Which juice is good for muscle growth?

November 28, 2025 •

4 min read

Research suggests that consuming certain juices, like tart cherry, can significantly reduce post-exercise muscle soreness and accelerate recovery. For fitness enthusiasts seeking a natural edge, understanding which juice is good for muscle growth involves examining how specific nutrients aid the vital processes of muscle repair and performance enhancement after intense physical activity.

Quick Summary

Specific fruit and vegetable juices offer key micronutrients that assist muscle repair and boost athletic performance. Options like pomegranate, beetroot, and watermelon juice contain compounds that reduce inflammation, enhance blood flow, and speed up recovery after intense exercise.

Key Points

Tart Cherry Juice: Rich in anthocyanins, it helps reduce inflammation and soreness (DOMS) post-workout, accelerating muscle recovery.
Beetroot Juice: Contains high levels of nitrates that increase nitric oxide, improving blood flow and oxygen efficiency for better workout endurance.
Pomegranate Juice: Packed with antioxidants (polyphenols) that combat oxidative stress and inflammation, aiding in faster muscle repair.
Watermelon Juice: A source of L-citrulline, which boosts blood flow and helps reduce muscle soreness after exercise.
Juice vs. Protein Shake: Juice primarily aids recovery with carbs and micronutrients, while protein shakes deliver the protein essential for muscle synthesis.
Timing Matters: Drink beetroot juice pre-workout for performance, and tart cherry or pomegranate juice post-workout for recovery benefits.
Overall Diet is Key: Juice supports, but does not replace, a balanced diet with adequate protein, which is necessary for muscle growth.

How Juice Supports Muscle Growth

While juice is not a direct source of protein for muscle synthesis, it plays a vital supporting role in the overall muscle growth process. Intense exercise causes microscopic damage to muscle fibers, which triggers an inflammatory response and oxidative stress. Nutrient-rich juices can help mitigate these effects, allowing the body to recover more efficiently. The carbohydrates in juice also help replenish glycogen stores, providing the energy needed for both workouts and recovery.

The Role of Micronutrients in Muscle Repair

Antioxidants and Anti-inflammatories: Plant-based compounds like polyphenols and anthocyanins found in certain fruits and vegetables act as potent antioxidants and anti-inflammatories. They combat oxidative stress and the inflammation that causes Delayed Onset Muscle Soreness (DOMS), speeding up recovery.
Nitrates for Blood Flow: Naturally occurring nitrates, especially in vegetables like beets, are converted by the body into nitric oxide. This improves blood flow, delivering more oxygen and nutrients to muscles during and after exercise.
Amino Acids for Recovery: Some juices contain amino acids, like L-citrulline in watermelon, that enhance blood flow and nutrient delivery, aiding in muscle function and recovery.

Top Juices for Your Muscle-Building Goals

Tart Cherry Juice

Known for its high concentration of anti-inflammatory anthocyanins, tart cherry juice, particularly from Montmorency cherries, is a powerhouse for post-workout recovery. Studies show it can reduce muscle soreness and improve strength recovery after strenuous exercise, making it a popular choice among athletes.

Pomegranate Juice

This vibrant juice is rich in potent antioxidants called polyphenols, which help combat oxidative stress and inflammation. By reducing exercise-induced muscle damage, pomegranate juice can help speed up recovery and get you back to training sooner. For optimal benefits, some studies suggest drinking about 250ml daily for at least a week.

Beetroot Juice

Beetroot juice is a favorite for pre-workout energy and endurance. Its high nitrate content helps increase nitric oxide levels in the body, improving oxygen delivery to your muscles and enhancing overall exercise performance. This increased efficiency can support more intense workouts, which is crucial for muscle growth.

Watermelon Juice

This hydrating juice contains the amino acid L-citrulline, which the body converts into L-arginine. L-arginine helps produce nitric oxide, promoting blood flow and reducing muscle soreness. A single dose of L-citrulline-enriched watermelon juice has been shown to diminish muscle soreness perception and enhance the aerobic pathway during recovery.

Juice vs. Protein Shakes: Understanding the Difference

Juice and protein shakes serve fundamentally different, but complementary, purposes in a muscle-building diet. It is crucial to understand these roles to maximize your results.

