Freshly squeezed fruit-and-veggie combos deliver post-run nutrients, big flavor, and few calories. Recipes courtesy of LESLIE BONCI, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center; CHERIE CALBOM, M.S., coauthor of Juicing, Fasting, and Detoxing for Life; and JOE CROSS, author of reboot with Joe: 101 Juice recipes.
BLUEBERRY-POMEGRANATE
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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
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.
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.
2 vine-ripened tomatoes 1 large handful spinach 1 lemon or lime 4 sprigs 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.
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.