Antioxidant drinks for post-workout recovery -
Have a protein shake within the anabolic window when your body is primed to digest, metabolize, and use it to repair muscles. You should also source high-quality, complete protein for the best results. Looking for ways to make it taste great? Try some of these great protein shakes from our recipe page!
Post-workout nutrition and hydration are just as essential as the workout itself. Consuming any of the top 5 low carb post workout drinks will play a critical role in muscle recovery and helping you bounce back to feeling your best. Plus, it helps boost progress towards your goals. Shop All.
Our Story. When it comes to rehydrating, you need a combination of electrolytes: Potassium Sodium Magnesium Calcium The best thing about coconut water is that its naturally low in sugar. Organic Fruit Juice Fruit juices are a quick, easy, and delicious way to replenish vitamins and minerals your body has depleted during a workout.
Here are a few good juice options for post-workout recovery: Tart cherry Probably the best juice to drink after workout. Cherry regulates your blood sugar and helps you stay hydrated.
This adds to reduce muscle soreness. Beet Chalked full of antioxidants, beet juice can help boost and replenish endurance. Watermelon Rehydrate 10x faster with some watermelon juice!
Serving Size: 8 ounces Protein: Less than 1 gram Carbohydrate: 31 grams Fiber Per Serving: 0 grams Fat: 0 grams Added Sugar Per Serving: 0 grams Calories Per Serving: As a premium, organic tart cherry juice , we recommend R. Knudsen's Just Tart Cherry Juice. Research shows that tart cherry juice has powerful antioxidant and anti-inflammatory effects that can improve recovery and decrease inflammation after strength and endurance workouts.
If you're looking to ease muscle soreness and bounce back faster, tart cherry juice may be a smart addition to your rehydration and recovery strategy post-workout. True to its name, the juice is quite tart and can be an acquired taste. Mixing a few ounces of the concentrated juice with sparkling water or seltzer can improve palatability while still allowing you to reap the benefits of the recovery drink.
Plus, if you mix it into a smoothie, it can be a part of a more balanced post-workout meal. Best for those looking to ease post-workout soreness. Serving Size: 2 pieces 20 grams Protein: 2 grams Carbohydrate: 12 grams Fiber Per Serving: 2 grams Fat: 3 grams Added Sugar Per Serving: 1 gram Calories Per Serving: Organic Power Snacks from Navitas Organics can be a good fit if you're craving a sweet post-workout treat.
These non-GMO, gluten-free snacks will satisfy your sweet tooth while providing nourishment to promote muscle recovery. Available in four different flavors, including blueberry hemp, cacao goji, chocolate cacao, and coffee cacao, there's something for everyone. These nutrient-dense, grab-and-go snacks don't need to be refrigerated and can be thrown in your bag or desk drawer.
The decadent, plant-based bites feature a variety of superfoods such as chia, pumpkin, and sunflower seeds , as well as lucuma, cacao, and maca powder. They're also an easy way to add flavor, texture, and a touch of sweetness to a protein-rich snack such as plain Greek yogurt.
Each two-piece serving contains 80 calories, 3 grams of fat, 12 grams of carbohydrates, and 2 grams of protein with only 1 gram of added sugar. They also contain iron , vitamin C , and potassium an electrolyte. The bites taste so good that you likely won't stop at two.
Navitas states this product is third-party tested , a feature not commonly found in snack foods. They also contain no additives or filler ingredients. Best for those looking for a sweet snack as post-workout fuel.
Serving Size: 1 bar 85 grams Protein: 15 grams Carbohydrate: 36 grams Fiber Per Serving: 7 grams Fat: 23 grams Added Sugar Per Serving: 0 grams Calories Per Serving: While most bars are popular as snacks or enjoyed between meals, the SANS Meal Replacement Bar provides an easy and convenient way to meet calorie needs similar to a full meal.
If you're someone who rushes to work after a workout or is immediately hungry after a grueling exercise session, these bars can be a tasty and quick option to throw in your bag and go.
Packed with calories per bar, ingredients include whole foods such as dates, egg whites, spinach, flax seeds, and oats. They also contain 14 important vitamins and minerals, including mg of potassium for recovery. SANS means "without" in French, and these bars live up to their name; they are free of gluten, dairy, soy, natural flavors, and added sugar.
