choosing a juicer:

Type Benefits
Centrifugal – Fast juicing

– Affordable pricing

– Easy to clean
Masticating – Higher juice yield

– More nutrients retained

– Juices leafy greens
Triturating – Top performance

– Most nutrients retained

– Juices all produce

Look for a juicer that fits your budget but also delivers high yields and nutrient retention. Masticating juicers are ideal for hardcore muscle building needs.

Pre- and Post-Workout Juicing Tips

Proper timing of juices around workouts is important. Here are some quick tips:


  • Drink 12-24 oz juice 30-60 minutes before training
  • Choose juices with carbs, caffeine, BCAAs
  • Beet, carrot, apple provides clean energy
  • Pineapple, orange, mango for antioxidants


  • Drink within 45 minutes after training
  • Combine juice with protein and carbs
  • Spinach, carrot, apple to rebuild muscle
  • Tart cherry, beet, celery to reduce inflammation

Properly timing your juice intake around workouts will maximize energy, recovery, and growth.

Potential Downsides of Juicing

While juicing has many benefits, there are some potential downsides to consider:

  • Less fiber since pulp is removed
  • Nutrients are concentrated and absorbed rapidly
  • High sugar content without protein/fat
  • Oxidation from heat/air degrades nutrients
  • High produce quantity needed for one drink

To counter these, alternate juices with whole foods, add protein/fat sources, and drink soon after making. Overall though, juicing remains one of the best ways to pump your body full of muscle-building nutrients.

The Bottom Line

Drinking the right juices can provide your muscles with key carbohydrates, protein, vitamins, and minerals. Focus on ingredients like beets, spinach, pineapple, carrots, and bananas to build lean muscle mass.

Invest in a good masticating juicer, and drink juices before and after workouts to maximize energy and recovery. While juicing has some drawbacks, the concentrated nutrition it provides makes it a potent tool in your muscle-building arsenal.

Experiment with different juice combos and scheduling to find what works best for your body. Combined with proper strength training and nutrition, juicing gives you an edge on transforming into your fitness goals.

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