Which juice is good after workout?
After a workout, recovery can largely be done by simple gestures. Taking a fruit drink is one of them. In this context, orange juice after workout is recommended thanks to its various benefits.
Why choose to regain strength with orange juice?
Available for several months, orange helps overcome fatigue. Following a workout, it quickly provides a source of energy. One to three glasses is enough to recover. This is an effective way to revitalize the body. This type of fruit helps to intensify immunity and provide tone. Regularly, the athlete is confronted with viral and microbial attacks with exhaustion. Orange decreases the chances of catching various diseases. The effort during physical activities develops bitterness. The latter fades with the association of biogenic and mineral acids in the food.
This citrus variety has a very high energy and nutrient content. Vitamin C is present in high concentration. This richness gives this fruit anti-radical characteristics against oxidative mechanisms. In athletes, an average orange provides half of the daily intake of vitamin C. Its complementarity of intervention influences the health of bones and cartilage.
The quantity of it is very constant. The thick skin of the fruit protects it from atmospheric oxygen.
If you want to enjoy the best benefits of fruit, there is nothing like squeezing your fruit yourself with a good electric citrus press.
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Other benefits of orange juice after a workout
Most of the elements of orange contribute to the well-being of the body, especially that of the athlete. Several pigments found in this food are involved in cardiovascular and anticancer defense. Organic acids cause the excitement of the digestive juices. Their presence also simplifies calcium nutrition. This fruit participates in the fight and prevention against infections.
In addition to its strengths mentioned above, vitamin C also awakens some hormones such as adrenaline and corticosteroid. This is how it increases resistance to different attacks. It stimulates the body’s defense reactions. It causes the conception of antibodies and the phagocytic activity of lymphocytes.
In addition, vitamin C plays a crucial role in the development of cells like connective tissue. Thanks to it, the orange participates in the relative safety of vitamins and the shape of the individual. This drink constitutes an origin of trace elements. It provides more calcium compared to others based on fruits. It also includes fibers essential for good intestinal digestion. During an activity session, the athlete absorbs glycogen in his reserves. However, orange juice helps to fill the lack of it in the muscles.
Be careful what you drink after training
It is common that after having an intense workout, you urgently need to hydrate… whatever, but fast! However, you must bear in mind that before taking anything to know what we take. And it is that many times, even if we have a liter of water on hand, we prefer to have another drink that satisfies our need, even if it is only sugar water. But do you know if you are ingesting nutrients?
It is no secret that many of the juices that you can find in the market, contain only 10% or 15% of pulp, as well as 27 grams of concentrated fructose, sucrose or even cane sugar. It is important that you can identify what you drink, since some “juices” are very similar to soft drinks, and their consumption should be occasional. The key is to find the legend that says: “100% fruit juice.”
It’s important to consider a juice option after your run, but don’t make it a habit. Remember that eating whole fruits is the best option for you, instead of putting a large amount of calories in your mouth. That is, 236 milliliters of orange juice, they provide 110 calories, while the whole fruit only has 65 … do you see the difference?
So the next time you need to hydrate quickly, take your time reviewing what you will bring into your body, it is worth knowing, as a real juice can provide you with great benefits.
Oranges and tangerines precious sources of vitamin C
Other foods that absolutely must not be missing on your table after a workout are oranges and mandarins. Oranges, excellent for stimulating strength and endurance, will give you the right amount of sugars, very useful in this phase to replace those consumed. In addition, the potassium and vitamin C present in these citrus fruits will help you rebalance the fluids in your body bringing them back to optimal levels.
Not everyone likes to eat whole oranges, an alternative could be to consume them in the form of juice, easily done at home in no time, thus avoiding buying packaged fruit juices. In this way, you will have plenty of energy and have the right charge again to face the rest of the day. Seeing is believing!
Is it advisable to take oranges before and after exercise?
The fruit is beneficial in almost every conceivable context. Starting from this premise, we must agree that the recommendation of its consumption will always be correct. But are all fruits good in all settings? For example, is it appropriate to consume orange before and after exercising? We are going to talk about it in this article.
It is true that all fruits contain sugars that provide energy before training, so consuming orange, depending on what type of exercise is performed, is not necessarily discouraged. However, we must bear in mind that not all fruits contain the same glycemic index, a value that represents the time it takes for it to appear in the form of glucose in the blood for its metabolism. Fruits with a lower glycemic index are more recommended for consumption prior to training, since this way we will achieve much more performance during exercise, since the accumulated glycemia must be from foods that we have eaten many hours before exercise. In that sense, oranges, which contain a high GI, are fully recommended only when the exercise is not going to extend for too long.
Things change radically when the scheduled training ends: there is a moment for orange as a necessary protagonist. The ingestion of the glucose that the orange provides after a day of training provides the muscles with the quick energy they need for their recovery, also providing the hydration that has been lost during the effort.
In addition to the aforementioned benefits, the orange has high concentrations of vitamin C and substances with prebiotic activity, so they favor the immunity of our body, protecting it from mild viral processes in situations of weakness or sustained effort such as the one we do during training .
But the virtues of the orange do not end in the consumption of one or several pieces after exercise, since the consumption of orange juice is also highly recommended to close the day with the necessary nutrients in our body. Thus, the contribution of minerals that the juice offers rebuilds muscle mass and contains nutrients as necessary as potassium. The athletes who take better care of themselves use orange juice mixed with sugars, bicarbonate and water: it is the best isotonic drink possible.