What to Drink Before, During and After a Workout

Whether you’re an elite athlete or just someone looking to stay fit and healthy, what you drink before, during, and after a workout can significantly impact your performance and recovery. Proper hydration and nutrient intake are crucial for achieving your fitness goals and staying energized throughout your exercise routine. This article will explore what to drink at each workout stage to optimize results.

Before the Workout

Preparing your body for the physical demands ahead is essential before you hit the gym or embark on a run. Proper pre-workout hydration and nutrition can help you perform at your best.

Cats Coming/ Pexels | Hydrate with water and electrolytes during intense workouts

Here’s what to drink before your workout:

1. Water: Hydration is key. Start by drinking a glass of water at least 30 minutes before your workout. This helps ensure that you’re adequately hydrated before you even begin.
2. Electrolyte Drinks: Consider sipping on an electrolyte drink if you’re engaging in an intense or prolonged workout. These beverages help replace the essential minerals lost through sweat, such as sodium, potassium, and magnesium, which are crucial for muscle function and preventing cramps.
3. Green Tea: Some studies suggest drinking green tea before a workout can boost fat oxidation and improve endurance. Its natural caffeine content can also provide a gentle energy lift.
4. Protein Shake: A protein shake can be beneficial if you’re engaging in strength training. Consuming protein before a workout can enhance muscle protein synthesis, helping you build and repair muscle tissue more effectively.
5. Carbohydrate-Rich Beverages: For longer and more intense workouts, consider consuming a carbohydrate-rich beverage like a sports drink or a homemade smoothie. Carbs are the body’s primary energy source, and having a source of quick-acting carbohydrates can boost your endurance.
6. Coffee: Many athletes swear by a cup of coffee as a pre-workout beverage. Caffeine can increase alertness and energy levels, potentially improving your performance.

Remember that the ideal pre-workout drink can vary from person to person based on their goals, body type, and sensitivities. Experiment with different options to find what works best for you.

PhotoMIX Company/ Pexels | The best energy drink is one you make in your own kitchen

During Workout

Staying hydrated and maintaining energy levels during your workout is essential to sustain your performance. Here’s what to drink while you’re exercising:

1. Water: Continue sipping water throughout your workout, especially if it’s a longer session. Dehydration can lead to a decrease in performance and increase the risk of injury.
2. Sports Gels or Chews: These products are designed for endurance athletes and can provide a quick source of carbohydrates to keep your energy levels up during extended workouts.
3. BCAAs (Branched-Chain Amino Acids): Some people find that BCAAs can help reduce muscle fatigue during prolonged workouts. These amino acids can be consumed in powder or capsule form and may help with muscle recovery.
4. Coconut Water: This natural electrolyte-rich beverage can be an excellent alternative to commercial sports drinks, offering potassium and other essential minerals.
5. Diluted Fruit Juice: Mix fruit juice with water for a natural source of carbohydrates and electrolytes. The sugar content in fruit juice can provide a quick energy boost.

Remember to listen to your body during your workout. If you start feeling fatigued, dizzy, or crampy, it’s essential to stop and rehydrate. The key is to find the right balance of fluids and nutrients that work for you and your workout intensity.

Polina Tankilevitch/ Pexels | Coconut water pre workout helps you stay hydrated during resistance training and endurance exercise

After Workout

The post-workout period is crucial for recovery and refuelling your body. What you drink after your workout can significantly impact your ability to bounce back and adapt to exercise stress. Here’s what to consider:

1. Water: Rehydrate with water immediately after your workout. You may have lost a significant amount of fluids through sweat, and it’s crucial to replenish them.
2. Protein Shake: Consider consuming a protein shake within 30 minutes to an hour after your workout. Protein is essential for muscle repair and growth, and consuming it after exercise can help kickstart recovery.
3. Chocolate Milk: Some studies have shown that chocolate milk can be an effective post-workout recovery drink. It contains a good balance of carbohydrates and protein, making it an excellent option for replenishing glycogen stores and aiding muscle recovery.
4. Tart Cherry Juice: This natural source of antioxidants may help reduce muscle soreness and inflammation after a tough workout.