5 drinks to perk you up post-exercise

October 19, 2017

Proper post-workout hydration is crucial, especially if you want to recover properly and maintain endurance.

The good news is, water isn’t the only thing you can drink to replenish lost fluids.

Here are some drinks that will replenish your tired body:

1. Chocolate drink

Losing too many electrolytes through sweating can also cause an array of symptoms, including fatigue, muscle cramps, and mental confusion. Chocolate milk can help with that. Its high water content can hydrate and replenish essential electrolytes, such as potassium, calcium, and magnesium.

Studies have found chocolate milk to be very beneficial, particularly for cyclists, endurance athletes, and runners. One study from 2010 showed that chocolate milk improved recovery and subsequent performance in cyclists more effectively than an isocaloric carbohydrate drink. A 2011 study found milk more effective than water for combating exercise-induced dehydration in children.

Chocolate milk for post-Workout has

high water content
essential electrolytes
carbs to replace lost glycogen

2. Coconuts

We all know the many benefits of coconut water, including its high level of antioxidants and nutrients. So of course it’s no surprise that it’s a good post-workout beverage too. Like Gatorade and other popular sports drinks, coconut water contains high levels of electrolytes such as potassium and magnesium.

In 2012, one study found coconut water to be just as beneficial for post-workout recovery as both sports drinks and water. But the findings also noted that drinking coconut water and coconut water concentrate could cause bloating and an upset stomach compared to sports drinks. So you may want to avoid throwing back a coconut water like you would a sports drink and instead hydrate slowly.

Coconut water also contains less sodium than sports drinks, which is critical for replenishing after sweaty workout sessions. While endurance athletes should probably reach for something else, coconut water is proven to be a great option for lighter workouts.

Coconut contains:

high levels of potassium and magnesium
lots of antioxidants and nutrients
less sodium than sports drinks

3. Cherry juice

Antioxidant-rich cherry juice aids in reducing inflammation and benefits muscle recovery and function.

One 2010 study examined marathon runners who drank cherry juice both before and after their run and concluded that the juice contributed to quicker muscle recovery. It does this by increasing antioxidants and decreasing inflammation and lipid peroxidation.

A study from 2006 backed up this claim, showing that cherry juice not only decreased muscle damage, but also significantly prevented strength loss when compared to a placebo. While cherry juice can be beneficial for both endurance athletes and everyday workouts alike, it’s important to find the unsweetened version and keep your fill to just one serving (10 ounces).

Cherry juice contains

aids in anti-inflammatory response
decreases muscle damage
prevents strength loss

4. Black and green tea

Your relaxing cup of tea has more benefits than you think. Research shows that tea, both green and black, can be effective in fat oxidation (the process of where fat are broken into smaller molecules that get stored and used for energy) during aerobic exercise and post-workout recovery. Much like cherry juice, tea’s high levels of antioxidants have been shown to help reduce muscle soreness and recover muscle strength quicker.

In one particular study from 2010, trained male athletes found many benefits from drinking tea after completing intensive sprints. Their bloodwork showed that they had higher antioxidant levels and lower cortisol levels after consuming tea rich in the antioxidant theaflavin. The tea also provided less DOMS (delayed onset muscle soreness) for the athletes.

Tea for post-workout: