Since I train hard in the weight room, I can’t do a traditional juice fast. I always have to “juice” my juices with added nutrition.
Guys will get into veritable “protein wars.” Which protein is better? Which is most bioavailable?
Just use a protein that you can afford. When in college and graduate school, I bought whey concentrate. As life was a bit kinder to my wallet I began using fancy brands of whey and casein.
Now that I’m older I realize it doesn’t matter all that much. Just get your protein in.
I go for 150-200 grams a day, but I bust my ass in the gym. If you’re not lifting hard, that’s protein overboard.
Sometimes I don’t feel like juicing kale, collards, or other leafy greens. When I just juice a carrot, apple, and ginger, then I add some chlorella.
Chlorella is a sea algae that is loaded with chlorophyll. Chlorella binds with toxins in your bloodstream and helps you pass them through your digestive tract.
I toss in a teaspoon of chlorella into my sweeter juices. I also use a teaspoon of chlorella in my blueberry smoothies.
I’ll also occasionally toss in a tablespoon of coconut oil.
Adding fats to your juice can help you absorb the nutrients:
Scientists at Iowa State University figured this out a while ago. They recruited graduate students to eat bowls of salad greens with tomatoes and various types of salad dressings — from fat-free to regular Italian. “Basically once a month for several months we’d show up first thing in the morning,” recalls participant Gregory Brown, now a professor of exercise science at the University of Nebraska. Researchers put IV lines into the participants’ veins and drew blood samples before and after they’d eaten the salads in order to get precise measurements of the absorption of nutrients.
“The salads all tasted the same to me,” says Brown. But when researchers went back and analyzed the blood samples they realized that people who had eaten fat-free or low-fat dressings didn’t absorb the beneficial carotenoids from the salad. Only when they had eaten the oil-based dressing did they get the nutrients.
Carotenoids are the pigments responsible for red-, yellow- and orange-colored fruits and vegetables. And carotenoids are also found in dark green vegetables such as spinach. The compounds convert to Vitamin A in the body, and studies have found that carotenoids have anti-oxidant activity which may help protect cells from damage caused by free radicals. Human studies have linked high consumption of fruits and vegetables to reduced risk of cancer.
I don’t add fat to every juice. But between smoothies and juices, I go through a lot of coconut oil. Thus I buy it in “industrial” sizes.
There’s no need to add protein powder, chlorella, or coconut oil to your juices. But if you’re active and drinking a lot of juice, you may want to add a little extra to your juices.
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