When you’re working out, the right drink can make a big difference. Some drinks help you stay hydrated, while others give you energy or help your muscles recover. Picking the right drink can help you get the most out of your workout and feel great afterward. Here are the top 10 best drinks to fuel your fitness routine.

Key Takeaways

• Water is essential for staying hydrated and keeping your body cool during workouts.
• Chocolate milk offers a tasty balance of carbs and protein, making it great for muscle recovery.
• Smoothies can be customized with fruits, yogurt, and milk to provide energy and protein.
• Ready-to-drink shakes are convenient and provide a good mix of carbs and protein for quick recovery.
• Tart cherry juice helps reduce muscle soreness and improves recovery time after intense exercise.

1. Water

Water is the ultimate drink for fitness. Staying hydrated is crucial for overall performance and endurance. It helps regulate body temperature, lubricate joints, and transport nutrients to give you energy and keep you healthy.

Benefits of Water

• Regulates body temperature
• Lubricates joints
• Transports nutrients
• Flushes toxins from the body

How Much Water Do You Need?

It’s recommended to drink at least 8 cups (64 ounces) of water a day. However, if you’re working out, you might need more to stay hydrated.

Don’t sleep on good old-fashioned water! It’s essential for life because it helps regulate body temperature, lubricate joints, maintain blood volume, flush toxins from the body, and transport nutrients.

Tips for Staying Hydrated

1. Carry a water bottle with you.
2. Drink water before, during, and after your workout.
3. Add a slice of lemon or cucumber for flavor.
4. Set reminders to drink water throughout the day.

2. Chocolate Milk

Who said healthy workout fuel couldn’t be tasty? Chocolate milk is a fantastic choice for fitness enthusiasts. It offers a great balance of carbs and protein, making it an ideal post-workout drink. The added sugar in chocolate milk helps replenish glycogen stores faster, and the protein aids in muscle repair. Like regular milk, chocolate milk is also naturally about 90% water, making it an excellent source of hydration.

Benefits of Chocolate Milk

• Carbohydrates and Protein: The carbs help restore energy levels, while the protein supports muscle recovery.
• Hydration: Being 90% water, it helps keep you hydrated after a tough workout.
• Tasty and Enjoyable: It’s a delicious way to refuel, making it easier to stick to your fitness routine.

Chocolate milk does appear to improve athletic endurance compared to plain milk though. Ultimately, the best drink for athletes to consume to rehydrate is the one they enjoy and can drink consistently.

So, next time you finish a workout, consider reaching for a glass of chocolate milk. It’s not just delicious; it’s also packed with the nutrients your body needs to recover and stay strong.

3. Smoothies

Who doesn’t love a delicious smoothie after a workout? Smoothies are a fantastic way to refuel and refresh. They can be tailored to meet your specific nutritional needs, making them a versatile choice for any fitness enthusiast.

Why Smoothies?

• Customizable: You can mix and match ingredients to suit your taste and dietary requirements.
• Nutrient-Rich: Packed with vitamins, minerals, and antioxidants from fruits and veggies.
• Hydrating: Often made with a liquid base like water, milk, or juice, which helps keep you hydrated.

What to Include in Your Smoothie

1. Protein: Add yogurt, milk, or a scoop of protein powder to help with muscle repair and growth.
2. Carbohydrates: Fruits like bananas, berries, and mangoes provide natural sugars for quick energy.
3. Healthy Fats: Include a spoonful of nut butter or avocado for sustained energy.
4. Fiber: Add oats or chia seeds to keep you feeling full longer.

Quick Smoothie Recipe

Here’s a simple recipe to get you started:

• 1 cup of milk or a milk alternative
• 1 banana
• 1/2 cup of frozen berries
• 1/2 cup of yogurt
• 1 tablespoon of chia seeds
• A handful of spinach (optional)

Blend all the ingredients until smooth, and enjoy!

Smoothies are not just tasty; they are a powerhouse of nutrition that can help you recover faster and perform better in your next workout.

4. Ready-to-Drink Shakes

When you’re on the go, ready-to-drink shakes are super convenient. These shakes are crafted with an ideal mix of carbs and protein, making them perfect for a quick recovery after your workout. They help rebuild muscle and replenish energy stores. Whether you’re rushing to the gym or need a quick post-workout boost, these shakes have got you covered.

Benefits of Ready-to-Drink Shakes

• Convenience: No need to mix or blend; just grab and go.
• Balanced Nutrition: They offer a good ratio of carbs to protein, essential for muscle recovery.
• Variety: Available in multiple flavors and formulations to suit different dietary needs.

Popular Choices

• OWYN Plant-Based Protein Shake: This shake is a top choice because of its quality nutrition and tasty flavor. It has 20 grams of plant-based protein, making it a great option for those who prefer non-dairy alternatives.
• Chocolate Milk Shakes: These are not just delicious but also packed with the right nutrients to help you recover quickly.

