The Performance and Science

Backed by scientific studies

Science-backed. Proven performance.

Every ingredient below is on this page because there is published research behind it — including a randomised controlled trial of our own ginger shots. Our Nutritional Advisory Board holds us to that standard: four leading registered dietitians, three from professional sports teams and one from the U.S. military.

Scientifically studied ingredients
Peer-reviewed trial of our own
50+Pro teams served
A Michigan football player in full kit holding bottles of Pure Green Golden Girl and Melon Hydr8

Some of our clients

Backed by nutritionists from the NFL, MLB, NBA & NHL
Logos of professional sports organizations Pure Green works with

The ginger study

How Pure Green Ginger Boosts Athletic Performance | Appalachian State University x Pure Green Study

Pure Green partnered with researchers at Appalachian State University on a randomised, double-blind, placebo-controlled trial of our cold-pressed ginger shots in 30 trained cyclists, published in the peer-reviewed journal Sports. Riders completed 75 km simulated time trials after four weeks of a daily two-shot ginger protocol.

The dose proved safe and well tolerated, and the trial adds real athlete data to the growing research on ginger, digestion and inflammation. We fund independent research and publish the results, whatever they show. That is the standard behind every ingredient on this page.

RandomisedDouble-blindPlacebo-controlled 30 trained cyclistsPeer-reviewed Watch the study film ↗

Inside the facility

Pure Green at the Indianapolis Colts

With Leigh Hullett, Colts dietitian · 1:12

Nutritional Advisory Board

Backed by the best

Four leading registered dietitians — three working in professional sport, one with the U.S. military — review what goes on the menu and what we say about it.

Bryan Snyder

Sports performance nutrition advisor

Bryan Snyder

RD (Academy of Nutrition and Dietetics) · CPSDA · NHL, NBA & MLB consultant

A highly sought-after consultant to the NHL, NBA and MLB, most recently Assistant Athletics Director for Performance Nutrition at Texas A&M. Before that he was the longest-tenured dietitian in the NFL — nearly 14 years as Director of Team Nutrition for the Denver Broncos, through five AFC West division titles, two AFC Championships and a victory in Super Bowl 50.

“As registered dietitians we always try to find the best evidence based sources for our professional athletes in order to maximize their health and performance on the field. Pure Green provides a fantastic variety of products with only the best ingredients that helps us promote a ‘food first’ philosophy to our athletes.”
Kelsee Gomes

Sports performance nutrition advisor

Kelsee Gomes

MS, RD, CSSD, LDN, CLT

Minor league nutrition coordinator for the New York Yankees, and previously Director of Sports Nutrition for Football at the University of Florida and Director of Sports Nutrition at UNC Chapel Hill. Earlier in her career she worked in private practice and as a clinical dietitian in a Traumatic Brain Injury and Rehab unit.

“I love including Pure Green products into my daily routine. They are 100% natural, contain high amounts of antioxidants, and provide great immunity support. Pure Green is an excellent option to help my body fuel and recover.”

In the wild · June 2019

The shot that woke up a bat

Before a game against the Royals in Kansas City, the reigning American League MVP filmed himself in the visitors' clubhouse holding a Pure Green Wake Me Up Shot — ginger, lemon and cayenne, ten calories, six grams of carbs. Then he poured it down the barrel of his bat instead of drinking it. He homered in the third. Boston won 7–5.

“My bats need to wake up.”
Mookie Betts
GingerLemonCayenne 10 calories Wake Me Up Shot ↗
As reported by Rob Bradford, WEEI Sports Radio Network, 6 June 2019.

Optimal nutrition for sports performance

A well-balanced diet is paramount for performing at a high level

Winning results do not happen overnight; it takes dedication, commitment, and a constant practice of the fundamentals required to put one in the best possible position to succeed in whatever task one is doing. Proper nutrition with a “food-first” approach is a part of the fundamentals that helps support excellent outcomes.

Preparation is another crucial aspect that supports great results. Nutrition and preparation go hand-in-hand. Pure Green’s cold-pressed juices and smoothies have what it takes to maintain a well-balanced diet, provide one with the key nutrients to power through each day, and help one be at their best.

