Wait, don’t settle for just an energy bar, we have something better, more affordable, and twice as healthy to help you boost your stamina, health, and progress after a tough gym session.
Exercising is not just for a great body but also for a peaceful mind. Some people find gym sessions or just a simple workout at home to be therapeutic on a stressful day, as it can instantly lift the mood. But a good workout wouldn’t just leave you feeling sore and sweaty, it can also lead to water loss and a nutrient deficit body.
This is where post-workout drinks come in handy. They are dense in nutrients, boost hydration, and are easy to prepare. Here are some of the best SoulFactors-approved, easily accessible, and underrated post-workout drinks that are so yummy that they can make you forget your pizzas and fries.
Are you someone who is hitting hard in the gym but has sore muscles? Are you having a hard time shedding those extra pounds around your waist, or feeling tired halfway through your gym routine? Then this article on the best post-workout drinks to keep you going throughout the day is for you.
What Are Post-Workout Drinks?
Post-workout drinks or recovery drinks are healthy drinks that can help the body gain its energy back by adding nutrients to your body. Most post-work drinks are extremely healthy and will instantly make you feel energized. Post-workout drinks are readily available in the market commercially made, while they also can be prepared at home from scratch. Both are beneficial, but if you are someone on a budget, you do not need to empty your pockets to get a post-workout drink, they are easily available around you or can simply be whipped with the things you have in your kitchen.
What Is The Importance Of Post-Workout Drinks?
When it comes down to recovery from the workout, the key to keeping the body fit and fantastic is hydration. You need to rehydrate to make sure your gym sessions are paying off. A good post-workout drink will have the vital nutrients that are essential for healing the body, making the muscles strong, reducing joint friction, and lowering the heart rate and body temperature. The benefits of post-workout drinks don’t end there. They will also make sure that your digestive system is working properly for the whole day.
Did you know? Anything you eat post-workout is easily absorbed by the body and is the key to getting your energy back and staying fit and healthy. Post-workout drinks will also aid the body in getting enough fiber for digestion and keeping you feeling full, burning fat better, and also helping the body in building muscle.
The Risk Of Dehydration Post-Workout
One of the major reasons why people fail to see results post gym sessions or eating clean is lack of hydration. Especially if you are above 30, then the risk of dehydration can give rise to various health complications. This is because as one age, the body naturally starts losing water. Working out will create an additional water loss which needs to be compensated.
Also as we age, we tend to stop feeling as thirsty as we used to our younger selves, and this will make it harder to drink an adequate amount of water. Improper hydration will not just affect your workouts but will also affect your kidneys, giving you fatigue, headache, and dizziness, giving you all the more reason to try different post-workout drinks.
One of the earliest and key signs that your body is not getting enough hydration is dark yellow urine.
Nutritional Benefits Of Post-Workout Drinks
- Speedy recovery after a tough workout
- Give more stamina and energy throughout the workout
- Stop energy levels or glycogen levels from dropping
- Aid in muscle building and muscle repair
Post-Workout Drink Nutrients And Their Purpose
Proteins: Protein is a very important post-workout nutrient. They are the key to rebuilding and repairing muscles. So make sure you have enough protein in your post-workout drink.
Carbs: Carbs are energy generators; they are the fuel that helps your cells from becoming exhausted and help them do their job properly.
Fiber: Keeps you feeling full for longer periods and helps you with bloating and indigestion
Apart from natural ingredients, if you are more into getting supplements to drink post-workout then make sure it has the following ingredients:
- BCAAs such as Valine, Leucine, and Isoleucine(1) also known as amino acids, are the basic ingredients that every post-workout drink should have in them. These acids help in the generation of protein in the body which helps in rebuilding muscles and repairing them.
- L-Citrulline DL-Malate aids the body by helping with the recovery process, it helps heal soreness and pain post-workout.
- Beta-Alanine we call it “endurance specialist” is a great ingredient to be included in both pre and post-workout drinks.
- Electrolytes like magnesium and sodium can get drained post-workout, having them in your post-workout drinks can help in replenishing them in the body.
- Ginseng is an energy booster that can revive you post-workout, encouraging you to get back to the gym.
Best Post-Workout Drinks You Need To Try In 2023
Let’s start with the most basic, easily available post-workout drinks naturally available
The best natural post-workout recovery drink and the easiest way to rehydrate after exercise. Most people prefer water as their favorite post-workout drink. This is because it requires zero effort to make and is the richest source of hydration from Mother Nature.
Also with water, you do not need to worry about calorie count, sugar, etc. If you are not into very tough workouts and you are someone who loves moderate-level workouts at home or the gym, water is your best choice.
If plain water bores you, all you need to do is add some fresh fruits like strawberries, and oranges or natural flavoring agents like lemon, mint cucumbers, etc. to your post-workout water. Cucumber drink contains antioxidants that can avoid menopausal symptoms and slow aging. You can also tweak the post-workout water to fit your needs. For example, if you are feeling very tired or nauseous, add a little bit of salt; and if your sugar levels are down add a little bit of sugar, and you will feel instantly relieved.
Enhanced Waters are waters that are supplemented with electrolytes. They are also known as designer waters or fitness waters, as they are most preferred by fitness enthusiasts. If you love an intense workout, then you might find the enhanced water an interesting post-workout drink option.
Note: Follow the guidelines and drink only the required amount of enhanced water, they aren’t supposed to be taken blindly like plain water.
Known as one of the best post-workout drinks for weight loss, coconut water is a great natural source of electrolytes(2). They are also low in fat and sugar, making them an ideal post-workout drink.
Drink plain milk without adding any additional sugar. Milk is rich in calcium, which can help in strengthening the bones and also gives you energy.
Taking orange juice by diluting it with a little water can be a great post-workout energy drink for instant hydration and refreshment.
Black tea, green tea, white tea… Any tea when taken without added sugar will act as a good source of hydration as well as give a boost of antioxidant supply to the body.
Drinks Rich In Greens
Dark greens can help replenish vitamins and minerals that are lost from the body during workouts. Having green leafy vegetables in the form of a drink will make sure that the body can easily absorb its nutrients better. Having a meal post workout is tough, therefore having the benefit of a nutrient-rich meal in the form of a shake is easier.
Post-Workout Green Smoothie Recipe
Spinach and pineapple smoothie, homemade post-workout drink: Add a few pieces of frozen pineapples, a spoon of Greek yogurt, coconut water, and any green leaf of your choice, for example, spinach. Blend them in a blender till they are smooth and creamy. The post-workout drink rich in antioxidants, electrolytes, and nutrients is ready.
Protein Shakes As A Post-workout Drink
Protein shakes are by far one of the most loved post-workout drinks. Proteins can repair muscles as well as build them. Having protein shakes right after the workout has been claimed to give extra benefits and quicker results.
Post-Workout Chocolate Protein Smoothie Recipe
To make this yummy and healthy post-workout drink all you need to do is add raw cocoa powder, oats, peanut butter, banana, whey protein powder (any brand of your choice), fennel, or chia seeds, to a cup of milk. Add in some ice cubes and blend them till creamy and smooth. Have the drink immediately after preparation.
I hope you found this article on the best post-workout drinks to keep you going throughout the day helpful in finding a perfect drink that suits you the best. Unlike what you see celebrities drink post-workout, making post-workout drinks need not be complicated or time-consuming. When you get home feeling all tired, these drinks mentioned above are easy to grab. While making a blend of smoothies does have added benefits, for instant hydration and recovery these drinks work just fine, especially if you are a beginner.
Which is your favorite post-workout drink?