You do not need to adhere to water
Let us face it can, even at its finest, flavor dull. But proper post-workout hydration is crucial, particularly if you want to recover properly and maintain endurance.
The good news is that water isn’t the only thing you may drink to replenish lost fluids. There are more options than just your go-to sports drink or bottle of water. For optimum hydration, here are five drinks that hydrate just in addition to water — some choices might even surprise you.
A case for chocolate carbohydrates
There is some fantastic news for chocolate lovers. Chocolate milk has double the carbohydrates compared to its plain counterpart, making it a great selection for post-workout recovery. Consuming carbohydrates after exercise replenishes the muscles by substituting the glycogen that dropped during a workout. Pair carbs with protein and you’ve got the very best retrieval potential for exhausted muscles.
Losing too many electrolytes through perspiration can also cause an array of symptoms, including fatigue, muscle cramps, and mental confusion. Chocolate milk can help with that. Its high water content may hydrate and replenish essential electrolytes, such as potassium, calcium, and magnesium.
Studies have found chocolate milk to be somewhat beneficial, especially for cyclists, endurance athletes, and runners. one study from 2010 revealed that chocolate improved healing and subsequent performance in cyclists more efficiently than an isocaloric carbohydrate beverage. A 2011 study found milk more powerful than water for combating exercise-induced dehydration in children.
Chocolate milk for post-workout has
- High water content
- Essential electrolytes
- Carbohydrates to replace missing glycogen
Another reason to love coconuts
We all know the numerous advantages of coconut oil, including its high level of antioxidants and nutrients. So of course it’s no surprise that it’s a good post-workout beverage too. Much like Gatorade and other popular sports drinks, coconut water includes elevated levels of electrolytes such as magnesium and potassium.
In 2012, one study discovered coconut water to be just as beneficial for post-workout retrieval as both sports drinks and water. But the findings also noted that drinking water and coconut water concentrate could cause bloating along with an upset stomach compared to sports beverages. So you might choose to avoid throwing back coconut water as if you would a sports drink and rather hydrate slowly.
Coconut water also contains less sodium than sports drinks, which can be critical for replenishing after workouts. While endurance athletes should likely reach for something, coconut water has been demonstrated to be a great option for milder workouts.
Coconut water to get post-workout contains
- High levels of magnesium and potassium
- Lots of antioxidants and nutrition
- Less sodium than sports beverages
Tart juice to fight sore muscles
Retrieval for those tired, sore muscles might just already be in your fridge. Antioxidant-rich cherry juice aids in reducing inflammation and the advantages of muscle healing and operate. That sounds like just the ticket for an effective post-workout recovery drink!
One 2010 study examined marathon runners who drank cherry juice both before and after their run and reasoned that the juice contributed to quicker muscle recovery. It does this by raising antioxidants and diminishing inflammation and lipid peroxidation.
A study from 2006 backed this claim up, demonstrating that cherry juice not only decreased muscle damage but also considerably 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 obtain the unsweetened version and maintain your fill to just one serving (10 ounces).
Cherry juice for post-workout
- Assists in anti-inflammatory response
- Reduces muscle damage
- Prevents strength reduction
Enhance relaxation with green and black tea
Your relaxing cup of tea has more advantages than you believe. Research shows that tea, both green and black, can succeed in fat oxidation (the practice of where fat are broken up into smaller molecules which have stored and utilized for energy) during aerobic exercise and post-workout recovery. Similar to cherry juice, tea’s high levels of antioxidants have been shown to help reduce muscle soreness and regain muscle strength quicker.
In one special study in 2010, trained male athletes discovered lots of benefits from drinking tea after completing intensive sprints. Their bloodwork revealed that they had higher antioxidant levels and reduced cortisol levels after ingesting tea rich in the antioxidant theaflavin. The tea also provided less DOMS (delayed onset muscle soreness) for its athletes.
Tea for post-workout
- Is successful in fat oxidation
- Reduces muscular soreness
- Recovers muscle strength
Happy hour after workouts
You might be onto something if you love a good happy hour after your workout. Beer, like sports drinks, include carbs and electrolytes. And research has concluded that a beer after exercise doesn’t have negative consequences on hydration. In reality, those who consume beer moderately tend to be more active. Light beer with added sodium especially has been demonstrated to replace fluid loss after high-intensity cycling.
If you can get your hands on nonalcoholic beer, then there are wins there too. Nonalcoholic beer was demonstrated to reduce post-race inflammation in healthy male runners and upper respiratory tract illness incidence. Moderation is key here, however. Too much alcohol can suppress muscle protein synthesis, making your hard work in the gym all for naught.
Beer for post-workout
- Contains carbs and electrolytes
- Replaces fluid reduction
- May reduce post-workout inflammation
These five tasty beverages prove that post-workout hydration doesn’t have to be dull. Have you got a go-to recovery drink? Can you try any of them?