The most important points in brief
- Juice cleanses can be performed during light physical activity, provided the intensity is adjusted.
- Cold-pressed organic juices provide important vitamins, minerals and antioxidants that promote regeneration.
- The duration of the treatment (3–7 days) and the fitness level determine how much exercise can be tolerated.
- After the detox, a slow return to solid, high-fiber foods helps to prolong the detox effect.
Juice cleanse and exercise – do they even go together?
Why many people feel tired during a spa treatment
During a juice cleanse, calorie intake is significantly reduced, which can lead to a temporary energy deficit. Especially in the first few days, the body may react to the change with fatigue or weakness, as it needs to adjust to the liquid diet. Studies show that during this phase, the body derives less readily available energy from carbohydrates, which can affect physical performance.
How juices provide energy without being burdensome
Cold-pressed organic juices contain a high concentration of micronutrients such as vitamins, minerals, and antioxidants. These nutrients are quickly absorbed by the body and support metabolism without putting undue strain on the digestive tract. Beetroot juice, in particular, is used by athletes to enhance performance because it promotes blood circulation.
Training during a juice cleanse: Dos & Don'ts
Light exercise instead of an intense workout
Experts recommend avoiding intense workouts during a juice cleanse. Instead, light activities like yoga, walks, or stretching exercises are suitable for stabilizing circulation and stimulating fat burning. It's important to pay attention to your body's signals and reduce the intensity if you feel tired.
What your body really needs during the treatment
During a juice cleanse, the body primarily needs sufficient fluids to support metabolism and kidney function. In addition to juices, at least 2-3 liters of water or unsweetened tea should be consumed. Electrolytes such as magnesium and sodium help maintain fluid balance.
What role do nutrients play in regeneration?
Important vitamins and minerals for athletes
For athletes, vitamins such as C, E, and B complex, as well as minerals like magnesium, potassium, and zinc, are particularly essential. These support muscle regeneration, reduce oxidative stress, and promote energy production. Cold-pressed juices provide these nutrients in a natural, bioavailable form.
How cold-pressed organic juices help with regeneration
The gentle cold-pressing process preserves up to five times more vitamins, enzymes, and phytochemicals than pasteurized or sterilized juices. These ingredients promote cell regeneration and strengthen the immune system, which is especially important after physical exertion.
When exercise is beneficial during a juice cleanse – and when it isn't
Distinction between 3-day and 5-day treatment
During a 3-day juice cleanse, the body remains relatively efficient because energy reserves are not completely depleted. During a 5-day juice cleanse, physical activity should be further reduced, as the body increasingly relies on fat reserves and muscle strength may decline.
Signs that you should adjust your training
Signs such as dizziness, extreme fatigue, or muscle tremors indicate that the body needs a break or less intense exercise. In such cases, it is advisable to interrupt training and focus on recovery.
Juice cleanse diet for active people
How to get back into your training after the treatment
After a juice cleanse, the return to solid food should be gradual. Fiber-rich foods such as vegetables, whole grains, and legumes support digestion and prolong the detox effect. Protein-rich meals help rebuild muscle.
Which meals prolong the detox effect
Light, plant-based meals with plenty of vegetables, nuts, and seeds provide essential nutrients and promote detoxification. Avoid highly processed foods and sugar to ensure the positive effects of the cleanse.
I·DO juice cleanses for active days
Which juice cleanse suits your fitness level?
I·DO offers specialized juice cleanses tailored to different needs. For active people, cleanses with a high proportion of green juices and ginger shots are particularly suitable, as they stimulate metabolism and promote regeneration.
Why I·DO's organic juice cleanses are particularly nutrient-rich
I·DO's organic juice cleanses are produced using cold pressing, which preserves all vitamins, minerals, and enzymes. The juices are free of additives and provide optimal nutrient supply during the cleanse.
Conclusion: Balancing juice cleanse and exercise
A juice cleanse and exercise can be effectively combined if the intensity of the workout is adjusted and attention is paid to the body's signals. Cold-pressed organic juices support nutrient supply and regeneration, while light exercise boosts metabolism. It's important to gradually return to solid food after the cleanse and prolong the positive effects through a healthy diet.
Sources & further information
- German Nutrition Society (DGE) – Recommendations on juice cleanses and nutrient supply
- Federal Centre for Nutrition – Guidelines for healthy nutrition and detox
- Study on cold-pressed juices and nutrient content
- I·DO Organic Juice Cleanses – Product Information and Cleanse Offers
