“Discover the top 10 best fruit juice for muscle gain to drink for clean bulking, including key benefits, nutrition facts, and delicious recipes.”
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| Best Fruit Juice For Muscle Gain |
Table of Contents:
Introduction
- Fruit Juice Benefits for Bodybuilders
- Incorporating Juices into Your Diet
10 Best Fruit Juices for Muscle Gain
1. Tart Cherry Juice
· Nutrition Facts
· Muscle-Building Benefits
· Tart Cherry Smoothie Recipe
2. Pomegranate Juice
· Nutrition Facts
· Performance Enhancing Properties
· Pomegranate Protein Smoothie
3. Grape Juice
· Nutrition Facts
· Post-Workout Recovery Aid
· Grape Juice Smoothie Recipe
4. Watermelon Juice
· Nutrition Facts
· Hydration Booster
· Watermelon Slushy
5. Orange Juice
· Nutrition Facts
· Vitamin C for Immunity
· Orange Creamsicle Smoothie
6. Apple Juice
· Nutrition Facts
· Detox Support
· Apple Pie Protein Smoothie
7. Pineapple Juice
· Nutrition Facts
· Anti-Inflammatory Effect
· Piña Colada Smoothie
8. Cranberry Juice
· Nutrition Facts
· Urinary Tract Health
· Cranberry Smoothie Bowl
9. Tomato Juice
· Nutrition Facts
· Muscle Repair and Recovery
· Tomato Basil Smoothie
10. Pear Juice
· Nutrition Facts
· Gut Health Promoter
· Green Machine Smoothie
Tips for Using Fruit Juices for Muscle Building
Conclusion
References
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| Best Fruit Juice For Muscle Gain |
Introduction:
Fruit Juice Benefits for Bodybuilders
Fruit juices provide key vitamins, minerals,
antioxidants and phytonutrients to support muscle building and optimize
performance. They offer an easy way to increase calorie intake while flooding
your body with nutrition.
Regularly drinking fruit juices can aid
muscle growth by:
- Providing essential micronutrients
for recovery.
- Boosting hydration.
- Replenishing muscle glycogen.
- Fighting exercise-induced
inflammation and oxidative stress.
- Supporting detoxification and immune
function.
Incorporating Juices into Your Diet
To maximize benefits:
- Drink juice along with meals - not in
place of them.
- Consume juice 30-60 minutes before or
after workouts.
- Use juices as mixers for protein
shakes.
- Blend juices with protein powder and
nut butters for smoothies.
- Rotate a variety of juices to obtain
diverse nutrients.
Enjoy juices strategically around workouts
and meals to augment muscle gains.
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| Best Fruit Juice For Muscle Gain |
10 Best Fruit Juices for Muscle Gain
1. Tart Cherry Juice
Tart cherry juice offers a range of
muscle-promoting nutrients.
Nutrition Facts:
- 420mg potassium - electrolyte
replacement
- 30mg vitamin C - antioxidant
- Anthocyanins and other polyphenols -
anti-inflammatory
- Carbs for energy
Benefits:
- Boosts post-workout recovery
- Reduces muscle soreness and damage
- Provides antioxidant and
anti-inflammatory protection
- Improves sleep quality
Tart Cherry Smoothie Recipe
Ingredients:
- 1 cup tart cherry juice
- 1 scoop vanilla protein powder
- 1 medium banana
- 1 cup spinach
- 1 tbsp almond butter
- 1⁄4 cup Greek yogurt
Directions: Blend all ingredients until
smooth. Drink 30-60 minutes after your workout.
2. Pomegranate Juice
Pomegranate juice delivers a powerhouse
serving of antioxidants.
