Benefits Of Recovery Workout Drink For Weight Loss

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Drinking after a workout matters. During intense exercise you lose fluid through sweat, and that fluid needs to be replaced.

A good recovery drink also brings nutrients that help muscles repair, may help control inflammation and refuel muscle.

If weight loss is your goal, remember that recovery drinks also bring calories. Count them like any other food.

How long should you wait before drinking after a workout?

Many athletes believe you must have a protein shake within 30 minutes of a workout. This short period is often called the "protein window," "anabolic window" or "metabolic window."

Research does not support such a tight deadline. The International Society of Sports Nutrition position stand on protein says muscles stay more responsive to protein for up to 24 hours after resistance training, and that total daily protein matters more than exact timing.

Fluids are a different story. Start drinking water soon after your session, and keep going until you have replaced what you lost through sweat.

As for protein, the same position stand suggests about 0.25 grams per kilogram of body weight per meal (roughly 0.11 grams per pound), or 20 to 40 grams for most people.

Workout recovery drink

A post-workout drink helps you rehydrate and recover. Water should be your default, but you don't have to stick to it all the time. Here are some popular options.

1- Coconuts

Coconut water contains electrolytes, especially potassium, which makes it a reasonable post-workout drink.

Small studies suggest it rehydrates about as well as sports drinks and plain water.

Some people get stomach upset or bloating from large amounts, so drink it in moderation.

Coconut water also has less sodium than sports drinks. Sodium matters most after long, sweaty sessions, so coconut water is a better fit for lighter workouts.

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2- Green and black tea

Green and black tea are low in calories when unsweetened and contain antioxidants called polyphenols.

Some studies suggest tea compounds may slightly increase fat burning, but the effect on weight is small. Tea is a good low-calorie way to rehydrate; it won't melt fat on its own.

3- Beer

Beer is not a recovery drink. Alcohol can slow recovery even when you also eat protein.

A study on alcohol after exercise found that drinking alcohol after training lowered muscle protein synthesis by about 24% to 37%, depending on what it was paired with.

Nonalcoholic beer contains carbs and some electrolytes, and it is a better choice if you enjoy the taste after a workout.

If you drink alcoholic beer, keep it moderate, rehydrate with water first, and remember that beer adds calories.

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4- Fitness water

Fitness water, also called enhanced or flavored water, can help if flavor makes you drink more. Look for one with added electrolytes if you sweat heavily.

Read the label. Some brands have up to 120 calories in a single bottle, plus added sugar, which adds up if you are working out to lose weight.

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5- Tart cherry juice

Tart cherry juice is rich in antioxidants. Some studies suggest it may reduce muscle soreness and help recovery after hard training, though results are mixed.

Timing is flexible; there is no need to drink it within a set number of minutes.

Tart cherry juice has roughly 120 calories and around 30 grams of carbs per cup, so count it toward your daily intake.

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6- Chocolate milk

Chocolate milk provides carbs, protein, fluid and electrolytes. Several studies have found it works about as well as commercial recovery drinks after hard exercise.

Milk also supplies calcium, vitamin D and potassium.

It is most useful after intense or long workouts. After a lighter session, about 8 ounces is plenty; after a long, hard session, some people need more.

Chocolate milk does contain added sugar, and full-fat versions add saturated fat. Choose low-fat versions and count the calories if you are trying to lose weight.

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