Ultimate Post-Workgroup – Workout Juice Recipe for Fast Recovery & Refreshment

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Written By Raw Creations Juice Company

After a challenging workout, your body needs to recharge with the right nutrients, and what better way to do that than with a refreshing, nutrient-packed juice? Whether you’re a seasoned athlete or just getting started on your fitness journey, a well-crafted post-workout juice can help speed up recovery, replenish lost electrolytes, and boost muscle repair.

This post-workout juice recipe combines the perfect blend of fruits and vegetables to give you a burst of energy and aid in your recovery process. It’s quick to prepare and packed with essential vitamins and minerals that support your body’s natural healing mechanisms. So grab your blender, and let’s get juicing! You’ll be surprised at how delicious taking care of your body can taste.


To create your revitalizing post-workout juice, gather the following fresh, nutrient-packed ingredients. These components are chosen to help you refuel effectively and deliciously after your exercise session.

Juice Base Ingredients

  • 1 medium beet: Peeled and quartered
  • 2 large carrots: Scrubbed and ends trimmed
  • 1 medium cucumber: Peeled if not organic
  • 2 stalks of celery
  • 1 apple: Cored and sliced
  • 1-inch piece of ginger: Peeled
  • Juice of 1 lemon
  • 1 teaspoon chia seeds: For omega-3s and fiber
  • 1 tablespoon protein powder: Either whey or a plant-based alternative for muscle repair
  • 1/2 teaspoon turmeric powder: For anti-inflammatory properties
  • A pinch of black pepper: To enhance turmeric absorption

Equipment Needed

For making this nutritious post-workroom juice, you’ll need several pieces of equipment to ensure the process is smooth and effective. Here’s what you should have ready in your kitchen:

  • Juicer: A good-quality juicer is essential to extract juice efficiently from hard vegetables and fruits like beets and apples. If you’re looking to capture every bit of nutrition, consider a masticating juicer, as it preserves more nutrients compared to centrifugal models.
  • Sharp Knife: You’ll need a sharp knife to chop your fruits and vegetables into sizes that are manageable for your juicer.
  • Cutting Board: A sturdy cutting board provides a safe and clean surface for you to prepare your ingredients.
  • Measuring Cups and Spoons: To ensure the accuracy of the ingredient amounts, especially for measuring small quantities like ginger, turmeric powder, and black pepper.
  • Peeler: A peeler will come in handy for skinning beets and carrots efficiently, unless you prefer to juice them unpeeled.
  • Citrus Juicer (Optional): If you prefer to manually juice your lemon, a citrus juicer is useful. It can also help you get every last drop of juice.
  • Large Bowl or Pitcher: Needed to collect the juice from the juicer before you stir in the chia seeds and protein powder.
  • Spatula or Spoon: This will help you mix in the protein powder and chia seeds thoroughly, ensuring they’re well integrated into the juice.
  • Fine Mesh Strainer (Optional): If you prefer a smoother juice, you can strain the mixture to remove any extra pulp or seeds.
  • Glass or Mason Jar: For serving or storing your refreshing post-workout juice. Glass is preferred as it doesn’t retain flavors and is easy to clean.

By having these tools at your disposal, you ensure a seamless and efficient juicing experience, allowing you to quickly whip up your rejuvenating post-workout drink.

Preparation Steps

This section guides you through the process of prepping your post-workshout juice, ensuring you maintain the nutritional integrity of the ingredients for optimal recovery benefits.