Ready-to-drink shakes are a fantastic option for anyone looking to maintain their fitness routine without the hassle of meal prep. They are especially useful for those with busy schedules who still want to ensure they get the necessary nutrients to fuel their workouts.

5. Tart Cherry Juice

Tart cherry juice is a fantastic drink to add to your fitness routine. Packed with antioxidants, it helps reduce muscle soreness and speeds up recovery after intense workouts. This juice is also known for its anti-inflammatory properties, which can help decrease inflammation and improve blood flow.

Benefits of Tart Cherry Juice

• Reduces Muscle Soreness: Drinking tart cherry juice can help lessen muscle pain after a tough workout.
• Speeds Up Recovery: The antioxidants in tart cherry juice aid in quicker recovery times, so you’re ready for your next session sooner.
• Improves Sleep: Tart cherry juice increases melatonin levels, making it a great night-time recovery drink.

Tart cherries contain antioxidants that can reduce inflammation, decrease muscle soreness, and improve blood flow.

How to Include Tart Cherry Juice in Your Diet

1. Post-Workout Drink: Have a glass of tart cherry juice after your workout to help with recovery.
2. Smoothie Ingredient: Add tart cherry juice to your favorite smoothie for an extra health boost.
3. Night-Time Beverage: Drink a small glass before bed to help improve your sleep quality.

Quick Tip

For the best results, look for 100% tart cherry juice without added sugars. This ensures you’re getting all the benefits without any unnecessary additives.

6. Beetroot Juice

Beetroot juice might not be the first drink you think of for workouts, but it’s a powerhouse! It’s packed with nitrates, which help improve the delivery of oxygen and blood flow to muscles. This can help enhance endurance and performance during workouts.

Benefits of Beetroot Juice

• Improved blood flow can lead to enhanced oxygen and nutrient delivery to various tissues—including muscles—which can result in increased energy production.
• Helps in reducing muscle soreness and speeding up recovery time.
• Contains antioxidants that fight inflammation and oxidative stress.

How to Include Beetroot Juice in Your Routine

1. Drink a glass about 2-3 hours before your workout for the best results.
2. Mix it into your favorite smoothie for an extra nutrient boost.
3. Use it as a base for a post-workout recovery drink.

Beetroot juice is a natural way to boost your workout performance and recovery. Give it a try and feel the difference in your energy levels and endurance!

7. Pomegranate Juice

Pomegranate juice is a fantastic drink to include in your fitness routine. This vibrant red juice is not only delicious but also packed with health benefits. Pomegranate juice can help reduce oxidative stress and inflammation in your body, making it a great choice for post-workout recovery.

Benefits of Pomegranate Juice

• Muscle Recovery: Drinking pomegranate juice may improve muscle recovery and reduce soreness after exercise. This makes it an excellent option for athletes and fitness enthusiasts.
• Antioxidants: Pomegranate juice is rich in antioxidants, which help protect your cells from damage. These antioxidants can also help improve your overall health and well-being.
• Anti-Inflammatory Properties: The anti-inflammatory properties of pomegranate juice can help reduce inflammation in your body, which is especially beneficial after intense workouts.

How to Incorporate Pomegranate Juice into Your Routine

1. Pre-Workout Drink: You can drink pomegranate juice before your workout to give your body a boost of antioxidants and energy.
2. Post-Workout Smoothie: Add pomegranate juice to your post-workout smoothie for a refreshing and nutritious drink.
3. Daily Hydration: Simply enjoy a glass of pomegranate juice as part of your daily hydration routine.

Pomegranates and natural pomegranate juice have anti-cancer properties, high levels of antioxidants, and the ability to improve prostate health.

Incorporating pomegranate juice into your fitness routine is a simple and delicious way to support your overall health and enhance your workout performance.

8. Sports Drinks

Sports drinks are a fantastic option for staying hydrated and energized during intense workouts. They are packed with essential electrolytes like sodium and potassium, which help maintain your body’s fluid balance and prevent muscle cramps.

Benefits of Sports Drinks

• Electrolyte Replenishment: These drinks are rich in electrolytes, which are lost through sweat during exercise. Replenishing them helps prevent dehydration and muscle cramps.
• Carbohydrate Boost: Sports drinks often contain carbohydrates that provide a quick source of energy, helping you sustain longer workouts.
• Improved Performance: By maintaining hydration and energy levels, sports drinks can help improve your overall performance during high-intensity activities.

When to Use Sports Drinks

• Long Workouts: They are particularly useful for workouts lasting 90 minutes or more, where water alone may not be sufficient to maintain hydration and energy levels.
• Hot and Humid Conditions: In hot and humid environments, you lose more electrolytes through sweat, making sports drinks a better option than plain water.

