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Detox juices for weight loss combined with cardio

Detox and cardio – why the perfect combination?

Tips for effectively combining cardio and detox

Frequently Asked Questions

Discover our detox juice cures

Want to get your sports goals off to a flying start? A detox juice cleanse can be the perfect way to reset your body and prepare you for a healthy and active lifestyle! Whether you are just starting out in sports or want to improve your performance, detox juice cures will help you get started with fresh energy and focus.

What is a detox cleanse as a kickstart?

A detox juice cleanse is a program in which you temporarily drink only nutritious juices. These juices are packed with nutrients such as vitamins, minerals and antioxidants that help your body perform optimally. Especially for athletes, detox juice cures can provide additional benefits such as better hydration during a hard workout or faster absorption of nutrients.

Detox juice cures are becoming increasingly popular among athletes. They are designed to reset your body and make you physically and mentally stronger. With the right ingredients, you can prepare for a competition or recover faster after an intense workout.

Why detox for your sports goals?

Roadmap: start your sports goals with a detox cleanse

Want to use a detox juice cleanse as a kickstart to your athletic goals? Follow this simple step-by-step plan:

1. Set your goals: Determine what you want to achieve, such as weight loss, increased strength or better fitness.
2. Choose the right detox cure: At Sapje you can choose from different detox cleanses, of 3 , 5 or 7 days, depending on your goals.
3. Prepare: Avoid heavy meals and caffeine a few days before you start to allow your body to gradually get used to the cleanse.
4. Start exercising: Now you can gradually start intensive workouts, with your body optimally prepared!

Best detox juices for sports performance

Want to know which ingredients are optimal for athletes? These are some ingredients that support your performance:

• Beets: For improved oxygen uptake and endurance.
• Spinach: Rich in iron to combat fatigue.
• Ginger: Anti-inflammatory and promotes muscle recovery.
• Apples and lemons: For natural sugars and antioxidants.
• Turmeric: Known for joint support and anti-inflammatory effects.
• Cashews and avocado: Not the first ingredients you think of when you think of juices, but at juice we use them in the protein smoothie. The healthy fats and protein in it support your body in recovery after a workout.

These juices and smoothies contain ingredients that support your body in various exercise goals:

Protein Smoothie

• Supports recovery after workouts by providing 20 grams of protein per smoothie.
  

Energy

Contains red beet juice to reduce fatigue and support stamina.

• Gives you more energy thanks to vitamins B6 and C.
  

Recharge

• Supports your energy metabolism through manganese and iodine.

Frequently Asked Questions

How long should a detox cleanse take to be effective?

It depends on your goals. At Sapje, you can choose detox cleanses of 3, 5 or 7 days. Even a short cleanse can make a big difference.

What do you eat or drink in addition to the detox juices?

We recommend taking water, herbal tea and possibly light, healthy snacks such as raw vegetables to supplement.

Is detox safe if I exercise intensively?

Yes, but it is important to adjust your activities during the cleanse. Choose light exercise and build up more intense workouts again after the cleanse.

Discover our detox juice cures

Are you ready to kickstart your sports goals? Check out our detox cleanse page and choose which one fits your goals!

Vegetables high in iron: deliciously healthy!

An average adult needs about 15 to 11 milligrams of iron daily. Iron is important for the formation of hemoglobin, a component of red blood cells that in turn transports oxygen through our bodies. Iron also provides more energy, a healthy tan in your skin and better condition. It also prevents restless legs and poor concentration. Reason enough to eat a lot of iron. We would like to tell you which vegetables contain a lot of iron.

What does iron contain?

But first we will take a step back. Namely, it is good to know that iron occurs in two forms. We know it as heme iron and as non-heme iron. Heme iron is only found in animal products, such as meat, fish and poultry. This type is somewhat better absorbed by our bodies. Non-heme iron, on the other hand, is found in plant foods, such as vegetables, and meat substitutes. We get about 90 percent of our iron from such plant-based ingredients.

Iron-containing vegetables

To give you an idea: in a 100-gram piece of beef steak, there are about 2.7 milligrams of iron. In a salty herring, it’s 1.4 milligrams. And in a piece of chicken breast of the same weight, 0.7 milligrams. So it’s safe to say that each of these is very iron-rich food. But you don’t have to eat meat, fish or chicken to get enough iron. Foods high in iron also include a number of iron-rich vegetables. Examples include spinach (3 mg), kidney beans (2.5 mg) and arugula (2.6).