Comparison Table: Juice vs. Protein Shake


Feature	Juice (e.g., Cherry, Beetroot)	Protein Shake (e.g., Whey)
Primary Function	Supports recovery, reduces inflammation, and provides energy for workouts.	Supplies complete amino acids for direct muscle protein synthesis.
Macronutrients	Primarily carbohydrates and natural sugars.	High protein, typically low fat and carbs.
Micronutrients	Rich in vitamins, minerals, and antioxidants.	Often fortified, but primarily focused on protein delivery.
Best Timing	Pre-workout for energy (beetroot) or post-workout for recovery (cherry, pomegranate).	Post-workout to initiate muscle repair or throughout the day to meet protein goals.
Recovery Focus	Reduces inflammation and soreness, replenishes glycogen.	Provides building blocks for repairing and rebuilding muscle tissue.

How to Incorporate Juice into Your Diet

For best results, consume 100% fruit or vegetable juice without added sugars. The timing of your juice intake can maximize its specific benefits.

For Endurance & Performance: Drink beetroot juice 1-2 hours before a workout to capitalize on the nitrate-boosting effects.
For Recovery & Soreness: Enjoy tart cherry or pomegranate juice post-workout to kickstart the anti-inflammatory and antioxidant processes. A combination of juice and a protein shake can be highly effective.
For General Health & Hydration: Integrating watermelon or other hydrating juices throughout the day can support overall health and keep electrolytes balanced, especially after exercise.

Remember, whole fruits and vegetables still offer more fiber and a slower sugar release than juice. For muscle growth, juice should complement a balanced diet rich in protein, not replace whole food sources. As with any supplement, it's wise to consider your overall nutritional goals and consult with a healthcare professional or dietitian.

Conclusion: Making the Right Choice for Your Muscles

While juice alone will not build muscle, specific types can significantly enhance the recovery and performance aspects of your fitness regimen. The best choice depends on your specific goal. For reducing soreness, opt for tart cherry or pomegranate juice, which are loaded with anti-inflammatory compounds. If your aim is to boost endurance, beetroot juice's nitrate content is ideal for improving blood flow. Watermelon juice, with its L-citrulline, is an excellent choice for reducing soreness and enhancing recovery. Ultimately, integrating these juices into a balanced diet alongside sufficient protein intake is the most effective strategy for supporting muscle growth and optimizing your athletic potential.

Note: Juices should always be 100% pure and not contain added sugars. A balanced diet and consistent strength training are the cornerstones of muscle growth.

What to consider when choosing juice for muscle growth

Type of Nutrient: Are you looking for anti-inflammatory antioxidants (cherry, pomegranate), performance-enhancing nitrates (beetroot), or blood-flow-boosting amino acids (watermelon)?
Timing: Will you drink it before a workout for energy or after for recovery? The timing influences the type of juice that will be most beneficial.
Sugar Content: Natural fruit sugars provide energy, but excessive intake from processed juices with added sugars should be avoided. Always check the label for 100% juice.
Complementary Role: Understand that juice supports recovery but does not replace the protein needed for muscle synthesis. Use it as an adjunct to your protein intake, not a substitute.
Overall Diet: Juice is a small part of a larger nutritional picture. A balanced diet rich in protein, carbs, healthy fats, vitamins, and minerals is essential for sustainable muscle growth.

For more information on recovery foods and drinks, see the article from Healthline 6 Best Foods and Drinks For Muscle Recovery.

Frequently Asked Questions

No, juice is not a substitute for a protein shake. Protein is the building block for muscle, while juice primarily provides carbohydrates and micronutrients that aid in recovery and performance.

For endurance and performance, drink beetroot juice about 1-2 hours before your workout. For muscle recovery and reducing soreness, consume tart cherry or pomegranate juice after your workout.

Store-bought 100% juice can be effective, but always check the label to ensure it contains no added sugars. Concentrate or capsules made from Montmorency cherries, for example, have also shown benefits in studies.

Natural sugars in 100% fruit juice, when consumed in moderation and at the right time (like post-workout), can be beneficial for replenishing muscle glycogen. However, juices with added sugars should be avoided.

Beetroot juice is rich in nitrates. These nitrates increase nitric oxide levels in your body, which widens blood vessels. This improved blood flow delivers more oxygen to your muscles, boosting endurance and potentially allowing for more reps during your workout.

Yes, research indicates that watermelon juice, particularly when enriched with L-citrulline, can reduce muscle soreness and enhance recovery. L-citrulline improves blood flow, helping muscles recover more efficiently.

Whole fruits are generally healthier due to their higher fiber content, which helps regulate blood sugar. However, during the post-workout recovery window, the rapid absorption of nutrients from juice can be beneficial for quickly replenishing glycogen stores.