Best Postrun Juice Blends for Runners

Freshly squeezed fruit-and-veggie combos deliver postrun nutrients, big flavor, and few calories. Here are eight delicious recipes, starting with this Blueberry-Pomegranate blend.

1 cup blueberries
1 1/2 cups red grapes
3 stalks celery
1 cup pomegranate seeds

The dark pigments in blueberries, pomegranates, and red grapes are a sign of potent flavonoids and polyphenols that may reduce oxidative damage caused by exercise and keep cholesterol in check.

Serves 2; 189 calories per serving

Text by Yishane Lee

2 beets
2 pears
1 knob ginger
1 cucumber

Beets contain nitric-oxide compounds that help oxygenate blood and may enhance exercise performance, while ginger has anti-inflammatory properties and may calm an upset stomach.

Serves 2; 154 calories per serving

2 cups watermelon
1 cup tart cherries, pitted
1 orange

Tart cherries contain anthocyanin antioxidants, while watermelon provides the amino acid L-citrulline--both nutrients may help reduce postrun muscle soreness. the high vitamin c content of all three fruits helps protect your immune system.

Serves 2; 124 calories per serving

2 vine-ripened tomatoes
1 large handful spinach
1 lemon or lime
4 springs basil

Tomatoes are a good source of the antioxidant vitamin C. this nutrient helps boost the absorption of iron (needed to maintain exercise endurance) found in leafy greens, such as spinach.

Serves 2; 34 calories per serving

1/2 cucumber
1 green apple
1/2 cup honeydew
2 mint leaves
8 ounces coconut water
dash turmeric

Water-rich cucumber helps rehydrate; coconut water adds the electrolyte potassium; turmeric curbs inflammation.

Serves 2; 76 calories per serving

6 swiss chard leaves
1/2 fennel bulb
1 cucumber
2 handfuls spinach
2 stalks celery
1 green apple
1 bunch basil

Swiss chard is high in bone-protective vitamin K and tastes less bitter with apple.

Serves 2; 102 calories per serving

1 large carrot
1 green apple
1/2 cup baby spinach
1/2 cup kale
1/2 cup strawberries
1 cup cold green tea
1 knob ginger

Carrots are rich in beta-carotene, which aids lung health. Green tea provides catechins, which reduce muscle damage caused by exercise.

Serves 2; 74 calories per serving

1 lemon
1 orange
3 stalks celery
2 beets
1 carrot
1 handful basil

Celery contains compounds that may promote bone health, while citrus fruits are rich in vitamin C, a nutrient that plays a key role in forming collagen, needed to keep joints working properly.

Serves 2; 102 calories per serving