Nutrition Facts:
- 130 calories per 8 oz
- 33g sugar
- Vitamin K, Folate, Potassium
- Powerful polyphenol antioxidants
Benefits:
- Boosts nitric oxide for muscle pumps
- Improves blood flow and nutrient
delivery
- Decreases oxidative damage from
training
- Anti-inflammatory effects
- May increase testosterone
Pomegranate Protein Smoothie
Ingredients:
- 1 cup pomegranate juice
- 1 scoop chocolate protein powder
- 1 tbsp cocoa powder
- 1 tbsp peanut butter
- 1⁄4 cup oats
- 1 cup spinach
- 1 tbsp chia seeds
Blend all ingredients together until smooth.
Drink 30-60 minutes pre-workout.
3. Grape Juice
The antioxidant power of grapes makes their
juice perfect for recovery.
Nutrition Facts:
- 140 calories per 8 oz
- 34g natural sugar
- Vitamin C, Vitamin K
- Antioxidant polyphenols like
resveratrol
Benefits:
- Boosts post-workout replenishment
- Reduces muscle soreness
- Powerful antioxidant protection
- Aids collagen production
- May support production of
muscle-building hormones
Grape Juice Smoothie Recipe
Ingredients:
- 1 cup purple grape juice
- 1 scoop vanilla protein powder
- 1 banana
- 1 cup frozen berries
- 1⁄4 cup plain Greek yogurt
- 2 tbsp peanut butter
Blend all ingredients until smooth
consistency. Enjoy within 1 hour after your workout.
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| Best Fruit Juice For Muscle Gain |
4. Watermelon Juice
Watermelon juice provides essential hydration
for your muscles.
Nutrition Facts:
- 80% water content
- Good source of electrolyte potassium
- Vitamins A, C, B6
- Antioxidant lycopene
- Amino acid citrulline
Benefits:
- Optimizes hydration status
- Helps reduce muscle cramps and
fatigue
- Provides antioxidant protection
- Can boost nitric oxide levels for
better pumps
Watermelon Slushy
Ingredients:
- 3 cups cubed, seeded watermelon
- 1⁄2 cup coconut water
- 1 tbsp lime juice
- Small handful of mint leaves
- Ice cubes
Blend and serve chilled. Sip on immediately
after an intense training session.
5. Orange Juice
Fill up on vitamin C with a glass of orange
juice.
Nutrition Facts:
- 110 calories per 8 oz
- 25g carbs
- 140% Daily Value vitamin C
- Thiamin, Folate, Potassium
- Antioxidant hesperidin
Benefits:
- Enhances immunity and wound healing
- Promotes iron absorption
- Anti-inflammatory properties
- Counters oxidative stress
Orange Creamsicle Smoothie
Ingredients:
- 1 cup fresh orange juice
- 1 scoop vanilla protein powder
- 1 frozen banana
- 1⁄2 cup vanilla Greek yogurt
- 1 tbsp chia seeds
- 4 ice cubes
Blend all ingredients until smooth and
frosty. Enjoy during breakfast or as a snack.
6. Apple Juice
The balanced nutrition in apple juice
supports workout recovery.
Nutrition Facts:
- 130 calories per 8oz
- 31g carbs
- Vitamin C, Thiamin, Calcium
- Antioxidants quercetin and catechins
- Chlorogenic acid
Benefits:
- Replenishes muscle glycogen
- Provides electrolytes
- Boosts glutathione levels for detox
- Anti-inflammatory effects
Apple Pie Protein Smoothie
Ingredients:
- 1 cup apple juice
- 1 scoop cinnamon protein powder
- 1 apple, chopped
- 1 tbsp almond butter
- 1⁄2 cup oats
- 1 tsp cinnamon
- 4 ice cubes
Blend until frosty smooth. Drink within 60
minutes after your workout.
7. Pineapple Juice
Pineapple juice packs an anti-inflammatory
punch.