Pure Green cold-pressed juice and sports nutrition

Pure Green superfoods

What we source, and why

We source superfoods from around the globe and we're always looking to source smarter. Educating people on what these ingredients do is part of being in the business of fueling performance.

Blueberries

Blueberries

Among the most nutrient-rich berries — low in calories, high in fiber, vitamin C and vitamin K. A one-cup serving carries 4 g of fiber, 24% of the Daily Reference Intake for vitamin C, 36% for vitamin K and 25% for manganese. Blueberries are high in antioxidants and have been shown to raise antioxidant levels in the body.

Chia Seeds

Chia Seeds

A one-ounce serving carries 11 g of fiber, 4 g of protein and 9 g of fat — 5 g of which are omega-3s — plus 18% of your daily calcium, 30% manganese, 30% magnesium and 27% phosphorus, all in 137 calories and 1 g of carbohydrate. By weight chia is 14% protein with a good balance of essential amino acids, and it also carries zinc, niacin, potassium, thiamine and riboflavin.

Ginger

Ginger

Packed with nutrients and bioactive compounds. The active compound is gingerol, which has anti-inflammatory and antioxidant effects. Ginger also carries magnesium, phosphorus, zinc, folate, riboflavin, niacin and vitamin B6, along with beta-carotene and caffeic acid.

Turmeric

Turmeric

Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. Curcumin helps neutralise free radicals and supports the body's own antioxidant enzymes — the compound behind the recovery research further down this page.

Lemon slices

Lemon

The acid backbone of nearly every Pure Green juice, and it earns its place nutritionally. Lemon is a strong source of vitamin C, and carries more citric acid than any other common fruit — citrate that helps the body take up the non-heme iron in leafy greens. Lemons also supply flavonoids including hesperidin and eriocitrin, plus potassium, at almost no calories.

Dragon fruit

Dragon Fruit

Low in calories but loaded with essential vitamins and minerals, and a good source of fiber at 7 g per serving. Dragon fruit is high in polyphenols, carotenoids and betacyanins, with a strong dose of vitamin C and beta-carotene, and it supports the growth of beneficial bacteria in the gut.

Spirulina

Spirulina

A blue-green algae with an unusually dense nutrient profile — high in protein, vitamins, minerals and essential fatty acids. Its antioxidant compounds, phycocyanin and beta-carotene, support the body's defences against oxidative stress and help maintain a healthy inflammatory balance, alongside normal immune function.

Pineapple

Pineapple

One of the richest food sources of manganese — a single cup covers most of a day's requirement — and around 80 mg of vitamin C, close to a full day's intake. Pineapple is also the only common food source of bromelain, a group of protein-digesting enzymes studied for their role in digestion and in the body's inflammatory balance, and it carries vitamin B6, copper, thiamine, folate and fiber alongside them.

Cayenne Pepper

Cayenne Pepper

A chili pepper with an impressive nutrition profile and a range of antioxidants. Its active compound is capsaicin, which is where the heat comes from. Cayenne carries vitamins A, E, C, B6 and K, plus manganese, potassium and riboflavin.

Coconut and coconut water

Coconut & Coconut Water

Unlike fruits high in carbohydrate, coconut flesh is mostly fat, with protein, several important minerals and small amounts of B vitamins. It is high in manganese and rich in copper and iron, and most of its fat is medium-chain triglycerides (MCTs), which the body absorbs quickly and uses for energy. The water found in the middle of young, green coconuts is a different thing again — 94% water with very little fat, carrying vitamin C, magnesium, manganese, potassium and calcium, and effective at replenishing fluids and electrolytes after exercise.

Grass-Fed Whey Protein

Grass-Fed Whey Protein

A complete, high-quality protein containing all the essential amino acids. Highly digestible with a high absorption rate compared with other proteins. It supports muscle growth and maintenance alongside strength training, and supports the body's antioxidant defences by promoting production of glutathione.

Science-backed superfoods

The science behind our superfoods

Grouped by what they do in the body, each with an honest read on how strong the evidence behind it actually is.

Recover

What helps the body settle down, repair and come back for the next session.

