How Much Orange Juice Should Bodybuilders Drink?

June 24, 2023 0 Comments

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In this article I will be answering the question “how much orange juice should bodybuilders drink?”. This is a loaded question as it is dependent on a variety of factors.

This article will be an interesting and informative read. I will explore this topic thoroughly and unpack it. Note that there are bodybuilders who don’t drink orange juice at all and others who are big advocates in favour of it.

How Much Orange Juice Should Bodybuilders Drink?

Orange juice is a good source of vitamin C, carbs and potassium. You can incorporate orange juice into your bodybuilding diet to manipulate your carbs slightly. It is recommended to opt for freshly squeezed orange juice.

If you are dieting and reducing carbs then you would need to drink less orange juice or even cut it out of your diet altogether. During an offseason bulking phase, you can drink more orange juice.

When you combine orange juice with protein you can increase protein synthesis and achieve some better outcomes. Old school bodybuilders knew this and took advantage of this fact.

You can improve your heart health and body composition in this way. Just be aware of the sugar content in orange juice and keep an eye on this. You don’t want to consume too much orange juice – this will result in consuming too much sugar.

Excessive carb intake will also hinder fat loss goals. So, how much orange juice you drink when bodybuilding is contingent on your individual goals and needs.

orange juice

Orange Juice For Vitamin C

Orange juice is a good source of vitamin C, 100g of orange juice contains about 30mg of vitamin C.

Vitamin C is very important for bodybuilders as it helps to boost the immune system and improve recovery. Bodybuilders need to be consuming more vitamin C than most people due to their intense workouts.

Regular consumption of orange juice will help to meet your requirements of vitamin C. Of course there are other sources of vitamin C – kiwi fruit for instance contains around 90mg of vitamin C per 100g.

This is higher than orange juice. Orange juice is a good source of carbs and is also rich in potassium. Potassium is very important for regulating muscle contractions. In addition it is important for heart health.

Dependent On Carb Intake 

If you are looking to bulk, you will be increasing your carb intake. Rice is a good way of manipulating carbs in your diet. Previously I have discussed the reasons why bodybuilders eat rice.

Orange juice consumption can also be manipulated when you are looking to increase your carbs. You can consume slightly more orange juice when you want to increase calories. 

This is what quite a few bodybuilders actually do in their diets. If you want to trim down and lose fat, you will be looking to reduce your carbs. In this case you would be lowering your intake of orange juice.

If you want to get as lean as possible you may even consider eliminating orange juice from your diet to reduce your sugar intake. It should be noted that most of the carbohydrates in orange juice are sugars.

Is Sugar In Orange Juice Bad?

Bodybuilders in general shy away from consuming too much sugar. This is a smart decision as too much sugar can make you fat. 

In general though if you are expending lots of energy, consuming a little bit of sugar is not as bad as many people think. Sugar is just a crude carbohydrate, too much is not good but a little sugar is not going to cause you too much damage.

What you should be doing is monitoring your overall carbohydrate intake. You should manipulate this figure depending on your goals at the time. If you want to get considerably leaner then you should reduce your carbs a lot.

You should just be tracking your overall consumption of orange juice and be careful not to consume too much. While fresh orange juice is good for you, too much could pose a problem in terms of excessive sugar intake.

A good ballpark to shoot for would be to consume anywhere from one to three glasses of orange juice a day. One glass is sufficient if you want to lower your carbs. It is a personal decision, you may choose not to consume any orange juice at all.

Old School Bodybuilders

Old school bodybuilders like Steve Reeves would combine orange juice with raw eggs and protein powder. This combination worked incredibly well and helped to improve body composition.

Steve Reeves was widely regarded as one of the best natural bodybuilders of all time. He had great genetics for bodybuilding but he was smart when it came to nutrition.

Drinking orange juice with protein causes an increased ergogenic effect. This helps to improve your body composition and lower fat. It increases protein synthesis and is more effective than consuming protein with water.

Final Thoughts

How much orange juice should bodybuilders drink? The answer is dependent on various factors. The important thing is that bodybuilders should be aware of the fact that a lot of the carbs are from sugar.

You shouldn’t consume “too much” orange juice. At the same time, orange juice is rich in vitamins and it can be a great way to get slightly more carbs into your diet. 

It would be good to incorporate some orange juice into a bulking diet. Mixing orange juice with your protein powder is also a superior way of synthesising the protein and has numerous benefits for bodybuilders.

You can benefit from improved heart health and body composition from doing this. For this reason alone, all bodybuilders should contemplate incorporating some juice into their diet. 

If you have any comments on this topic and would like to share your thoughts, please leave them below. As always, stay safe and enjoy your training!

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