More vegetables high in iron

Other vegetables high in iron are asparagus (1 mg), kale (1 mg), endive (0.8 mg), beet (0.8 mg), broccoli (0.7) and sweet potatoes (0.6 mg). In addition to kidney beans, white and brown beans are also very iron-containing vegetables. Especially for vegetarians, young children and pregnant or menstruating women, it is important to take care to take in enough iron. For them, all these vegetables high in iron are a nice addition to their daily diet.

Nutrients for better iron absorption

Are you sure your body absorbs enough iron? Then you can increase your absorption by eating fruits and vegetables that contain a lot of vitamin C, which enhances the absorption of non-heme iron. It is also better to drink a glass of water or a cup of green tea with lemon while eating than a cup of coffee or black tea. The polyphenols in the latter two drinks can reduce your iron absorption by up to 60 percent. So rather save those for another time.

Our juices are packed with healthy nutrients like iron. Check out some of our vegetable juices here.

What to eat before exercise?

Eating a heavy meal before exercising is not a good idea. Because that’s too heavy on the stomach. But making high efforts without food is also not an option. In addition to easily digestible meals such as brown rice, whole wheat pasta and brown bread, consider fruit and vegetables before your workout. In this article we will tell you which fruits and vegetables are best to eat before exercise. That way you will have enough energy during your workout and ensure a quick recovery afterwards.

Green vegetables

Green vegetables are rich in nutrients and contribute to good sports performance. In addition to nutrients, this is due to minerals such as calcium, magnesium, iron and the amount of vitamin C, which stimulates iron absorption. Green vegetables that are good to eat before working out or exercising include spinach, kale and broccoli.

Banana

The best fruit you can eat for fitness or other sports is a banana. This is because bananas contain a lot of energy as well as important minerals such as magnesium and potassium. When you decide to eat banana before exercise, it ensures proper fluid balance, blood pressure and muscle metabolism during your workout. This is good for your endurance.

Berries

Another fruit you can eat well before exercise is berries. These are rich in vitamin C, vitamin E, selenium and other bioactive compounds. Vitamin C in particular is a powerful antioxidant and helps with the absorption of iron from plant foods. Iron before exercise, in turn, is important for transporting oxygen in the blood, during exercise.

Sweet potato

Eating sweet potatoes before exercise is a good idea. Not only do they contain vitamin C, which is good for your muscles. But also complex carbohydrates. These provide sustained energy, allowing you to perform for a long time. Also nice: sweet potatoes are bursting with fiber, which ensures good digestion. And healthy intestines contribute to a fit body.

Eating after exercise for muscle building

After exercise, it is important to eat adequate carbohydrates and protein. Carbohydrates replenish your glycogen stores and protein is important to eat after fitness for muscle building. As a rule of thumb, you can have a minimum of 30 grams of protein for your meal. And about 0.5 to 1 gram of carbohydrates per kilogram of body weight.

Within 2 hours of your workout, eat a healthy meal. For example, the best thing you can eat after exercise for muscle building is a dish with chicken breast or lean fish combined with pasta or rice and vegetables. You can also cook with tofu or tempeh. Already eaten dinner? Then eat another bowl of cottage cheese, yogurt, or muesli with fruit and a handful of nuts after exercising. You’ll see that you’ll recover quickly from that.

Conclusion

Whether you are an athlete or not, everyone needs to get the basics right. Ensure a healthy and varied diet by eating as many products as possible from the Nutrition Center’s ‘Schijf van Vijf’. This ensures that you get enough vitamins, minerals and other nutrients such as fiber and calories from which your body can get energy.

Specifically, athletes need more energy (calories), carbohydrates and protein. Because they consume these during exercise, but also to recover quickly. In addition to eating before and after exercise, it is also important to watch your fluid and sodium deficiency. Therefore, drink plenty of water, and supplement with a glass of chocolate milk, sports drink or milk if necessary.

How much protein per day needed on average?

A person’s average protein requirement per day depends on body weight. For every kilogram of body weight, you need 0.83 grams of protein daily. Do you weigh 75 pounds? Then you should eat about 62.26 grams of protein. You can get there pretty easily with a healthy and varied diet. In fact, protein is found in all kinds of foods. We’ll come back to this later, so you can focus on protein-rich foods if you want to.

How many grams of protein per day for an athlete?

If you do strength training or endurance sports, then the answer to the question “how much protein per day” is different than for an average person. This is because the need for protein is greater when you exercise. After intensive exercise, you need extra protein for good muscle recovery. Especially when you want to grow more muscles, it is important to combine training with protein-rich food. Depending on your goals, keep about 1.2 to 2 grams of protein per kilogram of body weight as a guideline.

Is it necessary to consume extra high-protein foods?