Nutrition Facts:
- 130 calories per 8oz
- 32g carbs
- Over 100% DV vitamin C
- Manganese, Thiamin, Riboflavin,
Folate, Potassium, Copper
- Anti-inflammatory bromelain
Benefits:
- Reduces inflammation and swelling
- Boosts immunity
- Improves digestion
- Helps build and repair muscle tissue
Pina Colada Smoothie
Ingredients:
- 1 cup pineapple juice
- 1 scoop vanilla protein powder
- 1⁄2 cup canned coconut milk
- 1⁄2 banana
- 1 tbsp shredded coconut
- 1 cup ice
Blend together until smooth and pour into a
tall glass. Enjoy after exercise as a recovery snack.
8. Cranberry Juice
The unique nutrition profile of cranberry
juice offers full-body benefits.
Nutrition Facts:
- 45 calories per 8 oz
- 12g carbs
- Vitamin C, Manganese, Vitamin E
- Antioxidant proanthocyanidins
Benefits:
- Supports urinary tract health
- Boosts immunity
- Enhances blood flow
- Provides antioxidant activity
Cranberry Smoothie Bowl
Ingredients:
- 1 cup cranberries juice
- 1 scoop vanilla protein powder
- 1 medium banana
- 1⁄2 cup Greek yogurt
- 1⁄4 cup old-fashioned oats
- 1⁄4 cup frozen cranberries
- 1 tbsp chia seeds
Blend and top with fresh fruit, granola,
coconut, or nuts.
9. Tomato Juice
Tomato juice assists muscle repair and
replenishment post-training.
Nutrition Facts:
- 42 calories per 8 oz
- 10g carbs
- Vitamin C, potassium, vitamin A
- Antioxidant lycopene
- Small amounts of protein
Benefits:
- Helps rebuild damaged muscle tissue
- Rehydrates and provides electrolytes
- Anti-inflammatory effects
- Boosts glutathione for detox
Tomato Basil Smoothie
Ingredients:
- 2 cups tomato juice
- 1 scoop unflavored protein powder
- 1⁄2 avocado
- 15 basil leaves
- 1 tbsp olive oil
- 2 dates, pitted
Blend all ingredients together. Enjoy within
30 minutes after your workout.
10. Pear Juice
The fiber and nutrients in pear juice support
overall health.
Nutrition Facts:
- 100 calories per 8oz
- 26g carbs
- Vitamin C, Vitamin K, Copper
- Antioxidant polyphenols
- Gut-healthy prebiotic fiber
Benefits:
- Improves digestion and regularity
- Provides anti-inflammatory activity
- Supports detoxification
- Helps regulate blood glucose levels
Green Machine Smoothie
Ingredients:
- 2 pears, cored and chopped
- 1 cup kale
- 1⁄2 cucumber, peeled
- 1⁄2 lemon, peeled
- Small piece ginger, peeled
- 1 cup coconut water
- 1 tbsp hemp seeds
- 1 tbsp collagen peptides
Juice pears, kale, cucumber, lemon and ginger. Add remaining ingredients and blend until smooth.
Tips for Using Fruit Juices
To optimize results:
- Have 8-16 oz fruit juice daily in
smoothies or with meals.
- Always opt for 100% pure, no added
sugar varieties.
- Mix juices with protein sources like
Greek yogurt or nut butter.
- Combine juices together for more
diverse nutrients.
- Drink immediately after juicing for
best quality.
Strategically incorporate juices around your
workouts and meals for clean bulking.
Conclusion
Drinking fruit juices high in antioxidants,
electrolytes, vitamins and minerals provides active individuals with key
nutrients to fuel performance, speed recovery, and spur muscle growth when
paired with proper resistance training.
References
Ammar, A., Turki, M., Chtourou, H., Hammouda,
O., Trabelsi, K., ... & Hoekelmann, A. (2016). Pomegranate supplementation
accelerates recovery of muscle damage and soreness and inflammatory markers
after a weightlifting training session. PloS one, 11(10), e0160305.
Louis, J., Domenico, T., Pizza, F.X., & LaChance, P.F. (2019). The role of fruit juice in the diet: implications for health, performance, and recovery in exercise and physical activity. Nutrients, 11(11), 2753.
Read more: Balanced Diet Chart