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Pre workout -

Whether you work out regularly or do it casually, there are a few drinks that can help you perform better and maximize the time you spend exercising. Let’s take a look at some natural drinks that can help energize your next workout.

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Pre workout: coffee -

Coffee contains caffeine, which is a stimulant that reduces fatigue and increases energy levels, making it a great pre-workout drink.

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Pre workout: green tea -

Similar to coffee, green tea also contains caffeine. In addition, epigallocatechin gallate (EGCG) in green tea may also help increase your metabolism, potentially aiding fat loss.

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Pre workout: beetroot juice -

Beetroot contains dietary nitrate, making it a great alternative to nitric oxide (NO) pre-workout supplements. Nitrate naturally converts to NO, leading to increased circulation, better performance, and vasodilation (aka “muscle pump”).

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Pre workout: watermelon juice -

Watermelon contains the amino acid citrulline, which also increases NO levels, leading to increased blood flow and lower blood pressure.

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Post workout -

Post workout, it's all about recovery. The idea is to replenish your body, which may include carbohydrates, protein, and electrolytes (depending on the type of activity and the intensity of the workout, among other factors). Let’s take a look at some post-workout drinks.

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Post workout: milk -

Milk may have lost some popularity as a healthy drink, but it contains a good balance of protein, carbs, and fats. Not to mention that it’s satiating, easily accessible, and cheap.

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Post workout: milk -

Opt for low-fat milk and benefit from its high protein content, as well as a number of vitamins and calcium. If you don’t experience any gastrointestinal issues with dairy, then milk will work great in replenishing your body after exercise.

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Post workout: chocolate milk -

Milk is a great source of protein, but chocolate contains an even better ratio of carbs to protein. While this might not be relevant to those who engage in sporadic recreational sports activities, it may benefit people who work out regularly.

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Post workout: chocolate milk -

A 2009 study, published in the Journal of the International Society of Sports Nutrition, found that chocolate milk was superior to carbohydrate supplements when it came to recovery.

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Post workout: coconut water -

A certain level of dehydration is fairly common at the end of a workout. This, of course, varies, depending on the sport, temperature, duration, etc. Either way, electrolytes lost through sweat must be replenished, and coconut water might just be the right drink to do it.

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Post workout: coconut water -

Unlike sports drinks, coconut water doesn’t contain artificial ingredients, but it will equally provide your body with much-needed chloride, sodium, and potassium. This makes unsweetened coconut water a great option to rehydrate post exercise.

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Post workout: tart cherry juice -

Exercise causes inflammation. Consuming high quantities of antioxidants post workout might not be optimal, as it might hinder the body’s adaptation response to the stress. But in the right, small quantities, it can help reduce exercise-induced oxidative stress. Tart cherry juice might just be the right tool for the job.

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Post workout: tart cherry juice -

Tart cherry juice is packed with antioxidants. More specifically, phytochemicals such as anthocyanins, flavonoids, and flavonols, among others. Consuming it may reduce muscle damage, especially after very taxing workouts.

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Post workout: cranberry juice -

Cranberries contain rich plant compounds known as proanthocyanidins (a class of polyphenols). These are often associated with the prevention of UTIs, but may also have a positive impact on blood pressure, cholesterol, and overall heart health.

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Post workout: cranberry juice -

Polyphenols are antioxidants, so, in addition to the general health benefits, they may also aid recovery post workout.

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Post workout: iced tea -

Iced tea is not only refreshing, but the catechins and tannins have an antioxidant effect that can help reduce free radical damage.

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Post workout: iced tea -

Iced tea may also stimulate osteoblast activity (bone forming), which means that it’s also good for your bone health.

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Post workout: kombucha -

Exercise is a stressor, and one of its effects can be a microbial imbalance. As such, a drink that provides probiotic support may be helpful for some people. Kombucha is one of those drinks.

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Post workout: kombucha -

This fermented drink is made from water, tea, sugar, yeast, and bacteria, providing probiotic benefits as well as hydrating you. It’s worth noting that kombucha is carbonated, which some people might not like.

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Post workout: protein shake -

A protein shake has become many people’s go-to drink. Whey protein, in particular, has a fast absorption rate, when compared to slow-digesting proteins such as casein. Both, however, can be beneficial.

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Post workout: protein shake -

You may also opt for adding a source of carbohydrates in the shake to replenish glycogen levels. However you chose to do it, a protein shake (regardless of the type of protein) is a sure bet.

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Post workout: electrolyte sports drinks -

Vigorous exercise can easily deplete our bodies, and these drinks work great in the presence of dehydration and electrolyte imbalances.

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Post workout: electrolyte sports drinks -

These should, however, be reserved for strenuous, long (over an hour) endurance sessions. These drinks have a fairly high sugar content too, so unless glycogen reserves get depleted and mild dehydration occurs, consuming them might not be that beneficial.

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Post workout: vegetable juice -

Veggies are not just good for your overall health. They can also work wonders for post-workout recovery. Many of these have high nitrate content and are packed with carbs, vitamins, and minerals.

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Post workout: vegetable juice -

You can either make a smoothie yourself, or buy ready-made vegetable juice. Give them a try!

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Post workout: orange juice -

Good ol’ OJ also has a place in post-workout nutrition. Rich in vitamin C and carbohydrates, it will help you recover after exercise.

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Post workout: orange juice -

A 2019 study found that “a single serving of 100% OJ provides a palatable, thirst quenching option that will not induce GI distress.”

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Post workout: beer -

Yes, you read that correctly. It turns out beer can be an option when it comes to post-workout drinks, according to a 2021 systematic review in the International Journal of Sport Nutrition and Exercise Metabolism.

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Post workout: beer -

Alcohol will hinder recovery and make dehydration worse, but light beer, under 4% ABV (alcohol by volume), in moderation, may help replenish glycogen levels and help balance fluids. After all, if you remove the alcohol, beer is a fermented drink made of water, hops, and malted cereals.

Sources: (Health Digest) (BarBend) (StyleCraze) (International Journal of Sport Nutrition and Exercise Metabolism) (Journal of Nutrition and Health Sciences) (International Society of Sports Nutrition)

See also: Facts about alcohol that will shock you

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