Green Juice Recipe: Simone De La Rue’s Formula for Dance Cardio

Simone De La Rue, a world-renowned celebrity trainer, dancer, and creator of Body By Simone, is known for her intense dance cardio workouts that leave your heart pumping and endorphins soaring. To fuel her high-energy routines, Simone relies on a nutrient-packed green juice to flood her body with vitamins, minerals, antioxidants, and more.

The Benefits of Green Juice

Green juices provide a mega dose of fruits and vegetables that would be difficult to consume otherwise. Blending produce helps break down fiber and release nutrients that are readily absorbed by the body. Some benefits include:

Increased energy and stamina
Immune system support
Improved skin, hair, and nails
Enhanced mood and cognition
Weight management support

Simone De La Rue’s Go-To Green Juice Recipe

Simone’s green juice packs in leafy greens, citrus, ginger, and more for a tangy, refreshing blend. Try out her dance cardio day formula:

Ingredients

1 cucumber
5 stalks kale
1 green apple
1 lemon, peeled
1-inch knob ginger
Small handful mint leaves

Instructions

Wash all produce thoroughly.
Chop ingredients to fit juice extractor.
Run all ingredients through extractor.
Enjoy immediately for best results!

Customizing Your Green Juice

Take Simone’s formula and make it your own with these tasty additions:

Spinach: Boosts skin health
Kiwi: Aids digestion
Parsley: Freshens breath
Fennel: Reduces bloating
Collagen powder: Strengthens joints

Optimizing Nutrient Absorption and Bioavailability in Liquid Nutrition

While the existing recipe highlights the ease of consumption, the physiological impact of liquid nutrition on a dancer’s body deserves a deeper look. When you consume Simone De La Rue’s green juice, you are essentially providing your body with a pre-digested form of vitamins and minerals. Because the insoluble fiber is removed during the extraction process, the body does not have to spend significant energy on mechanical digestion. This allows the small intestine to absorb micro-nutrients like Vitamin K from the kale and Vitamin C from the lemon almost immediately. For a high-intensity athlete, this “fast-track” delivery system is crucial because it prevents the sluggishness often associated with digesting a heavy, fiber-rich meal before a workout.

However, an important edge case to consider is the rate of glucose absorption. The green apple in the formula provides a necessary carbohydrate spark, but without the fiber to slow it down, the natural sugars enter the bloodstream rapidly. To optimize this for dance cardio, it is beneficial to consume the juice alongside a small source of healthy fat or protein if you are sensitive to blood sugar fluctuations. For instance, a few raw almonds or a teaspoon of flax oil can modulate the glycemic response without compromising the “light” feeling required for jumping and spinning. This ensures that the energy burst from the apple is sustained rather than followed by a mid-workout crash.

Furthermore, the bioavailability of certain nutrients in the juice is enhanced by the presence of the lemon. The citric acid and Vitamin C in the lemon act as catalysts for the absorption of non-heme iron found in the kale. Without an acidic component, much of the plant-based iron would pass through the system unutilized. By combining these specific ingredients, the recipe creates a synergistic effect that supports red blood cell function and oxygen transport, which are vital for the aerobic demands of a Body By Simone session.

Strategic Fueling: Timing Your Green Juice for Dance Cardio Workouts

Timing is a critical factor when integrating green juice into a high-performance fitness regimen. For dance cardio, which involves significant vertical movement and core engagement, the stomach must feel settled. Drinking the juice approximately 30 to 45 minutes before starting the routine is the “sweet spot.” This window allows the liquid to clear the stomach, preventing the “sloshing” sensation during high-impact jumps, while ensuring the electrolytes from the cucumber and the glucose from the apple are circulating in the system.

Alternatively, using the juice as a post-workout recovery tool serves a different physiological purpose. After an hour of intense dancing, the body is in a state of oxidative stress. The ginger in Simone’s recipe contains potent compounds like gingerol, which have been shown to reduce muscle soreness and inflammation. When consumed within the 30-minute “anabolic window” after exercise, these anti-inflammatory agents can begin the repair process more quickly than solid food. The cucumber also provides immediate rehydration, replenishing the water lost through sweat more effectively than plain water because it contains naturally occurring salts and minerals.

For those performing double sessions or long rehearsals, intra-workout sipping is an option, though it should be diluted. Mixing one part green juice with one part filtered water can create a natural electrolyte drink that maintains stamina without causing digestive distress. This approach is particularly useful for dancers who find that they lose focus or experience muscle cramping toward the end of a long cardio block. The potassium in the kale and cucumber helps regulate nerve signals and muscle contractions, preventing the involuntary spasms that can occur during fatiguing routines.