Pure Green Golden Girl cold-pressed juice with turmeric root, ground turmeric, carrot, pineapple and lemon

Turmeric / Curcumin

The primary active compound in the turmeric root supports recovery and lessens muscle soreness.

It is one of the more heavily researched phenolic compounds thus giving it a good deal of evidence-based support. Both long-term and high-dose curcumin consumption have been found to be safe with no reports of toxicity or side effects. Even doses up to 12g/day for a 3-month period has been found to be safe in clinical trials. Curcumin has numerous health benefits due to its antioxidant and anti-inflammatory effects. Curcumin also has been shown to have positive impacts on performance and recovery in relation to sport and physical activity, largely due to its impact on lessening delayed onset muscle soreness (DOMS).

Also supports

  • ModerateHealthy endothelial function, and blood pressure already in the normal range.1
  • ModerateJoint comfort and everyday mobility.2
  • ModerateThe body's own antioxidant defences and a healthy inflammatory balance.3

A dose note, in the interest of honesty: the trials above use concentrated curcuminoid extracts. Turmeric root is a few per cent curcuminoids by weight, so a juice or shot made with real turmeric delivers far less than a study dose.

Found inGolden GirlTurmeric Tonic Shot
Pure Green Immunity Shot — ginger and lemon — surrounded by lemon slices

Ginger

Gingerol can aid digestion, relieve nausea, and help maintain your immune system — and it is the one ingredient here we have tested ourselves.

Ginger originates from Southeast Asia and provides many health benefits. The main active compound in ginger is called gingerol. Evidence shows that gingerol can aid digestion, relieve nausea, and help maintain your immune system. Gingerol also acts as an antioxidant, lending very supportive anti-inflammatory effects. If an individual is battling indigestion where pain and discomfort is felt in the upper part of the stomach, evidence has been shown that when compared to placebo, ginger can help relieve this pain by speeding up the emptying of the stomach.

Also supports

  • ModeratePost-exercise muscle comfort after unaccustomed or eccentric work.4
  • ModerateA healthy inflammatory response, measured by markers including CRP, TNF-α and IL-6.5
  • ModerateJoint comfort and everyday mobility.6
Found inRockin BeetPure Greens ALGSoul KickImmunity Shot
Pure Green Melon Hydr8, a source of magnesium

Magnesium

Supports muscle recovery and helps moderate perceived exertion.

Magnesium is an important mineral found in many food sources such as chicken, beef, yogurt, peanut butter, almonds, and beans. Like many minerals, which are essential to life processes, magnesium is essential for optimal health and performance. Inadequate magnesium intake has been associated with chronic inflammation, increased cell damage, and an increase in oxidative stress. Consuming magnesium-rich foods has been shown to help reduce muscle soreness, decrease perceived exertion, and improve feelings in recovery.

Also supports

  • StrongOver 300 enzymatic reactions, including ATP production, normal muscle contraction and nerve signalling.7
  • ModerateBlood pressure already within the normal range.8
  • ModerateNormal bone structure — around 60% of the body's magnesium is held in bone.7
Found inPure Greens ALG
GBI-30

GBI-30, 6086 (Probiotics)

Promoting repair and recovery of muscle tissue.

Bacillus coagulans GBI-30, 6086 is a probiotic that can withstand the acidic environment of the stomach allowing it to travel to the intestines where it has been shown to aid in the digestion of carbohydrates and protein. The ability to increase protein absorption is key in promoting repair and recovery of muscle tissue as essential amino acids (EAAs), particularly leucine greatly upregulates muscle protein synthesis. GBI-30, 6086 has been shown to “increase EAA absorption, including leucine absorption by 20%”. Given this fact, researchers have also shown that taking GBI-30, 6086 with protein post-workout can enhance the recovery process from a strenuous workout and even improve performance.

Also supports

  • PreliminaryPost-exercise recovery and muscle comfort when taken alongside protein.9
  • ModerateDigestive comfort and everyday regularity.10
  • PreliminaryThe gut–immune interaction during periods of heavy training load.11

The absorption research pairs this strain with a protein dose. A juice contains no protein, so that specific finding does not transfer.

Found inBlue Biotic Shot

Perform

Blood flow, oxygen delivery and the machinery of sustained output.

