The key to increasing one's energy levels through food—versus the usual route of swilling caffeine-packed beverages—lies in maintaining a diet rich in B vitamins. And vitamin B6, folate (B9), niacin (B3), and thiamin (B1) are the heavy-hitters when it comes to boosting stamina. This means that in order to keep energy reserves high, you'll need to consume your fair share of fruits and veggies along with protein-packed foods (like lean meats) to ensure you're sufficiently stimulated and that you remain in fighting form.
So instead of downing umpteen cups of coffee throughout the day to keep you going, start your mornings with one of these five juicing recipes (that don't require a juicer to make) and secure all the B-vitamin energy you need to properly, and healthfully, keep it moving.
Citrus Beet Energy Juice
Beets are a superfood: Loaded with antioxidants and folate, they detox the body and boost athletic performance via their naturally occurring nitrates, which "improve the efficiency of mitochondria, the organelle responsible for generating energy for the cells in your body," says Josh Axe, DNM, CNS, DC.
Chef and cookbook author Tieghan Gerard, of Half Baked Harvest, created a recipe for a citrusy beet juice (no blender needed) that her champion snowboarder brother actually likes (he's 15 years old). Gerard describes it as, "kind of like a super citrusy lemonade," and adds a slew of wake-you-up ingredients such as spinach, apple, blood orange, and lemon.
Fresh Juice, Made Easier
Watermelon & Ginger Juice
Yes, watermelon is, well, mostly water, but it's also a fruit that's high in vitamin B6, lycopene (an antioxidant that gives pink and red fruits their color), and other antioxidants. It's said to help increase energy levels, too. And if you happen to eat a lot of protein—or are practicing the Atkins or keto diet—B6 is essential in helping to metabolize it and efficiently break it down.
Sip In Style
Carrot Ginger Lemonade
Chef and cookbook author, Laura Wright, of The First Mess, has found a way around the messy task of juicing carrots—high in energy-promoting vitamin A and B6—for her nutrient-dense juice with ginger and lemon. It's another, fresher take on lemonade that helps battle tiredness and fights off any midday slump. If you're particularly stiff after a long workout, then toss a dash of anti-inflammatory turmeric in, too.
For Pulp-Free Juice
Super-Powered Orange Juice
Chef and cookbook author Dana Schultz, of The Minimalist Baker, likes getting her day started with some super-powered O.J. that comes together in just 10 minutes' time. Once again, superfood carrots make a cameo, but (in addition to folic acid-packed oranges) Schultz loads up her version of restorative juice with energy-boosting apples and nectarines, to boot.
Blend To Perfection
Apple Carrot Beet Ginger Juice
No juicer is necessary to make this four-ingredient juice, which is yet another one of Schultz's delicious, vitamin-packed numbers. In this recipe, the sweetness of apple is complemented by the tanginess of the ginger—and energy-boosting beets and carrots get blended in, too, for the win. Along with plenty of B6, this drink offers a surplus of vitamins A, C, and K, along with a generous dose of antioxidants for a quick morning hit of energy you'll feel all day long.