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Your body needs a lot more than just a certain amount of calories to provide enough energy. Vitamins, minerals and enzymes all play a central role in energy production, and if the body lacks one of them, it can have a serious impact on your well-being.
Fresh fruits and vegetables are some of the best sources of nutrients on the planet – they make sure you can do your best at all times. But how do you make enough of them in your diet?
The special character of fresh fruit and vegetable juices makes Juicing particularly effective, especially for people who often suffer from performance losses due to excessive sugar or caffeine consumption.
Here you will learn why homemade juice is such a good source of energy for your body – especially when compared to sugar or caffeine. Then you will learn five juice recipe for energy that will help your cells to get started, improve your concentration and improve your overall wellbeing.
Sugar, caffeine or fresh juice – Which is the best source of energy?
Energy from sugar
Many people start the day with heavily sweetened breakfast cereals or white bread (which for your body is almost the same as sugar, maybe even worse). These simple and unnatural carbohydrates are digested extremely quickly and carry tons of sugar in your blood, and that in just 15 minutes.
Often you can see on the packaging, as the manufacturers trumpet that their breakfast flakes are an energy source. But is that really the kind of energy you want? You may feel a momentary boost in energy, or even some kind of “high”, but this effect quickly disappears.
Energy that the body gains from monosaccharides carries far too much glucose into your bloodstream, more than it can handle. This may even be a threat to your body, it will then produce insulin, a hormone that removes the excess sugar from your bloodstream and stores it in the body.
Insulin is the fat storage hormone. It stores some of the excess sugar that you have consumed with your bread or cereals in the form of glycogen in the liver. When this store is full, the sugar is converted to triglycerides and stored as body fat.
When insulin breaks down the sugar in your bloodstream, the hormone sometimes overshoots and leaves too little sugar. So a few hours after a concentrated dose of carbohydrates your energy is gone again, you feel tired, sometimes dizzy, and mostly hungry again which leads to food cravings.
And the summit: By using your insulin to store sugar as fat in your body, your body could not access your existing fat stores and burn them for energy.
Energy from caffeine
Many of us start the day with coffee – and if you are caffeinated, it will probably make you feel better. However, it is important to remember that this is simply because the coffee temporarily eliminates the effects of caffeine removal; something that many millions of people worldwide go through every morning.
Research shows that people who replace coffee with a healthier alternative are better off without it than those who use it regularly, just to wake up.
In the medium term, it also means that the effectiveness of the coffee decreases, and you need more and more to achieve the same stimulating effect. For many coffee drinkers, this stimulating effect has long disappeared, and what is left, could probably be more aptly described as tension and anxiety.
Coffee can also deprive your body of important minerals like magnesium, acidify your stomach, and cause gastrointestinal problems such as flatulence, cramps, and poor digestion. All of these common side effects can have a serious negative effect on your energy level.
Fresh juice for more power
Fresh juices are among the simplest and best ways to boost your energy levels. This is because the nutrients contained in freshly squeezed juices are easily absorbed by the body, they energize your cells and give your body everything it needs to do its best.
Fruit and vegetable juices are highly concentrated sources of electrolytes such as magnesium, calcium , potassium, and sodium, and therefore important for the metabolism, stable blood sugar levels, the function of your brain and your muscles, and many cell processes involved in energy production – short for your whole body ,
Trace elements such as iron , manganese, selenium, and zinc are just as important in helping your body maintain and maintain a certain level of energy, and drinking different types of fruit and vegetable juice is a great way to meet the need for these elements.
Provitamin A, vitamin C and especially B vitamins are essential for a balanced mental and physical energy level. If you do not consume enough, your body and brain will suffer, but fresh juice is an easy way to eat more of these natural and wholesome substances.
The 5 recipes we present to you include a whole spectrum of enzymes, antioxidants and other botanicals – good examples of how easy it is to improve one’s health with home-made juices.
If you want to feel energized and full of vitality, juicing offers a focused and effective way to give your body the nutrients it needs.
Juicing: a guide
In the 5 following recipes, as well as all the other juices you do at home, there are a few things you should keep in mind:
- If possible, you should use organically grown ingredients, especially carrots, celery, cucumbers, berries and greens.
- If there is no organic option, then wash and scrub your fruit and vegetables in warm water with a dash of apple cider vinegar to get rid of waxes and pesticides as much as possible.
- It is recommended to add the juice of a lemon and a few ice cubes to the juicer box before juicing. This minimizes oxidation and preserves the nutrients in your juice for longer.
- If you have washed your vegetables and chopped them, just turn on your juicer and let the vegetables go through. The best way to do this is to change soft and hard vegetables, such as carrots to tomatoes, to get as little heat as possible and get the most juice from your greens.
- Once you’re done, stir your juice again and drink it right away – that brings the best flavor and health benefits. The lemon juice in your drink helps you to gain time, but you still drink fresh juices always the same.
And now we jump on the recipes.
