Studies found that drinking coconut water could be very effective in rehydrating the body after exercise 7. A single cup of cherries g provides many nutrients 8.

Studies show that the antioxidant and anti-inflammatory properties of cherries may provide relief from post-exercise injury and lead to faster muscle recovery 9. Adding lemonade to makes it a perfect homemade pre-workout drink.

Oranges and lime juice are good sources of vitamin C 10 Grapes are loaded with natural sugars, thereby providing glucose to your body, which you need before exercising. A study concluded that purple grape juice improved the performance of runners by increasing time-to-exhaustion due to its high antioxidative and anti-inflammatory effects Consume a drink containing these natural energy boosters minutes before you go to the gym.

A review study states that drinking pomegranate juice enhances exercise performance and post-exercise recovery It works as an energy drink for a gym session that helps you stay active and agile if consumed 30 minutes prior to it.

This performance enhancing drink is loaded with natural sugars and is rich in bioavailable compounds like lycopene i X A bright-red organic pigment responsible for the bright color of tomatoes and other fruits and vegetables. and vitamins A and C It is also an electrolyte balancer.

A study on 20 male cyclists supplemented with watermelon puree over two weeks showed that it enhanced endurance exercise performance and increased post-exercise antioxidant levels Consume it 45 minutes before working out or minutes after workout.

Banana is a versatile fruit loaded with vitamins and minerals along with high-energy carbs. One medium banana around g gives 27 g of carbs, 3.

Having bananas before and during prolonged and intensive exercises can help increase exercise performance This drink is a great source of water, electrolytes i X Minerals with an electric charge that balance the amount of fluid in the body and have the ability to affect many bodily functions.

It will keep you energized and hydrated g grapefruit contains 88 g of water while doing exercise. Consume it 60 minutes before working out. The polysaccharides and essential fats in spirulina are absorbed rapidly by the body and help in releasing energy.

Spirulina also aids the growth of Lactobacillus bacteria gut-friendly bacteria , which enable the production of vitamin B6 and release energy When combined with electrolyte drinks like coconut water, spirulina restores hydration levels and maintains electrolyte balance.

Cinnamon contains antioxidants and has anti-inflammatory properties It also boosts metabolism, making it an ideal beverage for a pre-workout drink in a tea form.

A study done on rats found that cinnamon supplementation after a workout helps reduce the oxidative damage caused by intense exercises These are the best homemade energy drinks to charge yourself before and after going to the gym or working out at home.

But why choose homemade energy and hydration drinks over marketed ones? The market is flooded with readymade energy drinks and post-workout meal replacement shakes. All of them claim to keep you energized all through your gym session. But experts recommend skipping the store-bought ones and making some natural pre-workout energy drinks as well as post-workout energy drinks and smoothies at home.

Hence, it makes perfect sense to make your own DIY recovery drinks for workouts. But there are certain points that you should keep in mind. Learn how to make 3 delicious and easy pre-workout recipes at home!

Save your money and time with these cheap DIY recipes. Check out this video! A homemade pre-workout drink can boost your stamina and give you strength during your workout. Be it coffee, beetroot juice, or green tea, the options are many.

Additionally, we have compiled a list of tips you should keep in mind for your pre- and post-workout drinks.

Check out the infographic below to know more! Save Illustration: StyleCraze Design Team. While there are many packaged drink options available, opting for natural energy drinks for the gym mentioned above would add to your workout benefits better.

Homemade and nutritious, these healthy vitamin drinks not only help repair the wear and tear of muscles post a strenuous workout, but also help replenish the lost electrolytes and fill you up with vital nutrients. Beetroot juice, chia berry juice, coconut water, cherry lemonade, and watermelon energizer are some of the many options mentioned above that you can explore.

Many of them also contain helpful levels of calcium, magnesium, sodium and potassium. Read the label on these drinks, however, because many of them are high in calories, which may be counterproductive following shorter workouts.

An ounce glass of coconut water contains 14 grams of sugar and milligrams of potassium, which far surpasses what sports drinks deliver. Potassium works with sodium to maintain water balance and trigger muscles to optimally contract and relax.