Best for those looking for an all-in-one, convenient post-workout meal. Serving Size: 1 packet Protein: 20 grams Carbohydrate: 38 grams Fiber Per Serving: 6 grams Fat: 5 grams Added Sugar Per Serving: 4 grams Calories Per Serving: If you're a morning exerciser , breakfast may be the most important meal of the day in terms of recovery as well as having lasting energy to tackle your morning tasks.
The convenient, single-serve Oats Over Night Oatmeal packets feature creamy oats mixed with nutrient-rich flax seeds, chia seeds, protein, and available in multiple flavors. Simply add milk in either a shaker or bowl and pop it into the refrigerator for four hours or overnight.
This gives you a fully-balanced meal , optimal for post-workout recovery. According to the International Society of Sports Nutrition, replacing carbohydrates and protein within two hours after a workout helps to improve recovery by promoting glycogen repletion and minimizing muscle damage.
It's not always easy to get a full, balanced breakfast after a morning workout, but Oats Overnight makes it simple. Oats Overnight comes in a variety of flavors , such as cinnamon roll, banana bread, maple pancakes, and more. They are also offered in plant-based or whey-protein-based versions, catering to a diverse range of dietary needs.
Best for morning exercisers looking for a meal with adequate protein and carbohydrates for recovery, in both vegan and whey-based options. Serving Size: 1 container grams Protein: 18 grams Carbohydrate: 3 grams Fiber Per Serving: 0 grams Fat: 3 grams Added Sugar Per Serving: 0 grams Calories Per Serving: Snack foods tend to be either savory or sweet, but the Good Culture Classic Cottage Cheese can be used as a base for both!
If you're in the mood for something savory, try adding chopped vegetables and an everything bagel seasoning. However, if you're craving something sweet, you can't go wrong with fruit, cinnamon and a drizzle of hot honey. What makes cottage cheese a recovery food is its leucine content.
Leucine is a branched-chain amino acid BCAA that plays an important role in muscle repair and building. You'll also get all nine essential amino acids, as cottage cheese is a complete protein.
Best as a base for both savory and sweet meals, and for those working on building muscle. Serving Size: 1 squeeze 1.
If you're looking for zero-calorie hydration, Buoy Electrolyte Drops are for you. Each squeeze provides a mix of vitamins, minerals and electrolytes without additional sugars and calories.
Simply squeeze the bottle to add drops to any liquid, such as water, coffee, juice, or a protein shake. B vitamins are beneficial for recovery since they are involved in the process of converting food into energy.
Vitamin B6 also helps to make hemoglobin, which carries oxygen through the blood. We like that these drops are third-party tested and don't include any additives. Plus, they come in a convenient bottle you can throw in your gym bag and use on the go. We also had our testing team try these drops, and they found that they completely dissolved in drinks with no detectable flavor.
Best for post-exercise hydration without any flavor or calories. Traditional sports drinks can be loaded with added sugars and artificial flavors, but Berri Fit Organic Electrolyte Beverage is a lighter and lower-sugar alternative.
When we exercise, we tend to lose electrolytes through sweat, so replenishing those stores is important because electrolytes help regulate nerve and muscle function. Nonetheless, we love that the Berri electrolyte drink keeps its ingredient list simple, including coconut water, lemon juice, sea salt, Manuka honey, and ginseng.
Our testers tried the mango flavor and found the taste very mild but refreshing. Best for lightly active individuals who combine this drink with an adequate meal.
It provides a great balance of protein and carbohydrates while simultaneously replenishing fluids and electrolytes. This all-in-one feature makes it the most convenient and easily our top pick.
Many packaged recovery-focused foods and beverages on the market make lofty health claims. Do your homework—especially when something seems too good to be true—and consult with your healthcare provider or a professional if you have questions.
Our dietitians put together this list of the best recovery foods and drinks by considering a variety of products with different ingredients that would fit various preferences and needs. In refining the list, we considered these qualities. Food after exercise is important because it replenishes glycogen stores and begins healing muscle damage from tiny tears that happens with exercise.
