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The best thing to drink after working out

The best thing to drink after working out

It is easy to be overwhelmed by all the post workout drinks available today. There are so many options to choose from, but which is the best to drink after your work out?

As Emma Andrews, registered holistic nutritionist, certified plant-based culinary professional and national educator at Vega, explains: it varies depending on the type of exercise you're doing. 

Why do you need a post-workout drink?

How well you recover is one of the greatest determining factors of athletic success. Your nutrition post-workout is what helps accelerate your recovery, reduce inflammation and keep your immune system strong. Consider that your workout (no matter the intensity or duration) isn’t done until you’ve refueled.

Having a recovery snack in a drinkable format like a smoothie, fresh pressed juice, or drink mix is easier to digest and absorb (no chewing required), and includes built-in hydration by being liquid based.

In the summer heat, do you need to stay hydrated with anything more than water?

The hotter the temperatures (or the sweatier the workout), the more electrolytes you lose. If you feel lightheaded or dizzy while training, experience joint pain, or get a lot of lactic acid build up in your muscles (burning sensation), you could be low in electrolytes (and generally dehydrated).

Calcium, chloride, magnesium, potassium and sodium are key electrolytes, which regulate the flow of nutrients and waste in and out of cells. This makes them essential for general nerve function, as well as to prevent cramping and speed up recovery.

Water alone isn’t sufficient to replenish electrolytes, so an electrolyte drink mix during the day (as well as post-workout) to stay hydrated isn’t a bad idea. Look for a version that has no added sugar and contains no artificial colours/flavors.

What are the best options to reach for post-workout?

As mentioned above, it depends on your workout.

For low-impact and lower intensity workouts (think stand-up paddle boarding, kayaking, yoga, casual biking etc…): The goal is to replenish electrolytes and reduce inflammation. Try:

  •  Coconut water, tart cherry juice, electrolyte hydrator, kombucha, or a fresh pressed juice (look for one with leafy greens, or turmeric as an ingredient).

For high-intensity or sweaty aerobic workouts (like running, cross fit, outdoor boot camp, spin class): Rehydrate, and replenish depleted muscle glycogen. To speed recovery, try:

  • A blended smoothie with coconut water, tart cherry juice or water with frozen fruit and a quality plant-based protein powder.

For strength training (such as weights, resistance training, TRX, gym sessions): Your recovery needs are similar to that of an aerobic workout, but you may need additional calories, minerals and nutrients for soft tissue repair -- especially if you are seeking muscle development. Try:

  • Add 1 tbsp of nut butter (such as almond or peanut) added to a post-workout smoothie (such as this one), and/or use up to 40g of protein powder added to your smoothie.

Watch the video below for tips on how to take your usual workout to the next level this summer.