Regardless of the intensity and type of your workout, hydration is a key to speed recovery and replenish lost fluids and electrolytes. While water is important to keep you hydrated before, during, and after a workout, there are other types of beverages to consume in order to boost the impact of your workout. These beverages add nutrients to your body and help your body to recover, especially after you have an intense and rigorous session.
Read on to know the drinks you should consume after a workout:
Protein shake
Protein shake is not just for bodybuilder; if you exercise regularly, it is good to consume protein shake after each of your workout session. With one scoop of protein powder, you allow yourself to increase your protein intake and boost your body without too much effort. Drinking a protein shake after a workout will help muscles recover to a stronger state and help to stimulate muscle growth. The recommended type of protein you can take is casein protein, as it is rich in glutamine, an amino acid that aids recovery and the slowest to digest.
Tart cherry juice
Tart cherry juice has been proven to help athletes recover after competition. The antioxidants in tart cherry juice may help promote recovery after your workout. In small studies, taking tart cherry juice before and after training helped lower inflammation after intense exercise, improved muscle strength recovery, and reduced pain.
Chocolate milk
What a fun drink option to take after a workout, isnβt it? There are actually reasons why chocolate milk is a drink you should consume after a workout. Chocolate milk has 20 grams of carbohydrate to eight grams of protein. This combination is essential for refueling tired or damaged muscles and assists with the workout recovery process. Just make sure that you get low fat and less sugar version!
Beet juice
Medical studies and scientific research have often linked beet juice consumption with enhanced sports performance. Beet is an excellent source of nitrates which are converted to nitric oxide by the enzymes in our saliva. This process helps in enhancing blood flow, which in turns puts less stress on the heart during intense workouts. Also, a greater blood flow means more nutrients for your hard-working muscles.
Coffee
It might sound odd, but drinking coffee after a workout might decrease inflammation and boost recovery. Studies have found that caffeine can also decrease muscle pain after workout. Caffeine blocks a biochemical that plays a role in the pain cycle, so you donβt feel sore after a tough exercise session. If coffee sounds like the drink you will take after todayβs workout system, remember to stick with only one cup of coffee since too much caffeine can make your heart race and leave you feeling jittery.
Coconut water
This natureβs Gatorade contains high levels of electrolytes like sodium, magnesium, and potassiumβwhich you clearly need after a workout. Collectively, electrolytes help retain fluids and maintain proper fluid balance. The high level of sodium and potassium in coconut water are crucial not only for effective hydration, but also stabilizing membrane potential, maintaining blood pressure and volume, and preventing muscle cramps. In addition, the low sugar content of coconut water, especially when compared to artificially sweetened sports drinks, makes it favorable choices.
Last but not least, water
No need long explanation about this. While the list of beverages above will boost the impact of your workout and help you recover, it is very important to stay hydrated before, during, and after workout. Always keep a bottle of water near you to sip in between your workout session.