Vegetable juices have lots of helpful nutrients. Tomato-based juices are particularly helpful because they contain lycopene, which is an antioxidant that protects muscles from the stress caused by exercise. Many vegetable juices also have a much higher level of potassium than sports drinks.

Green tea is a great source of catechins, which are the antioxidants that fight heart disease and cancer. A recent study showed that drinking five cups of green tea every day for three months may help reduce belly fat.

Caffeine in coffee helps accelerate the absorption of carbohydrates, which the body needs after workouts in order to refuel glycogen stores. Keep in mind that most bodies only contain enough glycogen for one intense workout, so quick replenishment is key, especially on double-workout days.

Hydrate: Drinking water during and after exercise helps the body rid itself of toxins, while fighting off dehydration, which can result in painful muscles and excruciating muscle cramps.

Proper nutrition: Protein sources are necessary to rebuild muscle tissue and fuel the function of various cells, tissues and enzymes. Carbohydrates are vital, as well.

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Use limited data to select content. List of Partners vendors. Sports Nutrition. By Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Jonathan Valdez, RDN, CDCES, CPT. Learn about our editorial process. and Autumn Rauchwerk, MS, RDN, E-RYT.

Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Mia Syn, MS, RDN. Learn about our Medical Review Board.

Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.

Fact checked by Rich Scherr. The Importance of Plain Old Water Drinking water and eating a snack or meal that contains carbohydrates, protein, and salt not too long after you exercise may be all you need to recover from exercise lasting under an hour.

Our Top Picks. Best Overall:. Best for Strength Trainers:. Best for Endurance Exercisers:. Best for Plant-Based Exercisers:. Best for Exercisers with Food Allergies:. In This Article Expand. Our Picks.

How We Selected. What to Look For. Why Trust VeryWell Fit. Best Overall. View On Fairlife. com View On Instacart. Pros High protein Moderate carbohydrates Contains calcium, vitamin D, sodium, and potassium Lactose-free.

Cons Not appropriate for those following a vegan diet. Best for Strength Trainers. Muscle Milk Knockout Chocolate. Pros 40 grams of protein per bottle Contains sodium and fiber Good source of important micronutrients. Cons Slightly more expensive Lower in carbohydrates Extensive ingredient list, including artificial flavors.

The 10 Best Electrolyte Drinks of , Tested and Reviewed. Best for Endurance Exercisers. Pedialyte Electrolyte Solution Unflavored. Pros Contains electrolytes potassium, sodium Comes in an unflavored option.

Cons Lacks protein Carbohydrates are minimal. Best Post-Workout Supplements and Foods of Best for Plant-Based Exercisers. Ripple Protein Shake.

Pros Good source of protein and carbohydrates High amounts of electrolytes Good source of calcium and iron. Cons A bit high in added sugar. The 7 Best Protein Shakes of Best for Exercisers with Food Allergies.

Pros Vegan and free from common food allergens Good source of iron, sodium, and potassium Contains fiber. Cons Low potassium Low Carbohydrate. How We Selected the Post-Workout Drinks We reviewed dozens of post-workout drinks to select the best ones for all kinds of athletes.

We also asked these experts for their insights: Austin Bou , RDN, dietitian and spin instructor Nick Snow , BS, NASM-CPT, FNS, nutritionist and fitness director Tiffany Hsu , MS RD, CD, CSSD, wellness and performance dietitian In addition to nutrition facts, we considered several factors, including the amount of electrolytes, carbohydrates, and protein, plus flavor, availability, and price.

Carbohydrates Carbohydrates are vital for replenishing glycogen carbohydrate or energy stores that were depleted during workouts. Protein To calculate how much protein you need, athletes and avid trainers should opt for around 1. Frequently Asked Questions Is milk a good post-workout drink?

When should I drink a post-workout drink? Do I need a post-workout recovery drink? What should I not drink after a workout? The 6 Best Workout Supplements of Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

She works as a Physical Therapist at Adler Therapy Group and a BodyPump Instructor at OneLife Fitness. From building strength and increasing mobility to boosting your mood and managing stress , exercising regularly has many benefits.

