After a training session, you should opt for food and beverages that help you recover and build strength but don’t add extra calories. Try some of these amazing post-workout drinks!
Exercise is something that every person needs. It not only helps shape and tone your body by strengthening the muscles and tissues, it also improves your overall physical and mental condition.
To get these mental and physical benefits, you should get exercise at least three times a week and eat a balanced diet. However, pushing your body beyond its normal limits during exercise requires the expenditure of a lot of energy.
With that in mind, it’s a good idea to stay in balance with the food you eat.
Diet and exercise
The basic diet fundamentals aren’t very complicated. After all, what you eat plays a central role in providing energy to your entire body, as long as you’re getting nutritious ingredients.
The human body requires carbohydrates, proteins, and fats which are converted into calories according to your particular metabolism.
These nutrients will be used in a particular order by your body, depending on its needs and requirements.
Carbohydrates are synthesized first, proteins second (these are the most important for physical activity), and finally, fats are last.
Recommended post-workout drinks
Based on what we’ve explained so far, there are certain beverages that can help you enhance not just your physical recovery after exercise, but will also prevent your muscles from cramping.
These benefits depend on your training program and the nutrients you consume – in this case, we recommend beverages that are rich in protein and carbohydrates.
The following are some of the most recommended post-workout drinks:
1. Banana smoothie
- 4 egg whites
- 1 banana
- 1 small yogurt container (skim)
- Ice (to taste)
- First, you’ll need to separate the whites from the eggs. We recommend creating a small hole in the eggshell, through which the white will easily escape. Set them aside.
- Next, slice the banana and add it to a bowl with the yogurt.
- Microwave the egg whites for about one minute.
- After that time, you can add them to the bowl with the banana and yogurt.
- Pour all ingredients into the blender and process until you get a delicious and nutritious smoothie.
2. Milk and oatmeal smoothie
- 2 cups of whole milk (preferably cow’s milk) (500 ml)
- 4 tbsp. of cottage cheese (100 g)
- 2 bananas
- 5 tbsp. of whole oats (50 g)
- 6 egg whites
- Before you prepare this smoothie, extract the egg whites and microwave them (as in the previous recipe).
- Add the two cups of milk to a large bowl.
- Add the cottage cheese, sliced bananas, oats, and egg whites, and mix well.
- Now, pour all ingredients into your blender and process until you get a smooth, homogeneous beverage.
3. Cherry juice
One of the side effects of excessive physical activity is inflammation. This is partly due to the effort placed on your joints, where various bones in your body meet.
Your muscles and skin can also become inflamed due to fluid retention, blood flow to the area, and the rupture of micro-capillaries. Because of this, cherry juice is an excellent option for fighting the swelling.
Thanks to its anti-inflammatory properties, cherries are recommended after each training session.
4. Chocolate milk
As most people know, milk-based beverages with chocolate can often be filled with calories.
You might want to know, however, that they’re mostly made up of carbohydrates and proteins. These nutrients greatly improve your muscle recovery after exercise.
Some athletes even claim that when it comes to hydration, this beverage is even better than water. Before you decide to consume it regularly, however, it’s best to talk with a nutritionist.