Food after exercise can help you return to exercise faster and prevent injuries. Carbohydrates help bring muscle glycogen stores back to pre-workout levels, which is important for keeping blood sugar stable and fueling the energy-making process.
Whether after a high-intensity gym workout or a 5-mile walk on a treadmill under a standing desk in the office, consuming protein within two hours of exercise is important for stimulating muscle protein synthesis and repairing muscles, joints, and tendons. Recovery allows the body to adapt to the stress put on it during exercise, repair body tissue, and therefore build stronger muscles over time.
During exercise, your muscle cells are damaged with tiny tears, and inflammation increases from the soreness that you feel after a workout. The recovery process allows this damage to heal and inflammation to decrease, all while improving cardiovascular health and muscle strength.
Eating protein and carbohydrates during recovery helps heal muscle damage, increases muscle glycogen, and promotes muscle protein synthesis. On recovery days, it is important to do just that: recover and rest.
However, for those who do sedentary work, it's perfectly fine to do some light exercise during the day, like on an under-desk bike , to get the body moving and blood pumping.
Additionally, it is important to not decrease your food intake just because you are less active. Listen to your body for its hunger and fullness cues, and be sure to consume adequate protein for your muscles to heal, along with complex carbohydrates and healthy fats.
As a Registered Dietitian, Shushy Rita Setrakian is passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices.
Shushy received her M. in Nutrition Education from Teachers College, Columbia University and later established her own nutrition and fitness practice, where she helps clients reach individual goals through education and skill development.
The review included 1, participants, nearly nine out of ten of these were male and most participants were recreationally active or moderately trained.
The age range of the participants varied from 16 to 55 years. Although we found antioxidant supplementation may very slightly reduce muscle soreness in the first three days after exercise, these reductions were so small, it was unlikely they made any difference at all.
So ultimately, we found that high dose antioxidant supplementation — in excess of the normal recommended daily dose for antioxidants — does not appear to reduce muscle soreness after exercise. Of the studies we looked at, only nine reported on adverse effects. Two of these found some people who took antioxidants experienced gastrointestinal distress — such as diarrhoea, indigestion and bloating.
On top of our findings, more recently, there has been an emergence of studies showing that chronic antioxidant supplementation may actually be counterproductive. For instance, it has been shown that antioxidant supplements may delay healing and recovery from exercise , hinder adaptations to training , and may even increase mortality.
Taking all of this into consideration, the main take home message is to steer clear of antioxidants supplements and save your money.
Instead, just try and move more, exercise regularly, and eat a balanced diet that includes at least five or more portions of rainbow coloured fruits and vegetables.
Because for now at least, there is no quick fix to easing muscle soreness after exercise. In fact, it seems muscle soreness is an important part of the recovery process and can help to make your muscles stronger and bigger over time.
And that will ultimately help to make you fitter and stronger in the long run.
Just like there is no Detoxification process explained when Proper nutrition for speed and agility comes to rceovery diet, hydration needs post-exercise can vary Antioxjdant on the individual, the activity, the intensity, ;ost-workout the Antioxiidant. Extreme heat conditions can come into play as well. Antioxidant drinks for post-workout recovery such cases, Antioxidant drinks for post-workout recovery, post-orkout, or water — followed by a healthy snack or balanced meal — may be just fine. However, in more extreme athletic training, a protein shake or smoothie can be beneficial to achieve a desired carb-protein combo after strength training or a ratio after a long endurance aerobic workout. Additionally, when it comes to rehydration, extended periods of time in high heat may require the addition of electrolytes, which can be consumed in various forms, including sports drinks, coconut water, or even milk. Drinms your muscles—regardless of your go-to post-wor,out method—creates microscopic tears. Those post-workkut make you sore Enhancing nutrient absorption first but ultimately Adaptogen natural wellness make recovrey stronger by increasing muscle mass. The Adaptogen natural wellness news Antioxisant you can get past the soreness with the right post-workout nutrition. Foods with the right nutrient profiles, like bananas, berries, and spinach, can help your muscles recover faster and even lessen next-day soreness. Here's what you need to know about the foods, and a few drinks, that are great for post-workout recovery. Taro root can be a good muscle recovery food option. It's a root vegetable like potatoes and carrots and comes with many nutrients.
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