Washing and Chopping

  1. Begin by thoroughly washing all your fruits and vegetables under cold running water to remove any dirt, pesticides, or impurities. It’s particularly crucial for items like celery and cucumber, which often harbor dirt in their crevices.
  2. Peel the beets, carrots, ginger, and apple. Although peeling is optional for organically grown produce, it can be preferred to reduce bitterness and achieve a smoother juice texture.
  3. Chop all washed and peeled ingredients into sizes small enough to easily fit through the chute of your juicer. For the beet and carrots, aim for about half-inch pieces to ensure they are processed effortlessly.
  4. Slice the lemon in half and, using the citrus juicer, squeeze the juice into a separate bowl. You’ll add this fresh lemon juice directly into the juicer during the blending process to enhance flavors and nutrient absorption.
  1. Gather all necessary equipment as outlined: juicer, sharp knife, cutting board, peeler, measuring cups and spoons, citrus juicer, and a spatula or spoon.
  2. Assemble your juicer according to the manufacturer’s instructions, ensuring all parts are secure to prevent any mishaps during juicing.
  3. Place your fine mesh strainer over the bowl or pitcher to catch any residual pulp or seeds, guaranteeing a smooth juice consistency.
  4. Have your glass or mason jar ready nearby to pour the juice into immediately after processing to preserve its freshness and nutrient content.


Follow these step-by-step instructions to create your nutrient-packed post-workout juice. Ensure you have all your ingredients and equipment ready.

Juicing the Ingredients

  1. Start by thoroughly washing all the fruits and vegetables under cold running water. This removes any surface dirt and pesticides.
  2. Peel the beets, carrots, and ginger using a sharp peeler. Keep the peels thin to retain most of the nutrients located just under the skin.
  3. Cut the washed and peeled ingredients, along with the cucumber, celery, and apple, into sizes that will comfortably fit into your juicer’s feed chute.
  4. Turn on your juicer and begin feeding the chopped ingredients into the machine, starting with the harder items like beets and carrots, followed by the softer items like cucumber and celery. This sequence helps in maximizing the juice yield.
  5. Ensure all the produce has passed through the juicer. Use a spatula to press any remaining bits if necessary to extract maximum juice.
  1. Pour the freshly extracted juice into a large pitcher or bowl.
  2. Add freshly squeezed lemon juice to the mix. This not only enhances the flavor but also helps in preserving the color and extending the shelf life of the juice.
  3. Stir in the turmeric powder and freshly ground black pepper. These spices are not just for flavor; they increase the anti-inflammatory properties of your juice.
  4. Sprinkle in the chia seeds and add the scoop of protein powder. Mix thoroughly using a spoon or a whisk until the protein powder is completely dissolved and the chia seeds are evenly distributed.
  5. Taste your juice and adjust any flavors according to your preference. If you find the taste too bold, you can dilute it with a little water.
  6. Serve the juice immediately in a glass or mason jar, or chill it in the refrigerator if you prefer it cold. Enjoy the refreshing taste and the burst of energy from your homemade post-workout juice!

Serving Suggestions

Enjoy your post-workdrop juice fresh and chilled to maximize the refreshing and restorative benefits after your workout.

Best Practices for Serving

Serve your post-workout juice immediately to ensure you receive the maximum nutritional benefits. The freshness is crucial as it preserves the enzymes and vitamins that are essential for recovery. For a cooler beverage, you can chill the individual ingredients in the refrigerator before juicing. Alternatively, add a few ice cubes to the glass just before drinking to cool the juice without diluting its powerful flavors and nutrients.

Storage Tips

If you must store the juice, pour it into a glass or mason jar and seal it tightly with a lid to minimize oxidation. Store the juice in the refrigerator and consume it within 24 hours. After this period, the juice may lose some nutritional potency. For longer storage, freezing the juice in an airtight container can be an option; thaw it overnight in the refrigerator before consumption. Always stir the juice well after storage as natural separation might occur.


Now that you’ve got the perfect post-workout juice recipe at your fingertips you’re all set to boost your recovery process. Remember to prepare your juice fresh to take full advantage of its nutritional benefits. Enjoy it chilled right after your workout to not only refresh yourself but also to help your muscles repair and your body to rejuvenate. With this powerful blend of ingredients you’re not just investing in a quick post-exercise drink but in your overall health and fitness journey. Cheers to a healthier you!

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