Juicing for runners

Blueberry and pomegranate

  • 100g blueberries
  • 150g red grapes
  • 3 stalks celery
  • 100g pomegranate seeds

The dark pigments in blueberries, pomegranates and red grapes are due to the presence of potent flavonoids and polyphenols that may reduce oxidative damage caused by exercise, and they may also keep cholesterol in check.

Serves 2; 189 calories per serving

Beetroot and ginger

  • 2 beetroots
  • 2 pears
  • 2cm piece fresh ginger
  • 1 cucumber

Beetroot contains nitric oxide, which helps oxygenate blood and may enhance exercise performance, while ginger has anti-inflammatory properties and may reduce muscle soreness. It can also calm an unhappy stomach.

Serves 2; 154 calories per serving

Watermelon and cherry

  • 300g watermelon
  • 140g tart cherries, pitted
  • 1 orange

Tart cherries contain high levels of anthocyanin antioxidants, while watermelon provides a hit of the amino acid L-citrulline – both nutrients may help reduce post-run soreness. The vitamin C content of all three fruits supports your immune system. The vitamin also helps your body absorb iron.

Serves 2; 124 calories per serving

Cucumber and coconut

  • Half a cucumber
  • 1 green apple
  • 150g honeydew melon
  • 2 mint leaves
  • 250ml coconut water
  • A dash of turmeric

Water-rich cucumber helps you rehydrate, while coconut water is high in potassium, which helps prevent post-exercise cramping. Turmeric curbs inflammation.

Serves 2; 76 calories per serving

Carrot and green tea

  • 1 large carrot
  • 1 green apple
  • 125g baby spinach
  • 125g kale
  • 100g strawberries
  • 250ml cold green tea
  • 2cm piece of ginger

The catechins in green tea reduce muscle damage. Carrots are rich in beta-carotene, which helps support the immune system.

Serves 2; 74 calories per serving

Swiss chard and spinach

  • 6 Swiss chard leaves
  • ½ bulb of fennel
  • 1 cucumber
  • 2 handfuls of spinach
  • 2 stalks of celery
  • 1 green apple
  • 1 bunch basil

Swiss chard contains vitamin K, which is needed for strong bones, and betalain, an anti-inflammatory phytonutrient.

Serves 2; 102 calories per serving