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3 Day Detox for Runners

Popular Detox these days is a juice cleanse, basic green juice detox is high in micronutrients but lower in basic macronutrients and provides only about 600 calories a day. That’s not enough nutrition for a runner’s body at rest, so really not enough, if we want to detox and still perform some mild exercises and training, following a smoothie juice 3 Day Detox will be more efficient and healthy than just regular juices. Using smoothie juice recipes include more fiber and nutrients to avoid some extreme side effects of juices detox cleanse.

For people who really love being active, this is the type of 3 Day Detox to follow, so our body can reset, get a good cleanse and detox, but without being too depleted of macronutrients. People should do a good 3 Day Detox once or twice a year, to help reset the metabolism and body, also to get prepared for a nice race we’re looking forward to.

When we’re training for a race or an event and are looking to super charge our body’s health, recover from training and lose 1-2kg before the race, a 3 Day Detox 1-2 weeks before the race can help us feel more energized on our race day.

A 3 Day Detox also has some good benefits for other health or body issues.

3 Day Detox Benefits

  • Reduces the body’s and digestive system inflammation

  • Help the digestive system absorb more nutrients

  • Reduces the toxins level

  • Increases the energy level after the detox

  • Helps with weight loss

  • Resolves muscle aches and fatigue

  • Repairs muscle and tissue damage

  • No more constipation

  • Fights disease

  • Resets our body

Water Consumption

The plan also is to drink lots of water, which as we know, we can all stand to perform better if we focus on proper hydration. Dehydrating is a chronic state and can affect us over time, not only in one event or day. Taking three days to track our water consumption can help build that regular, better habit of drinking more water, more often. And with lemon and lime in the smoothie recipes, it can provide great alkalizing. Make sure you drink a minimum of 2.5L-3L of water every day. Try not to consume water during smoothie times as this can dilute the strength of the digestive enzymes.

Can You Still Exercise on the 3-Day Athlete’s Detox?

I’ve done this 3 Day Detox many times for a decade, and I always find great success by way of energy, better sleep and feeling better. You can see from the nutrition information above, there is enough energy in this plan to sustain a recreational activity level. However, I would not recommended peak performance, or intense training. This is a good plan for a recovery week in our training plan when our activity level is lighter or tapering before a race. If you are still exercising during the Detox, and your body feels very weak and tired, you can add some healthy protein powder in one or two of your smoothies, according to your body type.

Symptoms of 3 Day Detox

Some symptoms can occur by the end of the first day, but by the third day, we usually start feeling better, healthy and more energetic. And once we start eating again on the fourth day, mildly, and healthy meals with natural fresh foods, we will feel wonderful.

  • Fatigue

  • Weakness

  • Headache

  • Intense urination, or diarrhea

Some people can feel some side effects from following a Detox, especially

runners who consume caffeine and coffee daily, will have some headache and fatigue, and weakness at the end of the first day until late afternoon of day 2 from lack of caffeine. But on the third day we feel fine.



  • Avocado excellent source of monounsaturated fatty acids, as well as potassium, vitamin E, B vitamins and fiber.

  • Celery contains calcium and Vitamin B2.

  • Kale is rich in fiber and many minerals and vitamins, including B vitamins and vitamin C. Kale is among the most highly nutritious vegetables.

  • Spinach is rich in vitamin K and folic acid., vitamin A, calcium, iron.


  • Granny Smith Apples are high in vitamin C and fiber. Can help the body eliminate waste.

  • Mango are an excellent source of carotenes

  • Pineapple is rich in enzymes that not only aid digestion, but also can effectively reduce inflammation.

  • Berries are a great source of antioxidants, anti-inflammatory, high in fiber, vitamin K and vitamin C, helps with digestion, nutrients dense.

  • Bananas are an excellent source of potassium and fiber, and can be soothing to the gastrointestinal tract.

  • Lime is an excellent source of vitamin C and contains several important antioxidants.

  • Lemons are an excellent source of vitamin C. They may also be used to aid in digestion and liver cleansing.


  • Almonds are an excellent source of monounsaturated fats and protein, as well as vitamin E.

  • Flax Seeds are a great source of fiber, Omega 3’s, antioxidants, supports digestive health and anti-inflammation.

3 Day Detox Plan & Smoothie Recipes

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Detox, Reset Your Body, Feel Better, Enjoy Better Runs!


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