Four Great Post-Workout Drinks

· August 8, 2017
After a training session, you should opt for food and beverages that help you recover and build strength but don't add extra calories. Try some of these!

Exercise is something that every person needs. It not only helps shape and tone your body by strengthening the muscles and tissues, it also improves your overall physical and mental condition. However, we also need to replenish our bodies, and for that reason we bring you these four great post-workout drinks.

To get these mental and physical benefits, you should get exercise at least three times a week and eat a balanced diet.

However, pushing your body beyond its normal limits during exercise requires the expenditure of a lot of energy.

With that in mind, it’s a good idea to stay in balance with the food you eat, and here are these great post-workout drinks for you to try.

Diet and exercise

See also: 13 activities to do with an exercise ball

A woman doing press ups.The basic diet fundamentals aren’t very complicated. After all, what you eat plays a central role in providing energy to your entire body, as long as you’re getting nutritious ingredients.

The human body requires carbohydrates, proteins, and fats which are converted into calories according to your particular metabolism.

These nutrients will be used in a particular order by your body, depending on its needs and requirements.

Carbohydrates are synthesized first, proteins second (these are the most important for physical activity), and finally, fats are last.

Recommended post-workout drinks

Based on what we’ve explained so far, there are certain beverages that can help you enhance not just your physical recovery after exercise, but that will also prevent your muscles from cramping.

These benefits depend on your training program and the nutrients you consume – in this case, we recommend post-workout drinks that are rich in protein and carbohydrates.

The following are some of the most recommended options to have after your workout:

1. Banana smoothie

Ingredients

  • 4 egg whites
  • 1 banana
  • 1 small yogurt container (skim)
  • Ice (to taste)

Preparation

  • Firstly, you’ll need to separate the whites from the eggs. We recommend creating a small hole in the eggshell, through which the white will easily escape. Set them aside.
  • Next, slice the banana and add it to a bowl with the yogurt.
  • Microwave the egg whites for about one minute.
  • After that time, you can add them to the bowl with the banana and yogurt.
  • Pour all ingredients into the blender and process until you get a delicious and nutritious smoothie.

2. Milk and oatmeal smoothie

A bowl of oats and some milk.Ingredients

  • 2 cups of whole milk (preferably cow’s milk)
  • 4 tablespoons of cottage cheese
  • 2 bananas
  • 5 tablespoons of whole oats
  • 6 egg whites

Preparation

  • Before you prepare this smoothie, extract the egg whites and microwave them (as in the previous recipe).
  • Add the two cups of milk to a large bowl.
  • Add the cottage cheese, sliced bananas, oats, and egg whites, and mix well.
  • Now, pour all ingredients into your blender and process until you get a smooth beverage.

3. Cherry juice

A bowl of cherries to make great post-workout drinks.
One of the side effects of excessive physical activity is inflammation. This is partly due to the effort placed on your joints, where several bones in your body meet.

Your muscles and skin can also become inflamed due to fluid retention, blood flow to the area, and the rupture of micro-capillaries.

Because of this, cherry juice is an excellent option for fighting the swelling.

Thanks to its anti-inflammatory properties, cherries are recommended after each training session.

Visit this article: 5 surprising causes of inflammation

4. Chocolate milk

As most people know, milk-based beverages with chocolate can often be filled with calories.

You might want to know, however, that they’re mostly made up of carbohydrates and proteins.

These nutrients greatly improve your muscle recovery after exercise.

Some athletes even claim that when it comes to hydration, this beverage is even better than water.

Before you decide to consume it regularly, however, it’s best to talk with a nutritionist.

  • Afriani, Y., Putri, K. R., Penggalih, M. H. S. T., Kandarina, I., & Sofro, Z. M. (2015). Effect of banana isotonic drink to maintain hydration through urine and blood electrolytes. Pakistan Journal of Nutrition. https://doi.org/10.3923/pjn.2015.453.456
  • Fulgoni, V. L., Chu, Y. F., O’Shea, M., Slavin, J. L., & DiRienzo, M. A. (2015). Oatmeal consumption is associated with better diet quality and lower body mass index in adults: The National Health and Nutrition Examination Survey (NHANES), 2001-2010. Nutrition Research. https://doi.org/10.1016/j.nutres.2015.09.015
  • Jakobek, L., Seruga, M., Medvidovic-Kosanovic, M., & Novak, I. (2007). Anthocyanin content and antioxidant activity of various red fruit juices. Deutsche Lebensmittel-Rundschau.
  • Possemiers, S., Marzorati, M., Verstraete, W., & Van de Wiele, T. (2010). Bacteria and chocolate: A successful combination for probiotic delivery. International Journal of Food Microbiology. https://doi.org/10.1016/j.ijfoodmicro.2010.03.008