The Best Post Workout Drink for Recovery

By: Brian Wargula

Here’s Why Post-Workout Nutrition Is Critical

What if you spent all that time at the gym sweating, lifting, and really trying your hardest only to find yourself back to square one? Its easier to do than you may think.  Your post-workout routine is just as essential as your pre workout and fitness routine. Don’t let your hard work go to waste. There are a few things you can focus on to make sure you are in the best get the best of you.

Working out takes a lot out of your body, for many reasons. First and foremost, is that as you exercise energy is depleted and muscles are torn to make way for new growth. That’s where “shredding” comes in. But your muscles and your body need to replenish what they’ve lost, which is why mastering your post-workout nutrition is just as essential as mastering your workout routine.

Post-workout nutrition brings your body back in a few different ways:

  • Replenishes glycogen (energy) reserves
  • Slows muscle protein breakdown
  • Boosts muscle protein synthesis to repair/regrow muscles
  • Speeds recovery and gets you ready for your next sweat sesh

Different macros serve different purposes in post-workout nutrition. Protein repairs and rebuild muscles. While carbs replenish your energy reserves, giving your cells what they need to get back to work. Getting enough of the right nutrition right after a workout is crucial, which is why many people turn to post workout drink for recovery––giving your body back what it wants as fast as possible. 

5 Best Post-Workout Drinks

Don’t waste anymore time guessing what you need to be eating/drinking after a workout. We’ve rounded up the five best post-workout drinks that you can use to help your body recover quicker. Not all post-workout drinks are created equal, so its really important that you stay away from those that have added sugars, dyes, or unneeded junk. It’s very important to read labels carefully and understand which brands are the best recovery drinks–you want healthy recovery drinks so that you can give your body back what it needs post-workout. And make those gains count!

1. Pure Coconut Water

If you haven’t tried coconut water, you need to get on the band wagon. Not only is it delicious, but its also nature’s #1 electrolyte beverage. It also contains nearly 15x more potassium than your average electrolyte drink. For your post-exercise recovery plan, its crucial to get the best hydration after workout. When it comes to rehydrating, you need a combination of electrolytes:

  • Potassium
  • Sodium
  • Magnesium
  • Calcium

The best thing about coconut water is that its naturally low in sugar. The ectoplasym of the coconut fruit provides your body with all the electrolytes it needs and you don’t have to settle for something that has added sugars, preservatives, and unnatural coloring. The fresher, the better.Make at home, if you can, and for an added boost try adding a lemon squeeze.

2. Organic Fruit Juice

Fruit juices are a quick, easy, and delicious way to replenish vitamins and minerals your body has depleted during a workout. “Organic” in this instance means going with the purest options available. Use a juicer to make your own at home if possible. If you’re looking at brands in the grocery store, try to find ones that have no added sugars or preservatives and were made with organic fruits––grown without pesticides. 

Here are a few good juice options for post-workout recovery: 

  • Tart cherry
    • Probably the best juice to drink after workout. Cherry regulates your blood sugar and helps you stay hydrated. This adds to reduce muscle soreness.
  • Beet
    • Chalked full of antioxidants, beet juice can help boost and replenish endurance.
  • Watermelon
    • Rehydrate 10x faster with some watermelon juice! Includes natural electrolytes & helps reduce lactic acid buildup
  • Pineapple

3. Electrolyte Specialty Drinks

Sometimes you have to go beyond nature’s necters to give your body specifically what it needs after a workout. Electrolytes are the key to keeping your muscles and body functioning at a high level. Electrolyte deficiencies can have serious ramifications. That’s why sports drinks have been engineered specifically to help get your body back to where it needs to be after a very tough workout. These can be the best recovery drink for athletes.Here’s what to look for in a manufactured electrolyte drink:

  • Low in added sugars
  • No artificial colors/flavors
  • No preservatives

4. All Natural Greens Drink

Consuming dark leafy greens can often times fast-track depleted vitamins and minerals that were used during the workout process. But sometimes eating a stomach full of veggies isn’t the best option post-workout, not to mention you’re pretty thirsty! You can get the same benefits + more with a greens drink. Thanks to new technology, dehydrated organic greens can be powdered in order to easily mix with water. Add a scoop of superfood greens powder for a hyper-effective recovery drink after workout. You’ll feel re-energized and get set with a healthy dose of vitamins, minerals, phytonutrients, PLUS gut-friendly probiotics.

5. High-Quality Protein Shake

You shredded your muscles after a big workout, now what? Drinking a high-quality, complete protein shake after exercise will literally “feed them” repairing tears and rebuilding them to be stronger. Protein is one of the most essential macros for improving your post-workout muscle recovery. Skip adequate protein and it may lead you to feeling sluggish, extra sore, and unable to physically perform to the best of your ability.

Some studies have shown that consuming a protein shake immediately post-workout can help your muscles recover quicker. Have a protein shake within the anabolic window when your body is primed to digest, metabolize, and use it to repair muscles. You should also source high-quality, complete protein for the best results. Looking for ways to make it taste great? Try some of these great protein shakes from our recipe page!

Maximize Muscle Recovery with Post-Workout Nutrition

If you haven’t been treating your body to what it needs after a tough workout, that’s ok. But there’s no time like the present to start! Post-workout nutrition and hydration are just as essential as the workout itself. Consuming any of the top 5 low carb post workout drinks will play a critical role in muscle recovery and helping you bounce back to feeling your best. Plus, it helps boost progress towards your goals.