I know what you’re thinking—the title probably made you expect a post about steroids. Sorry to disappoint! This one’s about fruit juice, specifically cranberry juice and tart cherry juice taken after your workout.
Let’s rewind to the mid-’90s when creatine first hit the market. Remember EAS Phosphagen? Back then, the recommendation was to take creatine with a high-glycemic drink to help shuttle it into muscle cells. (Although we later learned that sodium was the real driver.) The go-to drink of choice? Grape juice.
Today, grape juice is still commonly used—but cranberry juice is a better option. Not only does it have a higher glycemic rating, it also brings some unique health benefits. Everyone knows cranberry juice supports urinary tract health, but it’s also an excellent source of iodine, which can help fire up your thyroid.
In Mass Explosion, I explain why creatine should be cycled for best results. During a creatine phase, take it post-workout with cranberry juice (don’t forget to add salt!). And during off cycles, switch to tart cherry juice, which has been shown to reduce delayed onset muscle soreness (DOMS).
Take-Home Message
If your goal is to gain size, here’s a smart way to periodize your juice intake:
- Morning: Orange juice
- Pre-workout: Beetroot juice
- Intra-workout: Coconut water
- Post-workout: Cycle between cranberry juice (with creatine and salt) and tart cherry juice (on creatine off days)
Juicing your recovery protocol just got a lot smarter.