The Role of Electrolytes and Hydration in High-Performance Juicing

Hydration is more than just drinking water; it is about maintaining the balance of electrolytes that allow your muscles to fire correctly. Simone’s recipe is strategically heavy on cucumber, which is roughly 95% water and rich in silica and potassium. Silica is a trace mineral often overlooked in sports nutrition, yet it is essential for the health of connective tissues, including the tendons and ligaments that take a beating during dance cardio. By juicing a whole cucumber, you are providing the structural building blocks necessary for joint resilience.

The addition of mint leaves in the recipe is not merely for flavor; mint has been studied for its ability to relax the smooth muscles of the GI tract and improve breathing. For a dancer, the ability to take deep, unobstructed breaths is paramount. Mint contains menthol, which can act as a natural bronchodilator, potentially increasing the flow of oxygen to the lungs during peak exertion. This subtle effect can make the difference between hitting a wall and pushing through the final set of a high-energy routine.

In environments with high humidity or for individuals who are “heavy sweaters,” adding a tiny pinch of high-quality sea salt or Himalayan pink salt to the finished juice can further enhance its hydrating properties. The sodium helps the body retain the fluid and facilitates the transport of nutrients across cell membranes. While the lemon and kale provide some minerals, the extra sodium ensures that the intracellular fluid balance is maintained, preventing the lightheadedness that sometimes follows a vigorous dance session.

Ingredient Deep Dive: The Anti-Inflammatory Power of Ginger and Kale

To truly appreciate the efficacy of this juice, one must understand the specific compounds found in the leafy greens and aromatics. Kale is a nutritional powerhouse, but its role in a dancer’s diet is specifically linked to its high concentration of Vitamin K and glucosinolates. Vitamin K is essential for bone health, acting as the “glue” that helps calcium bind to the bone matrix. Since dance cardio involves repetitive impact, maintaining high bone density is a primary concern for long-term injury prevention. Glucosinolates, on the other hand, support the liver’s detoxification pathways, helping the body clear out the metabolic byproducts of intense exercise.

Ginger serves as the recipe’s “secret weapon” for digestive comfort and recovery. Many athletes experience a temporary suppressed appetite or slight nausea after high-intensity intervals. Ginger’s carminative properties help soothe the stomach, making it easier to transition from a state of high sympathetic nervous system activity (fight or flight) back to a parasympathetic state (rest and digest). This transition is vital for beginning the recovery process; the sooner the body feels safe and relaxed, the sooner it can begin repairing muscle tissue.

The phytochemicals in ginger also inhibit the production of pro-inflammatory cytokines. While some inflammation is necessary for muscle growth and adaptation, chronic or excessive inflammation can lead to burnout and overuse injuries. For a professional like Simone De La Rue, who may be filming or teaching multiple days in a row, the cumulative effect of daily ginger consumption can significantly reduce the recovery time between sessions. It acts as a natural, food-based alternative to over-the-counter anti-inflammatories, which can sometimes have negative effects on gut health if used too frequently.

Advanced Add-ins for Joint Longevity and Muscle Repair

While the base recipe is exceptionally balanced, advanced practitioners can tailor the formula to address the specific wear and tear of dance-based fitness. Beyond the collagen powder mentioned in the existing article, adding a half-inch of fresh turmeric root can amplify the anti-inflammatory benefits. Turmeric contains curcumin, which is highly effective at reducing joint pain. To ensure the curcumin is absorbed, a tiny crack of black pepper should be added to the juice; the piperine in the pepper increases curcumin absorption by up to 2,000%. This is an essential tweak for anyone dealing with chronic “dancer’s knee” or ankle sensitivity.

Another powerful addition is a teaspoon of Camu Camu powder or a splash of Acerola cherry juice. These are some of the highest natural sources of Vitamin C in the world. While the lemon provides a good base, the extra Vitamin C is a co-factor in collagen production. For those who are already adding collagen powder to their juice, this extra boost of Vitamin C ensures that the amino acids are actually synthesized into the tissues of the joints and skin. Without sufficient Vitamin C, the body cannot effectively build the collagen fibers needed for elasticity and strength.

