Freshly squeezed orange juice is a delicious drink that can be part of a balanced diet. Plus, with Citring One, you have it ready in a minute and effortlessly. Although it is recommended to prioritize whole fruit, there are specific times when orange juice can be a good alternative. Whether you are looking for energy before a training session, or you like to include it in your breakfast, in this blog you will learn the best time to take it and how to combine it so that you can get the most out of it.

Before or after exercise: energy and recovery

If you are an active person and you like to exercise, orange juice can be your great ally before and after training. Before exercising, the body needs quick energy to provide it to the muscular system. Orange juice provides simple carbohydrates in the form of fructose, a sugar present in fruit, which are absorbed quickly, providing immediate energy. 

While you exercise, the body directs most of the blood flow to the working muscles, reducing circulation to the digestive system. At this time, foods that are more complex to digest can cause heaviness and cause discomfort, which translates into a decrease in sports performance. On the other hand, orange juice, being a liquid and easy to digest, is processed quickly with little work for the digestive system.

Another interesting time to include it is right after exercise, since muscle glycogen stores will have been depleted. Drinking a freshly squeezed juice, apart from providing you with an extra dose of vitamin C, will help you recover those energy reserves quickly, thanks to the simple carbohydrates it contains. To promote muscle recovery, it would be interesting to combine it with some source of protein. 

At breakfast, to start the day with energy

If you are one of those who cannot conceive mornings without freshly squeezed orange juice, take note of these tips to make a healthy and complete breakfast. Although orange juice provides important nutrients such as vitamin C, we must not forget that it also provides sugars.

We have already seen before that orange juice is digested very quickly, providing a peak of energy. In the case of exercise, this energy is managed by the body to perform better or recover. However, if we are not exercising and we simply want to enjoy a juice with our breakfast, the ideal is to combine this orange juice with other foods rich in fiber, protein and healthy fats. In this way, we will help slow down that blood sugar spike. Here's an idea: freshly squeezed orange juice with avocado toast, ham and egg.

Conclusion

Drinking juice before or after exercising can provide you with the energy you need and help your muscles replenish their glycogen stores. It can also be part of your breakfasts in a balanced way, as long as you combine it with other foods rich in fiber, proteins and healthy fats.