Best Juice for Muscle Recovery

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Regular exercise is key to a healthy mind, body, and spirit. One way to help the body rebound is to drink the best juice for muscle recovery. This recipe employs the healing power of both beets and cucumbers, working together to reduce post-workout soreness and fatigue.

What’s In This Article?

The best juice for muscle recovery bring the healing power of beets and cucumbers, working together to reduce post-workout soreness and fatigue.

Why Do Muscles Fatigue?

Muscle fatigue is the reduction in the force generated by muscles from use or due to medical issues. Generally speaking, muscles can fatigue for a variety of reasons, but the most common (and the one we’re addressing here) is the build-up of lactic acid in muscle tissue (1).

Why do muscles fatigue? The most common reason is the build up of lactic acid in muscle tissues after anaerobic exercise.

During certain types of exercise, like interval training and weight lifting, our muscles go into anaerobic respiration. This differs from aerobic exercise in that it increases the amount of lactic acid in the muscles, causing fatigue (2).

How to Recover Sore Muscles Faster

There are several things you can do to help your muscles recover more quickly after a strenuous workout (3, 4):

How to recover sore muscles faster? Try foam rolling, massage, rest, and eating foods known to help, like beets, tart cherries, and watermelon.
  • Massage Your Muscles – massage using a foam roller, massage gun, or your hands can help move the fatigue-causing lactic acid out of your muscles more quickly.
  • Ice for Inflammation – cold therapy with ice packs or plunge tanks helps tackle post-exercise inflammation.
  • Rest Up – nothing beats rest when it comes to healing our bodies, whether from exercise or illness.
  • Make Food Your Friend – different foods like watermelon, tart cherries, and beets aid in post-workout muscle recovery.

Why Beets for Muscle Recovery?

Beets are known to speed up muscle recovery (5). Beet juice is a good source of potassium. This mineral acts as an electrolyte, helping muscles and nerves function properly (6). Low potassium levels are a known cause of muscle cramping, weakness, and fatigue.

Potassium also increases blood flow to muscles, aiding in the movement of metabolic byproducts (like lactic acid) and allowing muscle tissues to recover more quickly (7).

Why beet for muscle recovery? Several studies have shown how beets can help muscles recover.

Beets may improve exercise stamina by increasing levels of nitrates in blood plasma, which reduces the amount of oxygen needed in the muscles during training (8). Also beneficial is beet’s potential ability to reduce delayed onset muscle soreness (DOMS) and speed muscle recovery (9).

Cucumbers also get into the muscle recovery act thanks to their wonderfully hydrating properties and vitamins and minerals like vitamin C (also in that lemon!) and magnesium, which helps with muscle recovery (10, 11).

Best Juicer for Daily Use

The Nama J2 Juicer is taking the juicing world by storm! It's the best juicer for daily use.

I made the Red Rogue on the Nama J2! I’ve found it to be the best juicer for daily use, and I love it!

    • Super Fast Operation
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    • Some Pulp Left in the Juice
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  • Super Fast Operation
  • Large Load-and-Go Produce Hopper
  • Minimal Chopping
  • Great Nutrient Extraction
  • Very Easy to Use
  • Quick Cleanup
  • 15-Year Warranty
  • Some Pulp Left in the Juice
  • Sorbet Attachment Sold Separately

Why do I use this juicer the most of the many, many juicers I own? Because it’s so damn easy to use! All you have to do is drop chunks of produce into the top hopper, close the lid, and let it rip! If it fits you can juice it without the need to chop everything up into tiny bits.

You also don’t lose on yield or nutrient extraction, as this is still a true cold-press machine – an important criterion for any serious juicer. This model is designed for the person looking to get a lot of great juice fast and easily without giving up an ounce of quality.

Here’s the Recipe!

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beets make the best juice for muscle recovery

Red Rogue

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  • Author: JuiceFeaster
  • Total Time: 10 minutes
  • Yield: 32 fl oz 1x


  • 2 Beets
  • 4 Cucumbers
  • 1 Lemon


  1. Scrub the beets.
  2. Peel the cucumbers if waxed.
  3. Peel (optional) the lemon.
  4. Run all ingredients through your juicer and enjoy!!!


Many nutrients are found in the peels of most produce, so I typically avoid peeling them whenever possible. With items like cucumbers, if they’re heavily waxed, I will peel them.

For produce with strong-tasting skins, like citrus, I will peel them if there is a lot or leave the skin on if it’s only a piece or two. Experiment with what tastes best to you, and Stay Juicy! 

  • Prep Time: 10 min
  • Category: Juicing for Health

More Juice for Muscle Recovery

Add to your post-workout routine with more delicious juice for muscle recovery!

Post a comment below if you try this recipe. We’d LOVE to hear from you!

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About the Author

Brett leads the Juicer Test Kitchen. Utilizing his 25 years in the juice production and formulation industry, he brings you expert information on the wide world of juicing. From hands-on juicer reviews, tasty juice recipes, and real-world insights, he helps you get the most out of your juicing experience.

Brett not only has a career background in the juice world, but he is also a lifelong juicing advocate who has personally transformed and maintained his health using the magical powers of juicing and raw living foods.



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