For those looking to support their nervous system and cognitive focus during complex choreography, a teaspoon of liquid MCT oil can be whisked into the juice after extraction. While it may slightly change the texture, the medium-chain triglycerides provide a direct source of energy for the brain. This can be particularly helpful during “learning days” when you are trying to master a new, fast-paced dance routine and need to stay sharp. The fats also help in the absorption of the fat-soluble Vitamin K from the kale, making the entire drink more nutritionally complete.

Sustainable Juicing: Creative Uses for Leftover Pulp and Smart Sourcing

One of the most common critiques of juicing is the amount of fiber waste generated. To make Simone’s green juice routine more sustainable and cost-effective, the leftover pulp should be viewed as a resource rather than trash. The pulp from this specific recipe—containing cucumber, kale, and apple—is relatively neutral and can be easily repurposed. It can be folded into a savory muffin batter or mixed into a veggie burger patty to add bulk and moisture. Some enthusiasts even dehydrate the pulp at a low temperature to create “green crackers” that retain the fiber that the juicing process removed.

Sourcing is another factor that impacts the nutritional density of the juice. Because you are consuming the concentrated essence of the produce, choosing organic ingredients is highly recommended, especially for the “dirty dozen” items like kale and apples. If organic is not an option, a thorough soak in a mixture of water and baking soda can help remove surface pesticides. Furthermore, the freshness of the produce directly correlates with the enzyme activity of the juice. Kale that has been sitting in a refrigerator for a week will have significantly lower levels of Vitamin C and antioxidants than fresh, crisp leaves. Whenever possible, source from local farmer’s markets to ensure the shortest time from harvest to glass.

To maximize the efficiency of a daily juicing habit, consider “prep bags.” You can wash and chop the cucumber, kale, apple, and ginger in advance and store them in reusable silicone bags in the fridge. This reduces the friction of the morning routine, making it more likely that you will stick to the habit even on busy workout days. However, do not juice the ingredients in advance; keep them whole until the moment you are ready to drink, as the exposure to oxygen (oxidation) begins to degrade the nutrients and change the flavor profile as soon as the produce is processed.

Troubleshooting Common Juicing Challenges for Busy Professionals

Maintaining a juicing habit can be challenging due to the cleanup and the occasional “off” batch. If the juice tastes too bitter, which can happen if the kale is particularly mature or out of season, you can neutralize the flavor without adding more sugar by increasing the amount of lemon or adding a small piece of lime. The acidity cuts through the bitterness of the greens. Conversely, if the juice feels too “thin,” adding a small amount of the pulp back in or blending in half an avocado (after juicing the other ingredients) can create a more satisfying, creamy texture that feels more like a meal.

Oxidation is the enemy of the green juice. If you notice your juice turning a brownish hue, it means the nutrients are reacting with oxygen and losing their potency. To prevent this, fill your storage container to the very top to minimize the air gap, and use a dark-tinted or opaque glass bottle. Adding the lemon early in the juicing process also helps, as the Vitamin C acts as a natural preservative, slowing down the browning of the apple and greens. If you must travel with your juice, keep it in an insulated bag with an ice pack; heat is the fastest way to kill the live enzymes that make fresh juice so beneficial.

Finally, for those who find the cleanup of a juicer daunting, the “pre-rinse” method is a lifesaver. Immediately after pouring your juice, run a cup of plain water through the juicer while it is still running. This flushes out the majority of the pulp and pigments before they have a chance to dry and stick to the mesh screen. This simple 10-second step can reduce the deep-cleaning time by half, making the daily ritual of Simone De La Rue’s green juice a sustainable part of a high-energy, dance-filled lifestyle.

FAQ

What kind of juice extractor is best to use?

A masticating or cold press juicer is ideal, as it retains more nutrients than high-speed blenders or centrifugal juicers.

How long will the juice stay fresh?

For maximum nutrition, drink your green juice immediately. It can be stored in an airtight container in the fridge for up to 24 hours.

Can I swap out any of the ingredients?

Absolutely! Choose your favorite nutrient-dense fruits and veggies. Just be mindful of adding too much fruit, which can spike blood sugar levels.

Is green juice safe to drink every day?

Yes, enjoying green juice daily can be very beneficial thanks to all those healthy vitamins, minerals, and antioxidants! Just be wary of potential oxalate buildup over time for those prone to kidney stones.

What is the best time of day to drink green juice?

Have your green juice whenever your body craves those good-for-you ingredients! Many enjoy it first thing in the morning or pre/post workout for a burst of energy.