You may want to drink something other than water after your workout to refresh yourself. However, of course the drinks you consume must still have nutritional value that is beneficial to the body. So, what are the good drink choices after exercise?
Good variety of drinks after exercise
Sufficient fluid needs of the body by drinking water when important during exercise. This you need to do before, during, and after doing this physical activity.
The American College of Sports Medicine recommends drinking 2-3 cups of water two to three hours before exercise. Keep drinking about 1/2-1 cup of water during exercise.
The same thing needs to be done even after exercising. You are advised to drink about 2-3 cups of water for every 0.5 kilograms of body weight lost.
Launching the NHS UK explanation, you can also drink sports drinks if you are doing high-intensity exercise or it lasts more than an hour.
This sports drink is effective enough to help maintain electrolyte balance and provide a little energy for the body.
If you are bored with water and sports drinks, here are recommendations for after-workout drinks that are nutritious and can keep your body hydrated.
1. Water with lemon juice
Drinking plain water may feel bland and boring. Therefore, you can try adding a little lemon juice to give it a refreshing sensation.
Water with lemon juice or lemon water contains vitamin C and flavonoids. Both have strong antioxidant effects to improve the health of the body.
Drinking lots of water that is low in calories can increase satiety and speed up metabolism. This can help you lose weight.
2. Chocolate milk
A number of studies show the benefits of drinking milk after exercise, especially chocolate milk which contains twice as many carbohydrates as plain white milk.
Carbohydrate intake can help replace calorie reserves (glycogen) lost during exercise. Milk protein also helps restore tired body muscles.
The content of important minerals in milk, such as calcium, potassium, and magnesium can also help restore the body’s electrolyte balance.
As a result, you can make chocolate milk a good drink choice after exercise.
3. Smoothie
Bananas are classified as the best food after exercise. This type of fruit that is easy to find can be made into a smoothie that is fresher and easier to digest.
A study in the journal Nutrients states that bananas help the body in restoring muscle condition, especially after undergoing muscle strength training.
This is thanks to the carbohydrate content of bananas which help the body absorb protein better.
Therefore, you can combine it with protein sources, including yogurt or milk as one of the delicious smoothie recipes after exercise.
4. Coconut water
Benefits of coconut water for the heart
Coconut water is a natural after-workout drink that is no less beneficial than sports drinks.
A study in the Journal of the International Society of Sports Nutrition found that coconut water is just as beneficial as sports drinks thanks to its high electrolyte content.
Coconut water contains potassium and magnesium to replace electrolytes lost during exercise.
Coconut water also contains nutrients and natural antioxidants that the body needs.
5. Tea
Drinking a cup of tea can not only make you relax when you are relaxed, but also beneficial in recovering the body after exercising.
Green tea intake can help recovery after exercise because of the activity of catechin compounds that have potential as antioxidants.
These antioxidant compounds can reduce pain and restore muscle strength.
In addition, green tea or black tea also helps fat oxidation. This process helps the breakdown of fat into smaller molecules that are used as energy reserves.
Drinks after exercise should still maintain the body’s fluid needs.
Therefore, drinking water regularly in daily life is also necessary so that the body is not easily dehydrated during exercise.
In addition to drinks, you also need to replace the energy lost after exercise from healthy foods.
Consumption of nutritious foods and drinks can help the body recover and build muscle at the same time.