Juices for training: benefits, calories and how to choose
Juice isn’t just a colorful drink for kids. If you’re looking for an easy way to fit more fruit into your day, a glass of juice is a sensible choice — but only if you know what to pick. The figures below are for 8 ounces (about 230 g).
Why juice is more than just a drink
Fresh juice delivers a concentrated dose of vitamins and minerals that aren’t always easy to get from whole fruit. At the same time, keep in mind that juice is higher in sugar than whole fruit — there is less dietary fiber and the calories add up quickly. A good rule: think of juice as a supplement, not a replacement for water.
For people who train, juice is a convenient source of carbohydrates after a workout, when the body needs a quick refill. It works well in the morning or before a longer training session, but late in the evening before bed it can be too energy-dense.
Popular juices: calories and benefits
Apple juice
Calories 117, carbohydrates 29 g, practically no protein or fat. Apple juice is low in vitamin C, which makes it gentler on the stomach and tooth enamel than more acidic juices. Downside: it falls short of the others on vitamins — cup for cup, apple juice can’t compete with berry and citrus juices.
Pineapple juice
Calories 140, protein 1 g, carbohydrates 354g. Pineapple is a good source of calcium — it contains 2x more than most of the other juices mentioned here. As a bonus, the enzymes in pineapple aid protein digestion and help reduce inflammation. Downside: the calorie content of a single glass is considerable, so it’s not something to sip all day long.
Orange juice
Calories 105, protein 2 g, carbohydrates 25 g. According to Australian studies, regular consumption of oranges may reduce the risk of mouth, throat and stomach cancer. The researchers did focus on the fruit itself, but the same effect probably carries over to the juice. Downside: despite its reputation, orange is not the best source of vitamin C — cranberry juice, for example, beats it on that front.
Pomegranate juice
Calories 140g, protein 1 g, carbohydrates 35 g. Studies have shown that pomegranate juice may lower blood pressure, slow the progression of cardiovascular disease and support anticancer protection. Downside: the taste divides people in two — not everyone finds it refreshing. It is also high in calories.
Cranberry juice
Calories 144, carbohydrates 36 g, contains no protein or fat. Cranberry juice helps prevent urinary tract infections — its unique polymers stop bacteria from attaching to the bladder walls. A handy helper for any home medicine cabinet. Downside: like pomegranate juice, it is quite high in calories and rich in carbohydrates. Fortunately, most products don’t have artificial sweeteners added on top.
Grapefruit juice
Calories 94, protein 1 g, carbohydrates 22 g. If you’re looking for a citrus juice that is lower in calories and carbohydrates, grapefruit is a good choice — only tomato juice goes lower still. Important warning: grapefruit juice interacts with many long-acting medications, including antihistamines and heart, blood pressure and cholesterol drugs. The combination can push the active ingredient to a dangerously high concentration in the blood. Be sure to talk to your doctor before combining them.
Tomato juice
Calories 41, protein 2 g, carbohydrates 10 g, fat 1 g. One glass provides about 22mg of lycopene — a powerful antioxidant associated with heart health and protection against cancer. Downside: many store-bought tomato juices contain almost a quarter of the daily salt requirement in a single glass. Read the label and choose a salt-free option.
How to fit juice into your day
A simple truth: one glass a day is a sensible amount for most people. It works especially well with breakfast or right after a workout, when the body wants a quick dose of carbohydrates. If you track calories, include juice in your daily count — don’t treat it as a “free” drink.
Reading the label makes the choice clearer. Look for the words “100% juice” and check that the ingredients don’t include added sugar, syrup or excess concentrates. On Estonian store shelves you’ll find both local and imported options — price isn’t always a sign of quality.
FAQ: juice and health
Is juice as good as whole fruit?
Not quite. Most of the dietary fiber is lost in juice, which means blood sugar rises faster. Still, juice is a good source of vitamins and minerals, especially if you choose 100% juice with no added sugar.
How much juice is too much?
The general recommendation is one to two glasses (about 230 g to 460 g) a day. Beyond that, calories and sugar start to pile up — which is especially problematic if you’re trying to lose weight.
When should you avoid juice?
Avoid grapefruit juice if you take certain prescription medications — ask your doctor. If your tooth enamel is sensitive, drink juice through a straw and rinse your mouth with water afterwards. If you have diabetes, consult your treating doctor on how to fit juice into your meal plan.
Author: joker, Muscle&Fitness
Source: WHO – physical activity.
PS Come and work out! ArtGym