For those engaging in prolonged or intense exercise, sports drinks can be a game-changer. They not only keep you hydrated but also provide the necessary energy to push through tough workouts.

In summary, sports drinks are a convenient and effective way to stay hydrated and energized, especially during long or intense workouts. Whether you’re running a marathon or hitting the gym for a heavy session, a good sports drink can make all the difference.

9. Low-Calorie Electrolyte Waters

Low-calorie electrolyte waters are a fantastic choice for staying hydrated and keeping your electrolytes balanced during workouts. These drinks are designed to replenish the essential minerals lost through sweat without adding extra calories to your diet. They are perfect for those who want to stay hydrated without consuming sugary sports drinks.

Benefits of Low-Calorie Electrolyte Waters

• Hydration: These waters help maintain your body’s fluid balance, which is crucial for overall performance and endurance.
• Electrolyte Balance: They provide essential electrolytes like sodium, potassium, and magnesium, which are vital for muscle function and preventing cramps.
• Low-Calorie: With minimal calories, they are ideal for those watching their calorie intake.

When to Use Low-Calorie Electrolyte Waters

• During Workouts: Sip on these waters during your exercise sessions to stay hydrated and maintain electrolyte levels.
• Post-Workout: They can also be consumed after workouts to help with recovery and rehydration.
• Hot and Humid Conditions: These drinks are especially beneficial when exercising in hot and humid environments where you sweat more.

Staying hydrated with low-calorie electrolyte waters can make a significant difference in your workout performance and recovery. They are a simple yet effective way to ensure you are getting the necessary hydration and electrolytes without the added sugars and calories.

Next time you head to the grocery store, stock up on some low-calorie electrolyte waters. They are excellent for fueling your body with hydration and keeping your electrolytes balanced when working out.

10. Milk

Milk is a fantastic drink for fitness enthusiasts. It’s packed with high-quality protein, which is essential for muscle growth and repair. Protein helps your muscles recover and grow stronger after workouts. Plus, milk contains carbohydrates that provide energy and calcium that supports bone health.

Benefits of Milk for Fitness

• Hydration: Milk is about 90% water, making it a great option for staying hydrated.
• Nutrient-Rich: It offers a good balance of protein, carbs, and essential nutrients like calcium and vitamin D.
• Muscle Recovery: The protein in milk helps repair muscle tissues that break down during exercise.

How to Include Milk in Your Fitness Routine

1. Post-Workout Drink: Enjoy a glass of milk after your workout to help with muscle recovery.
2. Smoothies: Add milk to your smoothies for an extra protein boost.
3. Cereal: Use milk with your breakfast cereal to start your day with a nutrient-rich meal.

Milk is a simple yet powerful drink that can support your fitness goals by providing hydration, essential nutrients, and aiding in muscle recovery. So, next time you finish a workout, consider reaching for a glass of milk!

Conclusion

In the end, picking the right drink can make a big difference in your workouts. Whether you’re sipping on a smoothie, grabbing a sports drink, or enjoying a glass of chocolate milk, the key is to stay hydrated and fueled. Each drink has its own perks, from boosting energy to helping muscles recover. So, try out a few and see what works best for you. Remember, staying hydrated and nourished is just as important as the workout itself. Cheers to better workouts and feeling great!

Frequently Asked Questions

What are the best drinks for staying hydrated during workouts?

Water is the best drink for staying hydrated during workouts. It helps regulate body temperature, lubricates joints, and transports nutrients to give you energy.

Is chocolate milk good for post-workout recovery?

Yes, chocolate milk is great for post-workout recovery. It has a good balance of carbs and protein, which helps replenish glycogen stores and repair muscles.

How can smoothies benefit my workout?

Smoothies can be customized with yogurt, fruit, and milk to include a mix of protein, carbs, and healthy fats. They provide natural sugars for energy and high-quality protein for muscle repair.

Are ready-to-drink shakes useful for workouts?

Ready-to-drink shakes are very convenient and have an ideal ratio of carbs to protein. They help rebuild muscle and replenish energy stores quickly after a workout.

What are the benefits of tart cherry juice for fitness?

Tart cherry juice is rich in antioxidants and has anti-inflammatory properties. It reduces muscle soreness and improves recovery time after intense exercise.

Why is beetroot juice recommended for workouts?

Beetroot juice is full of nitrates, which improve the delivery of oxygen and blood flow to muscles. This helps enhance endurance and performance during workouts.

How do sports drinks help during intense exercise?

Sports drinks provide electrolytes like potassium and sodium, along with carbs. They help maintain energy and hydration levels during intense exercise, preventing dehydration and muscle cramps.

Is milk a good drink for fitness?

Yes, milk is a great source of high-quality protein, carbs, and calcium. It aids in muscle growth and repair, and also helps keep you hydrated since it is about 90% water.