Workout drinks: What to drink after a workout?

Workout drinks; why is it essential for an athlete? Athletes need constant nutrients. Find out what’s the best post-workout drinks. The article contains simple and healthy recipes for drinks. The lack of nutrients that athletes need can be supplemented with food and various drinks. The conversation will continue today about what to drink after a workout. Also, in the last part of the article, there will be recipes for post-workout drinks that every athlete can prepare himself.

The need for post-workout drinks

Carbohydrates are primarily needed to provide energy to the body during intense training. At the same time, you immediately remember glycogen, a kind of energy reserve. This substance can only accumulate in a certain amount, and it is essential to restore resources after training. The body’s recovery rate depends on the speed of converting glycogen stores.

Also crucial for faster recovery and hydration. With a decrease in the level of fluid in the body by 2% of body weight, a person’s work capacity is significantly reduced.

 There are two steps to restoring glycogen stores:

  • Fast (first) – its duration is from 30 to 60 minutes, and this process takes place without using insulin;
  • Slow (other) – at this stage, insulin is already needed.

Insulin is essential; in the first stage, recovery is fast enough, and insulin sensitivity is high. A study conducted on cyclists proves the necessity of consuming carbohydrates after training. When carbohydrates were finished two hours after exercise, glycogen recovered 45% more slowly than when destroyed carbohydrates immediately after exercise.

A very interesting parameter is the speed of glycogen adaptation in the body. Another study found that carbohydrates are best consumed in small amounts and often after exercise. The body also requires protein compounds to accelerate the recovery of micro traumas in muscle tissue sustained during training.

The result is a post-workout formula for these topics:

  • High glycemic carbohydrates;
  • Amino acid compounds;
  • An electrolyte composition consists of chloride, potassium, and sodium.

By consuming a cocktail containing the above ingredients, the body will be able to:

  • Replenish glycogen stores;
  • Get substances for the formation of muscle tissue;
  • Restore water levels;
  • Quench your thirst.

Recommended with post-workout drinks

However, I don’t think you should always use the above post-workout drink recipe. To train at a certain length and intensity, use the appropriate drink. The type of training also affects this choice.

Water after exercise

When discussing what to drink for athletes after exercise, immediately mention water. Plain boiled and filtered water, which should be the main drink. It doesn’t matter how intense the workout is; you should always have water.

Should consume it every 20 minutes or when dry mouth occurs. It is even better if the water is melted or built up. This liquid can “revive” the body and give it energy. The only thing to notice is where it poured. Of course, you should first degas it and only after that drink.

Workout drinks
Workout drinks

Sports drinks

Speaking of sports drinks, I mean the so-called isotonic beverages. They are designed to restore electrolyte balance and provide the body with increased energy. Isotonic contains 14 grams of carbohydrates per 250 milliliters of water. Thanks to this, fatigue is removed, and energy reserves are restored. The body also receives the necessary mineral mixture to increase endurance. The best time to consume isotonically is endurance training and long workouts.


This group of drinks should include various energy sources and caffeinated drinks. The most popular drink in this group is Red Bull. Energy drinks are only consumed during exercise to increase reaction, endurance and concentration. After training, it makes no sense to use them. Moreover, it can even be harmful, as it slows down glycogen recovery rate.

Cocoa milk

A good choice for athletes who do strength training or gain weight. This drink contains protein compounds and carbohydrates in a good combination. In addition, chocolate milk contains minerals and vitamins. This product from domestic manufacturers is relatively low quality, and it is better to use products from world brands. Those who want to make this drink on their own can get a simple recipe for a post-workout drink – mix milk powder and cocoa powder. The glass is ready.


Of course, the juice must be natural. Various juices or nectars are not suitable. Juice contains several different substances that athletes need to speed up recovery. For example, cherry juice contains substances that reduce swelling and inflammation and relieve muscle pain.

Gainers & Protein Shakes

These drinks are specially made to speed up the recovery process. The body receives protein mixtures and restores sugar levels thanks to their use. In this case, you first need to increase the amount of sugar by taking a gainer; then, you can use a protein shake.

These are all the basic drinks to mention when answering what to drink after a workout.

Recipes after drinking training

And as promised, here are some post-workout drink recipes you can quickly whip up yourself.

Cocktail “Vitamin”

You will need the following ingredients:

  • Water – 250 ml;
  • Honey – 2 tablespoons;
  • Glucose in tablet – 4 tablets;
  • Kidney syrup – 2 tablespoons;
  • Freshly squeezed juice from half a lemon.

Cocktail “The product is not stupid.”

The following ingredients are required:

  • Chocolate protein – 1 ml;
  • Almond milk – 150 ml;
  • Cottage cheese (low fat) – 100 grams;
  • Peanut butter – 2 tablespoons;
  • Ice cream – 1 cup.


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