But a challenging workout such as HIIT, running , or cycling can leave you running low on water and nutrients like electrolytes, both of which can contribute to feeling dehydrated , tired, or sore, says registered dietitian and nutrition consultant Lauren Minchen, MPH, RDN, CDN.

What you consume after a workout is as important as stretching before you start. Luckily, there are plenty of after-workout drinks that can help you replenish following a depleting sweat session. To help you settle on the right beverage to accompany your post-workout snack , we spoke to expert dietitians to learn which options are the best and why.

Keep scrolling to see seven post-workout drink options to help you recover and refuel to get your sweat on again in no time. Meet the Expert. Feeling tired or thirsty during or after your workout?

Though it may sound obvious, water is your surest bet to replenish, says Minchen. Electrolytes are minerals your body needs to function well, including sodium, chloride, potassium, magnesium, and calcium. But an intense workout—and all the sweating that comes with it—can drain your body of those nutrients, resulting in an electrolyte imbalance that can leave you feeling run down and dehydrated, says Minchen.

The solution? Restore that balance with the help of an electrolyte-packed beverage. Although Minchen advises sticking to the low-sugar varieties to rehydrate most efficiently, sports drinks are one standard option. Love water but want to switch things up?

Try coconut water, says Diana Savani, RD, LDN , a registered dietitian and nutrition consultant at Vita Coco. It's a natural source of electrolytes like potassium, sodium, and magnesium, making coconut water a great pick to help you replenish depleted minerals after a sweaty workout, she adds.

It also contains natural sugars, which Savani says can help restore energy after a tiring gym sesh. If water is too dull, but sports drinks are too much, settle in the middle with a hydrating glass of tea after your workout. The antioxidant-rich concoction can help support hydration, muscle recovery, and overall health, according to Minchin.

She recommends fruit-flavored chamomile, ginger, mint, and decaf green teas. Just be sure to pick a decaf variety, she emphasizes. Caffeine can cause further dehydration , which is the last thing you need after a tiring workout.

Though a glass of chocolate milk might remind you of your elementary school lunchroom, it's also a great way to recover from an intense workout, says Savani. Those nutrients can help restore depleted energy sources and give your body the sustenance it needs to repair and re-energize muscles that are stressed from exertion.

Having it about an hour before working out will provide energy and also prevent you from feeling tired and hungry.

Coconut water is a natural electrolyte that helps replenish the lost salts and balances the electrolyte concentration in your body. Studies found that drinking coconut water could be very effective in rehydrating the body after exercise 7.

A single cup of cherries g provides many nutrients 8. Studies show that the antioxidant and anti-inflammatory properties of cherries may provide relief from post-exercise injury and lead to faster muscle recovery 9.

Adding lemonade to makes it a perfect homemade pre-workout drink. Oranges and lime juice are good sources of vitamin C 10 Grapes are loaded with natural sugars, thereby providing glucose to your body, which you need before exercising.

A study concluded that purple grape juice improved the performance of runners by increasing time-to-exhaustion due to its high antioxidative and anti-inflammatory effects Consume a drink containing these natural energy boosters minutes before you go to the gym. A review study states that drinking pomegranate juice enhances exercise performance and post-exercise recovery It works as an energy drink for a gym session that helps you stay active and agile if consumed 30 minutes prior to it.

This performance enhancing drink is loaded with natural sugars and is rich in bioavailable compounds like lycopene i X A bright-red organic pigment responsible for the bright color of tomatoes and other fruits and vegetables. and vitamins A and C It is also an electrolyte balancer.

A study on 20 male cyclists supplemented with watermelon puree over two weeks showed that it enhanced endurance exercise performance and increased post-exercise antioxidant levels Consume it 45 minutes before working out or minutes after workout.

Banana is a versatile fruit loaded with vitamins and minerals along with high-energy carbs. One medium banana around g gives 27 g of carbs, 3.

Having bananas before and during prolonged and intensive exercises can help increase exercise performance This drink is a great source of water, electrolytes i X Minerals with an electric charge that balance the amount of fluid in the body and have the ability to affect many bodily functions.

