Now that you know the importance of rehydration and replenishment after exercise, let’s discuss specifically what to drink after a workout to aid in muscle recovery. If you aren’t excited about drinking water, don’t despair—there are many other post-workout drink options you can choose from that help to achieve healthy muscle tissue.
#1: Chocolate Milk
Yes, you heard us right. Chocolate milk is an excellent post-workout drink for those who can handle dairy products.[3] This is because chocolate milk provides several key elements your body needs after exercise, including:
- Fluids for rehydration
- Carbohydrates to replenish stores
- Protein for muscle recovery
- Sodium to boost electrolyte balance
If you’re vegan or can’t consume dairy products, non-dairy based chocolate milks may offer some of the same benefits. Just look for a product that has a 4:1 carbohydrate to protein ratio for maximum effectiveness and post-workout nutrition.
#2: Smoothie
Another perfect post-workout recovery beverage for any athlete is a smoothie. The possibilities for smoothies are endless but there are a few key components you want to include to fully take advantage of your smoothie’s potential. You can build the ideal smoothie with:[4]
- Liquid – Begin by choosing a base. You can use milk (dairy or non-dairy), coconut water, plain water, or a little bit of fruit juice.
- Fresh fruit – Next, add fruit for flavor and vitamin boosts. Excellent choices include bananas, berries, pineapple, or mango.
- Protein – If you used milk as a base, you’ve covered some of your protein needs. However, a little more can help enhance recovery. Try a little Greek yogurt, silken tofu, or shilajit resin that are mild in flavor, but offer great benefits.
- Healthy fats – Lastly, you should include a little bit of healthy fat. Fat helps your body absorb and use the other nutrients it needs. Nut butters, flaxseeds, or even avocado can take your smoothie to the next level in terms of nutrition and recovery.
#3: Fruit Juice
Fruit juices can also be a good post-exercise choice after a tough workout. They’ll help you replenish your carbohydrate stores while also adding some valuable vitamins and nutrients. Some of the best choices include:
- Orange juice – This old standby will provide you with hydration, vitamin C, calcium, and a burst of carbohydrates to expedite your recovery process after your workout session.
- Beetroot juice – Beet juice might help you recover from exercise more rapidly by easing some of the soreness in your muscles after your workout.[5] This way, you can get back out there the next day feeling refreshed.
- Tart cherry juice – Similar to beet juice, adding tart cherry juice to your routine may help expedite your recovery after a hard workout.[6] This can be achieved by drinking cherry juice or adding tart cherry powder to your water.
Look for 100 percent fruit juices, not the concentrated kind, for best results.
#4: Vegetable Juice
If you prefer juice without the sweetness of fruit, you can sip on vegetable juice after your workout. Look for varieties with recognizable ingredients or, even better, dust off that juicer you received as a gift years ago and make your own.
Vegetable juice can help rehydrate you while also providing some carbohydrates, vitamins, and minerals to expedite your recovery.
#5: Protein Shake
A protein shake can give you a post-workout boost without as many ingredients as a smoothie. Typically, you make a protein shake by mixing protein powder with a liquid base. When shopping for protein powders, look for those that:
- Contain quality ingredients
- Utilize third-party testing to assure label accuracy
- Have positive reviews
- Fit into your budget
Beware of protein powders that contain a lengthy list of ingredients. Some people are sensitive to whey protein and other additives commonly found in protein supplements. Your best bet is to choose only powders made from clean, plant-based ingredients, such as a vanilla plant protein powder.
#6: Electrolyte Drink
There are many electrolyte replacement tablets and powders that you can choose from. These options will help you rehydrate while also balancing your electrolyte levels. If you’re a heavy sweater or if you’ve completed an intense workout, you should make sure to drink a beverage with extra electrolytes or add an electrolyte packet to your water as soon as possible after you wrap up your session.
#7: Sports Drink
Sports drinks are heavier on carbs than electrolyte beverages. Your typical sports drink contains a balanced mixture of:[7]
- Fluids
- Electrolytes
- Glucose
The added glucose (sugar) helps replenish your carbohydrate levels after intense exercise. However, some people may find the sugars too difficult to digest after working out and may experience some stomach discomfort.
#8: Coconut Water
Coconut water has become a trendy workout recovery drink because of its electrolyte content. Coconut water is rich in potassium but not high in sodium or carbohydrates. Therefore, it’s probably best to sip coconut water after easier workouts when you don’t need to replenish as much.
You can also pair coconut water with a carb-rich snack to meet your recovery needs.
#9: Tea
Do you look forward to your daily cup of tea? If so, you’re in luck. That warm (or cold) beverage you love can also help your body rehydrate and recover after a workout.[8] That being said, there are a few specifics that you need to keep in mind when brewing a cup post-exercise, such as:
- Green and black tea are the best options
- Opt for unsweetened, freshly brewed varieties
The antioxidants in both black and green teas may help speed up your recovery while the fluid used to brew the tea will help you rehydrate.
#10: Water
Plain water isn’t to be overlooked as a post-exercise beverage—it rehydrates you quickly and cheaply. However, one problem with plain water is that it won’t help you replenish your electrolyte, carbohydrate, or protein stores. If you opt for plain water, make sure you pair it with a snack that will up those levels.