In most cases, it is not necessary to consume additional high-protein foods to meet your protein needs per day. With an average diet, you already get about 95 grams of protein as a man and about 70 grams as a woman. This is more than enough. Would you still like to take in more protein? Then you can achieve that by adding certain foods particularly rich in protein to your diet. But beware: if you eat more protein than you need, it will be stored as fat or used as energy. That’s something you want to avoid.

What are examples of high-protein foods?

Examples of protein-rich foods include meat, fish, poultry, eggs, cheese and other dairy products. But there are also numerous plant-based sources of protein. These include yogurt or soy products such as tofu and tempeh. Or legumes such as beans, lentils and chickpeas. Grains, nuts and seeds are also high in protein. As you can see, it’s easy to eat enough protein as both a carnivore and vegetarian.

Vegetables high in protein

Besides legumes, there are a lot of other types of vegetables that are high in protein. Take beans, for example. There is as much protein in 100 grams of beans as in one egg. That’s about 6 grams. Asparagus – at one gram each – also contains an awful lot of protein. As do kale (4.3 grams of protein per 100 grams), Brussels sprouts (3.8 grams) and broccoli (3.3). But mushrooms (2.7 grams), spinach (2.5 grams) and cauliflower (2 grams) are also relatively rich in protein.

Why is it important to eat enough protein?
Proteins are important nutrients. They are macronutrients that provide our bodies with energy. Proteins help build and repair our muscles. But they also protect and improve a host of other types of tissue in our bodies. Furthermore, protein is good for digestion, metabolism and brain function, among other things. So plenty of reasons to want to meet your daily protein needs.

You’ve probably heard about it: slowjuice, the way to make juices that are rich in nutrients. With a slow juicer, you can prepare delicious juices at home, preserving vitamins and minerals. But what makes slowjuice different from juices from a blender or juicer? We’d love to explain it to you!

Making your own juice: with a blender, juicer or slow juicer

Making slow juices with a slow juicer

Various slowjuice juices

Vitamin K is a fat-soluble vitamin. It comes in two varieties: vitamin K1 found in food and drink, and K2, this substance has the same action as K1 but is not found in food. It is made in the colon by bacteria. Vitamin K serves as a vital factor for blood clotting and has a very important function in bone building, among other things.

Vitamin K in food

Vitamin K is found mainly in green leafy vegetables, but also in small amounts in other vegetables, fruits and dairy products. Examples of products that contain vitamin K:

• broccoli
• spinach
• kale
• cabbage

How much vitamin K per day

The recommended daily allowance for vitamin K is 70 micrograms per day for adults 18 years and older.

Vitamin K deficiency: cause and symptoms

A vitamin K deficiency has several symptoms, for example, people may suffer from the following:

• bruises, including nosebleeds
• a wound will bleed for a long time
• mouth ulcers

Vitamin K in vegetable juices

Many of our vegetable juices contain vitamin K. Want to make sure you get enough vitamin K? Then check out our vegetable juices below.

Vitamin A, also known as retinol, is an essential vitamin that helps maintain healthy skin in the body and supports the normal function of your eyes. Vitamin A also supports your immune system and helps maintain good iron levels in your blood.

What is Vitamin A in?

Vitamin A is found in products of the plant-based diet such as fruits and vegetables but also in animal products.

For example, within the plant-based diet, vitamin A is found in:

• Spinach
• Carrots
• Endive
• Kale

Yet the highest concentrations of vitamin A are found in animal products such as:

• Liver
• Oily fish
• Egg yolk
• Dairy products

What is Vitamin A good for?

Vitamin A is good for the following things, among others:

• Maintaining healthy skin
• Eyesight and the immune system
• The iron economy

Vitamin A also contributes to normal immune system function

Check out our vegetable juices with vitamin A

At Sapje, we believe in the power of healthy smoothies. Smoothies are not only delicious, but also a great way to start your day or as a healthy snack in between. Discover our favorite recipes below:

Enjoy your smoothie adventure!

Whether you’re looking for a quick boost in the morning or want a healthy snack, these healthy smoothies recipes are sure to inspire you. Try them out and find out which one will become your favorite for more energy and a healthier lifestyle!

Looking for inspiration for quick healthy recipes? We have the perfect solution for you! Here are our 15 favorite quick recipes that you can whip up on the table within 20 minutes, without compromising on taste or nutritional value.

Finding and preparing quick healthy recipes does not have to be complicated. Just discovering a variety of quick healthy recipes can be an excellent first step! With a wide range of options, from refreshing salads to savory wraps and flavorful pasta dishes, you can have a nutritious meal on the table within 20 minutes. These dishes are not only quick to prepare, but also offer a healthy and tasty choice for busy evenings. So for quick healthy recipes check out Sapje!