This year I have gone to the hit gym more often, and one of the things that has really improved my performance is watching what I drink during my sessions. It’s not only about just drinking water although that’s really important, the right drink before can give you more stamina, and after helps you to get back on track sooner without feeling exhausted. No fancy supplements needed; mostly simple things from the kitchen or store. Here’s what I’ve tried and why it helps get better results. These are the 9 drinks to try before or after your workout
Water – The Absolute Essential
There is no alternative when it comes just plain clean water when it comes for staying hydrated. I try to drink a big glass about 30 minutes before starting and it prevents cramps and keeps my energy levels steady. Dehydration sneaks up fast during the exercise session.
Black Coffee – My Pre-Workout Boost
A cup of black coffee with no sugar added, when consumed about an hour before the workout really perks up. The caffeine helps you push harder and burn a bit more fat with each cardio. Just don’t overdo it if it makes you feel jittery aka if you are caffeine intolerant.
Beetroot Juice – For Extra Endurance
I’ve experimented with beet juice before doing longer gym sessions. It is full of nitrates that help to improve your blood flow. After drinking it, the runs or cycles feel a tad easier to push. A small glass taken 2-3 hours ahead of the workout does the trick.
Coconut Water – Natural Electrolytes
It is a great alternative to the chemical-loaded sports drinks, especially during the hot weather. It’s packed with potassium and hydrates without all the artificial stuff. I sip it before or during if I’m sweating a lot.
Electrolyte Drink – For Intense Sessions
If your workout goes for more than an hour or is super sweaty, something with little sodium and potassium helps replace what you lose in sweat. Homemade version: water with a pinch of salt and lemon works too.
Protein Shake – Quick Recovery Fuel
Immediately following the weightlifting session, a smoothie consisting of either whey or plant protein and a banana or some other source of carbohydrates mixed in promotes muscle recovery. I experience less pain the next day when I consume a protein shake.
Chocolate Milk – Old-School Winner
This may look weird, but low-fat chocolate milk consumed after workout is a must – a perfect mixture of protein and carbohydrates. Scientists love it for its recovering effect and it tastes like a candy.
Green Tea – Light Pre Option
Sometimes instead of coffee, you can opt for a cup of green tea before. It has milder caffeine plus loaded with antioxidants. Good if you want steady energy without a big kick.