5 juice recipes for more energy
The Veg Power
When: Whenever you want
Best situation: before or after the sport
Tastes: slightly sweet & strong
Carrots are a vegetable with high vitamin, mineral and antioxidant content and are ideal for juicing, while celery is particularly moisturizing and alkalizing, helping the cells to communicate better with each other.
Beets are just as rich in energy-yielding minerals and special phytonutrients that cleanse the liver and blood. An optional (but recommended) last ingredient is ginger, because its essential oils give this juice a noticeable energy boost.
- 3 medium carrots
- 2 stalks of a celery
- 1 large or 2 small turnips
- A finger-sized piece of ginger, if you like the spicy, lemony taste.
- Brush your vegetables
- Cut it into finger-sized pieces (the beets are still a bit smaller)
- Juice the ingredients, stir and drink immediately
(for 2 people)
Health Fact: Ginger is great for the digestive system. He helps against nausea, motion sickness and flatulence.
When: In the morning or afternoon
Best situation: If you need an energy boost right now
Tastes: full-bodied and frothy, a little sweet
Tomatoes are very suitable for juicing because of their high lycopene content, and cucumber has a particularly hydrating, energizing and surprisingly healthy effect.
The apples bring the sweet taste and many antioxidants, while kale is one of the best leafy vegetables and a multivitamin supplier
This drink is very nutritious and is especially suitable as a pick-me-up after a long day in the office.
- 2 big tomatoes
- 1 big cucumber
- 2 apples
- 2 branches of kale
- Wash all ingredients thoroughly
- Cut apples, tomatoes and cucumbers into pieces (maybe not necessary, depending on which juicer you have)
- Run everything through the juicer, stir and drink immediately
(for 2 people)
Health Fact : Kale, the so-called “king of the greens,” has become increasingly popular over the last few years due to its high antioxidant content and its cholesterol-lowering properties.
An “unequal couple”
When: afternoon and evening
Best situation: For a nice meal
Tastes: sweet, but not too strong
You probably think these ingredients do not go well together, but it turns out that this drink is one of the pleasant surprises Juicing has – at least when you’re ready to experiment.
Pineapple is an excellent source of vitamin C and the digestive enzyme bromelain, while parsley is an ingredient that cleanses your body and does a lot of good to your kidneys and liver.
Herb juice is good for your digestive system, especially to prevent stomach ulcers. The delicious apples and pineapple cover the taste of the parsley, and you should not taste it too clearly.
- Half of a small pineapple
- 1 bunch of parsley
- Half a cabbage head
- 2 apples
- Thoroughly clean your ingredients
- Run the ingredients through the juicer
- Stir and drink immediately
(for 2 people)
Health Fact: In addition to vitamin C and bromelain, pineapple also contains a mineral called manganese, which strengthens your bones!
The sweet mint
When: At some point after the meal
Best situation: To wash down a meal and help with digestion
Tastes: sweet and mint
Papayas are rich in antioxidants and also contain a digestive enzyme called papain. This enzyme helps your body process undigested proteins that could otherwise adversely affect your energy levels.
Strawberries are great as a juice and are rich in vitamin C. The nutrients they contain also help you deal better with the stress of oxidation and improve the production of red blood cells. In addition, the essential oils of mint help digestion and round off the drink.
- Half of a big papaya
- A cup of strawberries
- A handful of fresh mint, along with the stems
- Wash your ingredients thoroughly
- Cut the papaya to pieces and remove the stems from the strawberries
- Run the ingredients through the juicer and drink the drink immediately
(for 2 people)
Health Fact : Mint has been used for millennia around the world to soothe digestion. Their aroma alone helps to stimulate the production of digestive juices and enzymes that help to digest food properly.
Best situation: To relax on a hot day
Kiwi gives this juice a pleasant note, and is also a great source of vitamin C, while raspberries are full of various phytochemicals that improve your health and give you more energy.
Watermelon helps surprisingly well against high blood pressure and at the same time improves blood circulation, it helps you so relax. It is also a delicious source of lycopene that protects your heart and other agents that inhibit inflammation.
This is a great summer recipe that will quench your thirst and recharge your batteries when you’re tired. It’s worth trying!
- 2 kiwis (you do not have to peel them, wash them)
- A cup of raspberries
- As much watermelon as you can drink easily
- Wash your ingredients (brush the exterior of the watermelon)
- Cut the watermelon and kiwis into finger-sized pieces
- Put everything in your juicer
- Add ice and drink cold
(For 2 persons)
Health Fact: Kiwi skin is one of the few sources of omega-3 fatty acids (usually found in fish). The body needs these fatty acids, but can not produce them themselves.
Conclusion: juice helps to a new attitude to life
Have you already tried, if juice gives you more energy? If not, then I recommend you two weeks juice diet, so every day a fresh juice like the one I have listed here.
In the morning, at noon, in the afternoon, when you come home from work, or whenever you find the time for it. The most important thing is to turn the juice into a ritual. Many people who started it feel so much healthier and fitter that they do not even think to stop!