Juicing is a quick and healthy way to get vitamins and nutrients on the go, but the options at a juice joint are often overwhelming. What ingredients should you add? How should you juice around your workout? And for heaven’s sake what is camu camu? To get to the bottom of the green-drink phenomenon, Oxygen queried Lori Kenyon Farley, a certified nutritional consultant and co-founder and director of product development for Project Juice. Use this chart with ingredient suggestions from Farley to concoct the ideal juice for you according to the time of day and your mood and nutrient needs.
FIRST CHOOSE: TIME OF DAY AND THE BEST BASE
Morning - Nut milk or beet juice for an energy boost. “Beet juice has been shown to increase endurance
by as much as 18 per cent,” Farley says.
Pre-workout - Beet juice, nut milk or coconut water to hydrate you and fuel your workout.
Post-workout - Coconut water to replace electrolytes or Greek yoghurt to kick-start the repair processes.
Afternoon - Unsweetened nut milk or tap water if you’ve already exercised; beet juice, nut milk or coconut water if you have not.
Evening - Water, ice. “In the afternoon or evening, keep calories low and energy high by including several vegetables and replace your base with ice.”
NOW CHOOSE: HOW YOU FEEL AND THE BEST TIME OF DAY
Sluggish - Bananas have B vitamins and potassium for an energy boost, and kale provides L-tyrosine, which elevates mood and stabilises blood sugar.
Upbeat and happy - Cacao will help maintain your high-on-life feeling, and maca is an adaptogen that will decrease stress.
On the verge of a cold - Kiwi and grapefruit have vitamin C to boost your immune system, and ginger and camu camu* help boost immunity and fight viruses.
Grumpy - Oranges and dark, leafy greens contain folate, which affects neurotransmitters to positively impact on mood.
Nervous - Sweet potato has high levels of vitamins A, B and C to calm nerves, and mint calms a jumpy stomach and eliminates stress.
Bloated - Pineapple contains bromelain to reduce inflammation, and cucumber is a natural diuretic to flush excess water.
PMS-y - Fennel has anti-gas properties and helps flush toxins, while peanut butter has magnesium to elevate mood and prevent bloating.
* Camu camu is like the new acai: A rainforest fruit that looks like a pale-orange lemon, full of vitamin C, potassium, valine and other immune-boosting compounds.