NO3

Nitrates

Proven to improve endurance exercise performance.

Athletes are always looking for a competitive edge to help them excel in their sport. One of those edges that has been heralded with multiple performance benefits has been dietary nitrate supplementation in the form of beetroot juice. The body's ability to convert nitrates from beets into nitric oxide has been shown to enhance vasodilation of blood vessels and therefore improve endurance exercise performance. It has been shown that with the increase in blood flow and oxygen transport from beetroot juice ingestion, it can result in a 15-25% increase in time to exhaustion during severe-intensity, consistent work rate exercise.

Also supports

  • StrongBlood pressure already within the normal range.12
  • StrongMore efficient oxygen use at submaximal effort — better exercise economy.13
  • ModerateBlood flow and vascular responsiveness, including in older adults.14

Beetroot juice is the form used in the research, which is unusual and worth saying plainly. Effects are consistently largest in recreational athletes and smaller in the already highly trained.

Found inRockin BeetHeartbeet Shot
Pure Watermelon juice, a source of L-citrulline

L-Citrulline

Increased performance of high intensity strength and power tasks.

L-citrulline is a non-essential amino acid found primarily in watermelon that has been shown to increase arginine, the primary substrate for nitric oxide. An increase in nitric oxide can help vasodilate blood vessels which increases blood flow throughout the body. There are numerous benefits of consuming citrulline which can encompass not only athletic performance, but also general health.

Also supports

  • ModerateLower perceived exertion and greater total volume during resistance work.15
  • ModeratePost-exercise muscle comfort and lactate clearance.16
  • ModerateBlood pressure already within the normal range, and vascular function.17

Watermelon is essentially the only meaningful food source of citrulline. Most performance trials use citrulline malate at doses above what a juice delivers.

Found inPure Watermelon
Pure Greens cold-pressed juice, a source of plant iron

Iron

Playing a vital role in the body's oxygen carrying capacity.

When it comes to performance and your immune system, iron is one of the most important minerals for athletes to consider. As a component of hemoglobin, the red blood cell protein that transports oxygen from the lungs to tissues and cells, iron plays a vital role in the body's oxygen carrying capacity. This makes oxygen available to working muscles. If an athlete has an iron deficiency, it can affect their endurance, immune system, and even affect their performance.

Also supports

  • StrongNormal immune function.18
  • ModerateNormal energy metabolism, and everyday tiredness in people whose iron stores are low.19
  • ModerateNormal cognitive function and concentration.20

Plant iron is non-heme iron, which the body absorbs less readily than iron from meat — but vitamin C in the same bottle meaningfully improves that absorption. Pairing greens with citrus is the practical point.

Found inPure Greens ALG

Defend

Immune function, and the structures the body has to keep rebuilding.

Citrus fruit, a source of vitamin C

Vitamin C

An essential vitamin that supports the immune system.

Vitamin C or ascorbic acid is an essential vitamin that supports the immune system by doing things like ensuring adequate natural killer (NK) cell functions. Besides supporting the immune system and potentially shortening the duration of common cold symptoms, vitamin C also supports healthy joints by assisting with collagen synthesis. By ensuring collagen matrixes are strong, vitamin C supports healthy and strong tendon and ligaments. Previous research has demonstrated that 48 mg of vitamin C consumed with gelatin before physical activity augments collagen synthesis.

Also supports

  • StrongThe body's absorption of non-heme, plant-source iron.21
  • StrongShorter common-cold episodes; the effect on how often colds occur shows up specifically in people under heavy short-term physical stress.22
  • StrongCarnitine and norepinephrine synthesis, supporting normal energy metabolism and nervous system function.21
Found inAll four juices
Pure Greens juice, a source of provitamin A carotenoids

Vitamin A

An anti-inflammation vitamin to support a healthy immune system.

Foods naturally rich in vitamin A (also known as retinol) include cheese, eggs, oily fish, milk, and yogurt. Individuals can also get vitamin A by including good sources of beta-carotene into their diet since our bodies convert this into retinol. Yellow, red, and orange fruits and vegetables, in addition to green leafy vegetables, set the water mark for foods that are rich with beta-carotene that can be converted into vitamin A within our bodies. These foods range from bell peppers, carrots, tomatoes, spinach, kale, broccoli, mango, papaya, and pineapple. Most individuals who eat a balanced diet can reach the recommended amount of vitamin A. The RDA for men is 900mcg while the RDA for women is 700mcg.

