After a strenuous workout, it’s important to replenish your body with the right nutrients. A lot of commercial post workout drink options are full of sugar and artificial ingredients, however, which can do more harm than good. Fortunately, it’s easy to make your own healthy and delicious post-workout drink at home. This quick and easy recipe includes all of the essential nutrients your body needs to recover from a workout, without any of the unhealthy junk.
There are some homemade post-workout drinks that are quick and easy to make, and it’s packed with the nutrients your body needs to recover. It includes electrolytes, sodium, potassium, and magnesium, as well as protein and carbohydrates.
Why You Need
- Your body is depleted of glycogen and needs to be replenished
- You need to rehydrate after sweating
- Your body needs electrolytes
- You body temperature needs to be regulated
Post Workout Drinks in No Time
If you’re looking for a quick and easy way to rehydrate after a workout, try one of these homemade post-workout drinks. They’re all made with natural ingredients and are ideal for replenishing electrolytes and fluids.
1. Coconut water:
This refreshing beverage is packed with electrolytes and is a great way to rehydrate after a sweaty workout.
2. Homemade sports drink:
Mix equal parts of 100% fruit juice, water, and electrolyte powder or tablets to make your own sports drink. This is a great option if you’re looking for something less sweet than commercial sports drinks.
3. Chia Fresca:
This Mexican drink is made with chia seeds, which are a good source of fiber and antioxidants. Simply mix chia seeds with water and your favorite fruit juice or flavorings.
4. Fruit smoothie:
A fruit smoothie makes a delicious and nutritious post-workout snack. Simply blend together some fruits, milk or yogurt, and ice cubes. Add honey or agave nectar to sweeten if desired.
5. Herbal tea:
Herbal tea is low in calories and hydrate the body well & Some teas aid in digestion and hasten the fat burning process
6. Pomegranate Juice
Pomegranate juice is a great option for a post workout drink because it is packed with antioxidants. Antioxidants are important for helping to reduce inflammation and repair cells that have been damaged by exercise. Pomegranate juice is also a good source of electrolytes, which are important for rehydrating the body after a workout.
7. Honey and Lemon Water
Lemon water is a great way to rehydrate after a workout. Honey is a natural sweetener that can help to replenish energy levels. Combined, honey and lemon water make a delicious and refreshing post-workout drink.
Ingredients:
- 1 cup (250 ml) of water
- 1 tablespoon (15 ml) of honey
- 1 teaspoon (5 ml) of freshly squeezed lemon juice
Instructions:
- Combine all ingredients in a glass or mug.
- Stir until the honey is dissolved.
- Enjoy!
Drink variations
There are a few ways you can change up your Post Workout drink to make it even more refreshing. For example, try adding a slice of lemon or lime to the drink for some extra flavor. If you want something with a little more sweetness, you could add a splash of fruit juice or honey. And if you’re looking for an extra boost of energy, try adding a shot of espresso or some green tea.
Easy Homemade Post Workout Drink Options
1. Beetroot Juice
Ingredients 1 beetroot, peeled and chopped 1 tablespoon lime juice 1 pinch of pink Himalayan salt
How To Prepare:
- Combine the beetroot and lime juice in a glass or blender.
- Transfer the mixture to a glass and add the Himalayan salt.
- Mix well and enjoy!
Benefits:
Beetroot juice is a great post workout drink because it is rich in nitrates. Nitrates are converted into nitric oxide in the body, which helps to improve blood flow and reduce inflammation. Beetroot juice is also a good source of antioxidants, which help to protect cells from damage.
2. Green Tea
Green tea is rich in antioxidants and has been shown to improve exercise performance. It’s also a great source of caffeine, which can help you stay energized during your workout. To make a green tea post-workout drink, simply brew a cup of green tea and add it to your favorite sports drink.
Benefits:
Green tea is a great post workout drink because it is full of antioxidants. These help to reduce inflammation and help your muscles recover faster. Green tea also has caffeine, which can help to improve your focus and energy levels.
3. Banana Apple Juice
Ingredients:
- 2 large bananas
- 1/4 cup chopped apple
- 1 tablespoon honey
- 1/4 cup milk or water (You can replace cow milk with almond milk if lactose intolerant.)
How To Prepare:
- Peel the bananas and apple and cut into slices.
- Add the banana chunks, apple pieces, and honey in a blender jar. Add milk. (You can also use water to make it a low-calorie juice).
- Blend all ingredients until you obtain a smooth puree.
- Check the consistency. If it is too thick, add more milk to dilute it and blend it again for 5 seconds & then enjoy.
Benefits:
If you’re looking for a quick and easy post workout drink, look no further than banana apple juice! This delicious beverage is packed with nutrients that will help your body recover from a strenuous workout. Banana apple juice is rich in potassium, which is an essential electrolyte for muscle recovery. It also contains natural sugars that can help replenish energy levels. Additionally, the vitamin C in this juice will help boost immunity and reduce inflammation.
4. Peanut and chia homemade protein shake
Ingredients:
- 1 cup almond milk
- 1/2 banana
- 1 tablespoon chia seeds
- 1 tablespoon peanut butter
Instructions:
Blend all ingredients in a blender until smooth and enjoy!
Benefits:
This homemade protein shake is quick and easy to make, and it’s packed with protein and healthy fats to help you recover from your workout.
5. Oat-Almond-Banana shake
This shake is perfect for post-workout recovery! It has oats for complex carbs, almond butter for protein, and bananas for potassium.
Ingredients:
- 1 cup unsweetened almond milk
- 1/2 cup rolled oats
- 1 tablespoon almond butter
- 1 medium banana, sliced
- 1 teaspoon honey
Instructions:
Add all ingredients to a blender and blend until smooth. Enjoy immediately!
6. Cherry Lemonade
Ingredients:
- 1/2 cup fresh cherries,
- 1/2 cup lime juice,
- 1 teaspoon honey, and
- ¼ teaspoon ground fennel seeds.
Instructions:
- toss half a cup of chopped cherries in a blender along with a little bit of water. (Enough to help the blades move but not enough to make it juicy).
- Blend on high for about two minutes until all of the cherries are gone.
- Pour the puree into a glass and add honey, lime juice, and ground fennel seeds.
- Stir well before drinking.
Benefits:
A single cup of cherries (138 grams) provides valuable nutrients such as antioxidants and anti-inflammatory properties that may lead to faster muscle recovery post-exercise. Adding lemonade makes this homemade pre-workout recipe delicious!
Conclusion
There you have it. These quick and easy post workout drink options that you can make at home. No matter which one you choose, you’ll be getting the electrolytes and hydration your body needs to recover from your workout. So next time you’re looking for a quick and easy post workout drink, give one of these recipes a try!