It will keep you energized and hydrated g grapefruit contains 88 g of water while doing exercise. Consume it 60 minutes before working out. The polysaccharides and essential fats in spirulina are absorbed rapidly by the body and help in releasing energy.

Spirulina also aids the growth of Lactobacillus bacteria gut-friendly bacteria , which enable the production of vitamin B6 and release energy When combined with electrolyte drinks like coconut water, spirulina restores hydration levels and maintains electrolyte balance.

Cinnamon contains antioxidants and has anti-inflammatory properties It also boosts metabolism, making it an ideal beverage for a pre-workout drink in a tea form. A study done on rats found that cinnamon supplementation after a workout helps reduce the oxidative damage caused by intense exercises These are the best homemade energy drinks to charge yourself before and after going to the gym or working out at home.

But why choose homemade energy and hydration drinks over marketed ones? The market is flooded with readymade energy drinks and post-workout meal replacement shakes. All of them claim to keep you energized all through your gym session. But experts recommend skipping the store-bought ones and making some natural pre-workout energy drinks as well as post-workout energy drinks and smoothies at home.

Hence, it makes perfect sense to make your own DIY recovery drinks for workouts. But there are certain points that you should keep in mind.

Learn how to make 3 delicious and easy pre-workout recipes at home! Save your money and time with these cheap DIY recipes. Check out this video! A homemade pre-workout drink can boost your stamina and give you strength during your workout. Be it coffee, beetroot juice, or green tea, the options are many.

Additionally, we have compiled a list of tips you should keep in mind for your pre- and post-workout drinks. Check out the infographic below to know more! Save Illustration: StyleCraze Design Team. While there are many packaged drink options available, opting for natural energy drinks for the gym mentioned above would add to your workout benefits better.

Free standard shipping on all U. Every day, endurance athletes like you put their bodies to the test. They max out on weight training, strive to shave seconds off of their mile pace, and push their bodies to the limits.

However, it can stand in the way of your progress if you stress your muscles and fibers without giving them a chance to repair themselves.

Hard workouts also dehydrate your body and deplete your muscle glycogen stores. Not all recovery drinks for athletes are created equal. You must find one with the right ingredients to rebuild your muscles.

Read on for everything you need to know to decide on what to drink for muscle recovery. To understand why we recommend recovery drinks for athletes, you must know what is beneficial for muscle repairs.

After any good workout, the goal is to minimize the pain and prevent injury. You can do so by getting plenty of rest, drinking water, massaging the sore muscles, and supplementing your diet with the proper nutrients.

Water: One of the best things you can do for your body is stay hydrated with a good recovery drink. On its own, water helps carry nutrients and oxygen through your body, and it even cools you down after an intense workout.

It is the best natural recovery drink, but when you combine it with a post-workout energy drink mix, you can optimize hydration and give your body the jumpstart it needs to restore your muscles.

Sleep: Rest is equally important in the muscle recovery process. As you rest, your body can focus more on repairing the torn muscle tissue. We recommend getting at least eight hours of sleep each night if you want to improve your muscles faster and prevent any sport-related injuries.

Not to mention, critical hormones increase while you sleep. That means your body will get more testosterone and human growth hormones to boost your performance the next day. Massages: Regardless of the type of workout you did, a massage is an excellent way to increase blood flow in your muscles.

Doing so will help reduce muscle soreness and expedite your muscle recovery. Consuming food packed with vitamins and nutrients ensures that your body functions as it should, so your muscles can repair.

However, most people find it challenging to eat enough food to get those nutrients. For that reason, you should consider supplementing your diet with a good recovery drink. Read on to learn more about the specific nutrients you need from an after-workout drink. If you are a person who exercises strenuously several days in a row, fast muscle recovery will be vital to your health and safety.

Fortunately, a few key ingredients are found in post-workout drinks that can speed up the recovery process. As we mentioned, workouts can cause exercise induced muscle damage to the fibers in your muscles. More specifically, they damage the proteins that make up the fibers, which is why protein is popular among athletes.

When you consume protein through post-workout recovery drinks , it supplies your body with the materials it needs to restore those muscle fibers. In conjunction with protein, amino acids aid your body in recovery.