Also supports

  • StrongNormal vision, including the eye's adaptation to low light.23
  • StrongNormal cell growth, and healthy epithelial barriers — skin, and the linings of the gut and airways.23
  • ModerateThe skin's natural resilience to UV exposure, over sustained intake rather than same-day.24

From plants this arrives as provitamin A carotenoids rather than preformed retinol, and carotenoid absorption depends on dietary fat — so pair a green or carrot juice with a meal.

Found inRockin BeetPure Greens ALG
Leafy greens, a source of vitamin K

Vitamin K

Supports bone mineral metabolism and healthy blood vessels.

Vitamin K may not get as much attention as other A through E vitamins, but it plays a key role in assisting other nutrients so they can do their job. Vitamin K supplementation has been shown to improve bone mineral metabolism in female athletes by increasing the effectiveness of calcium. But vitamin K doesn't just impact bone health, it is essential for blood clotting and it keeps your blood vessels healthy.

Also supports

  • StrongNormal blood clotting and the body's tissue-repair processes.25
  • ModerateHealthy vascular flexibility, by activating matrix Gla-protein in vessel walls.25
  • PreliminaryNormal glucose metabolism and insulin sensitivity.26

If you take a blood thinner such as warfarin, vitamin K intake affects how that medication works — keep it consistent and talk to your doctor before adding a green juice.

Found inPure Greens ALG

Sustain

Electrolytes and essential fats — the baseline the rest of it runs on.

Pure Green cold-pressed juice, a source of potassium

Potassium

An essential mineral and electrolyte behind fluid balance and muscle function.

Potassium is a mineral and electrolyte that is found in many foods and beverages including fruits, vegetables, legumes, meat, poultry, fish, potatoes, and dairy. Like many of the ingredients used in our Pure Green products, potassium has benefits for both the general consumer and those who are athletes. Consuming potassium-rich foods has been associated with lower rates of stroke. Since potassium serves as both a mineral and an electrolyte, we know it plays an important role in how our muscles work, particularly after fluid losses.

Also supports

  • StrongBlood pressure already within the normal range.27
  • StrongNormal fluid balance, nerve signalling and muscle contraction.28
  • ModerateRehydration and glycogen storage after exercise.28

Of everything on this page, potassium is the nutrient a fruit-and-vegetable juice delivers most convincingly.

Found inAll four juices
ALA

Alpha-Linolenic Acid (ALA)

The essential omega-3 your body converts into EPA and DHA.

Alpha-Linolenic Acid (ALA) is an essential omega-3 fatty acid. When we think of omega-3 fatty acids, we oftentimes think of the omega-3 fatty acids (EPA and DHA) that are commonly found in fish and other seafood. While ALA is an omega-3 fatty acid, it is not found in fish and other seafood but found primarily in plants, oils, and nuts and oftentimes doesn't get the attention it deserves.

Also supports

  • StrongNormal cell membrane structure, as the precursor the body converts — inefficiently — into EPA and DHA.29
  • ModerateBlood lipid levels already within the normal range.30
  • PreliminaryA healthy inflammatory balance.29

ALA comes from flax, chia, hemp and walnuts. Our chia seeds are a genuine source — a one-ounce serving carries around 5 g of omega-3s — so this claim belongs to the smoothies and bowls chia goes into, not to a pressed juice, which is close to fat-free.

