After a heavy workout, your body feels tired, you have Pain in your muscles and energy level dropped. It's a time when your body need a proper fuel to repair and become strong. Having drinks after a workout is an easy and fast way to provide this fuel. But not all drinks are same. Some fuels not just only remove thirst, they help in regrowing muscles, reduction of pain, and maintain energy level in body. In this article we will share 5 simple and powerful drinks that actually helps in muscle recovery. These drinks don't need any fancy supplements. These include only natural and tasty option.
Why drinks are important after workout?
When we do workout, our body utilize stored energy which is called glycogen. We also lose fluid and electrolytes through sweating. Muscles have small tears that need energy and proteins to repair.
A perfect post workout drink should have following characteristics:
- Rehydrate our body
- Maintain our energy level in the body or rise it
- Help in regeneration of muscles
- Reduce the inflammation caused by workout
- Choosing a drink can have a better effect in your fitness a progress.
1. Chocolate Milk
Yes you hear right, chocolate milk is one of the best post workout drink. It contains perfect ratio of carbohydrates and proteins (3:1). Experts recommend this combo drink.
How it works?
- Milk and chocolate refill the stored glycogen for future use.
- Protein helps in building muscles tears and tissues.
- Milk contain calcium and vitamin d that strong our bones.
How and when to drink?
- After 30 minutes of post workout, take a glass consisting of 250ml - 300ml.
- For healthy version of this shake, choose low fat milk and unsweetened cocoa powder.
2. banana berry shake
Banana and berries shake is perfect for tasty and recovery of the muscles. Banana gives instant energy and berries reduce the inflammation and pain caused due to the tears in muscles.
How it works?
- Banana gives potassium that reduce the pain and maintain fluid balance.
- Berries are good antioxidants that repair the muscles.
- Muscles repairing can be faster by adding yogurt.
Recipe data:
Blend these:
- 1 banana
- 1 cup mixed berries
- 1/2 cup Greek yogurt or almond milk
- 1 tbsp honey (optional)
3. Coconut water and pineapple shake
Coconut water is also called the sport drink of nature. It gives electrolytes like sodium, potassium and magnesium. By adding pineapple, taste is increased and recovery is also faster. It contains bromelain enzyme.
How it works?
- Coconut water hydrate the body and balance the electrolytes
- Pineapple reduces the Inflammation and faster the process of healing
- It is easily digestible.
How to prepare?
1 cup coconut water in 1/2 cup pineapple. Mix and enjoy.
4. Yogurt protein shake
Protein shake is a classic post workout choice. But by using yogurt instead of milk make it more creamy and digestion friendly.
How It works?
- Greek yogurt gives proteins and probiotics
- Milk or almond give extra calcium
- Fruits add natural sweetness and vitamins
Recipe:
Blend these
- 1 cup Greek yogurt
- 1/2 cup milk or almond milk
- 1 tbsp honey or dates
- Small quantity of berries
5. warm oat and cinnamon drink
Sometimes we need warm and comfort after a workout. Warm oat and cinnamon drink is a best option.
How it works?
- Oats give slow carbs
- Milk or plant based milk give proteins and calcium.
- Cinnamon reduces the inflammation and stable blood sugar level
Recipe:
- 3 tbsp oats in a 1 cup milk or almond milk
- Add small quantity of cinnamon and honey
- Drink warm
Best time to drink it:
It's best to take the drink after 30-45 minutes of workout. It's called anabolic window when body absorb nutrients at faster rate. Recovery may be slowed if you take it late.
Final thoughts:
Post workout drink is not just for cooling, it's a best part of your fitness journey. A perfect drink repair your muscles and reduce your pain and regain your energy level. It does not need expensive supplements. Simple and natural drinks like chocolate milk, smoothies, coconut water, yogurt shake and oat drinks give amazing results. Try one of these, in your next workout. You will feel that you are ready for faster recovery.