Pretox before you party

Even dedicated athletes have nights out that include glasses of wine and creative cocktails. But preparing for (and recovering from) indulgence can prevent unwanted symptoms and keep commitment levels high.

Here, how to feed your body what it needs before and after a special occasion.

Before an event

A green juice with leafy greens (like kale and Swiss chard) will give you energizing antioxidants and keep you hydrated, says New York City-based registered dietitian Marissa Lippert. For maximum nutrient absorption, experts recommend drinking your greens on an empty stomach. Then, have a hearty meal such as this avocado sweet potato toast, which can help slow down how fast alcohol goes into your bloodstream.

For recovery

Before bed, drink a glass of water with an electrolyte tablet to regulate your body fluids and improve function of both the liver and kidneys (the organs that do your body’s detox work), suggests Cassie Kipper, RD, personal training manager at Equinox Santa Monica.

When you wake up the next day, get a juice into your system. One option is a combination of apple, beet, rose water, lemon, and mint, says Lippert. Beets help your liver get rid of toxins and "rose water has great calming and anti-inflammatory properties." Or try one made with turmeric, orange, lemon, carrots, ginger, and coconut water, which contains several anti-inflammatory and antioxidant properties.

You need fat pre-run

Use the macro to further your performance.

Rainbow rice bowl with peanut sauce and tempeh

This hearty meal features a bevy of fresh and cooked vegetables.