Found inChia seedsSmoothies & bowls
Selected references Show your work 30 sources
  1. Clinical Nutrition ESPEN, 2023 — Curcumin/turmeric supplementation, blood pressure and endothelial function: GRADE-assessed systematic review and dose–response meta-analysis of RCTs.
  2. Daily JW, Yang M, Park S. Journal of Medicinal Food, 2016 — Efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis: systematic review and meta-analysis of RCTs.
  3. Complementary Therapies in Medicine, 2024 — Curcumin supplementation and biomarkers of inflammation, oxidative stress and endothelial function: meta-analysis of meta-analyses.
  4. Black CD et al. The Journal of Pain, 2010 — Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise.
  5. Cytokine, 2020 — Effect of ginger on inflammatory markers: systematic review and meta-analysis of RCTs.
  6. Bartels EM et al. Osteoarthritis and Cartilage, 2015 — Efficacy and safety of ginger in osteoarthritis patients: meta-analysis of randomised placebo-controlled trials.
  7. NIH Office of Dietary Supplements — Magnesium, Health Professional Fact Sheet. ods.od.nih.gov
  8. Zhang X et al. Hypertension, 2016 — Effects of magnesium supplementation on blood pressure: meta-analysis of randomised double-blind placebo-controlled trials.
  9. Jäger R et al. PeerJ, 2016 — Probiotic Bacillus coagulans GBI-30, 6086 reduces exercise-induced muscle damage and increases recovery.
  10. Hun L. Postgraduate Medicine, 2009 — Bacillus coagulans significantly improved abdominal pain and bloating.
  11. Jäger R et al. JISSN, 2019 — International Society of Sports Nutrition position stand: probiotics.
  12. Siervo M et al. Journal of Nutrition, 2013 — Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: systematic review and meta-analysis.
  13. Jones AM. Sports Medicine, 2014 — Dietary nitrate supplementation and exercise performance.
  14. Advances in Nutrition — The nitrate-independent blood pressure-lowering effect of beetroot juice: systematic review and meta-analysis.
  15. Vårvik FT et al. IJSNEM, 2021 — Acute effect of citrulline malate on repetition performance during strength training: systematic review and meta-analysis.
  16. Systematic review and meta-analysis, 2020 — Effect of citrulline on post-exercise rating of perceived exertion, muscle soreness and blood lactate.
  17. Systematic review and meta-analysis, 2019 — Effects of L-citrulline supplementation on blood pressure.
  18. NIH Office of Dietary Supplements — Iron, Health Professional Fact Sheet. ods.od.nih.gov
  19. British Journal of Nutrition — Iron deficiency without anaemia as a potential cause of fatigue: meta-analyses of RCTs and cross-sectional studies.
  20. Journal of Nutritional Science — Iron deficiency, cognition, mental health and fatigue in women of childbearing age: a systematic review.
  21. NIH Office of Dietary Supplements — Vitamin C, Health Professional Fact Sheet. ods.od.nih.gov
  22. Hemilä H, Chalker E. Cochrane Database of Systematic Reviews, 2013 — Vitamin C for preventing and treating the common cold (CD000980).
  23. NIH Office of Dietary Supplements — Vitamin A and Carotenoids, Health Professional Fact Sheet. ods.od.nih.gov
  24. Köpcke W, Krutmann J. Photochemistry and Photobiology, 2008 — Protection from sunburn with beta-carotene: a meta-analysis.
  25. NIH Office of Dietary Supplements — Vitamin K, Health Professional Fact Sheet. ods.od.nih.gov
  26. Diabetes, Metabolic Syndrome and Obesity, 2019 — Vitamin K supplementation and insulin resistance: meta-analysis.
  27. World Health Organization, 2012 — Guideline: potassium intake for adults and children.
  28. NIH Office of Dietary Supplements — Potassium, Health Professional Fact Sheet. ods.od.nih.gov
  29. NIH Office of Dietary Supplements — Omega-3 Fatty Acids, Health Professional Fact Sheet. ods.od.nih.gov
  30. Pan A et al. American Journal of Clinical Nutrition, 2012 — Alpha-linolenic acid and cardiovascular health: systematic review and meta-analysis.

How to read the evidence tags. Strong means the nutrient's role is well established or supported by consistent high-quality reviews. Moderate means meta-analyses support it with some variability across trials. Preliminary means the finding is promising but rests on a small or early body of work.

Statements on this page describe how nutrients support normal body structure and function. They are not medical advice and are not intended to diagnose, treat, cure or prevent any disease. Many of the studies cited use concentrated extracts or supplement doses that a serving of juice does not match; where that gap matters, we have said so next to the claim. If you are pregnant, managing a health condition, or taking medication — particularly a blood thinner — talk to your doctor before making a significant change to your diet.

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