10 Best Post-Workout Drinks to Recover Effectively

As an athlete, your recovery is as important as your training regimen itself! This involves being mindful of what you consume because, after a workout, you need the best post workout drink to hydrate and recharge your body to full strength. In this guide, we'll review the best natural and enhanced post workout beverages that cater to the recovery needs of high-performing athletes like you.

What to look for in a post-workout recovery drink?

Recovery drinks are the quickest way to get your body the nutrients it needs to recover, especially after an intense workout. They are easy on the stomach compared to solid foods and energy gels.

In the athletic and fitness space, recovery drinks are a big deal so much so that they've become a separate industry worth $28 billion. The problem with a large market is that we now have thousands of post-workout recovery drink options, all claiming to have the best ingredients for optimal recovery, but how do you know which one is right for you? This is especially serious if you are a professional athlete or an avid sports lover who’s always looking to perform at your best.

In this article, we've compiled a set of factors to consider; if these elements are absent in your regular post workout juice—perhaps it's best to pass on it.

What to look for in a post-workout recovery drink?

The best post workout drink must make sure to top up your glycogen levels, reduce the breakdown of muscle proteins to prevent muscle loss, increase the rate of muscle protein synthesis (also known as MPS). Here are the essentials for a post-exercise drink.

Protein

The protein in our muscles breaks down during strength and endurance training or competition. This process is called muscle protein breakdown (MPB). To counteract this, your best sports recovery drinks should contain at least 15-30g of protein to stimulate muscle protein synthesis (MPS). MPS is the process of producing new muscle proteins to repair damaged muscles.

Carbohydrates

Glycogen fuels your body with energy, especially during bodybuilding and strengthening workouts. Unfortunately, these glycogen stores run out quickly and need refilling from carbohydrate-rich snacks and drinks. For quick absorption, look for 30-60g of carbs in a recovery drink, ideally from complex sources like maltodextrin or dextrose. It will restore your energy levels and prevent fatigue in the next training session.

Water

Rehydration is fundamental to recovery because it replenishes the fluids you've lost. It also improves athletic performance and cognitive function and speeds up recovery. That is why the best post workout drinks mainly consist of water.

Electrolytes (sodium, potassium, magnesium)

The best workout recovery drink contains enough electrolytes, like sodium, potassium, magnesium, calcium, etc, preferably 1200mg. These electrolytes regulate fluid balance, nerve function, and muscle contractions. Electrolytes also prevent cramping and dehydration if you've just engaged in high-intensity or long-duration activities.

Flavor and digestibility

The best post exercise drink shouldn't taste like medicine but be palatable and still contain all the essential ingredients. It should also be digestible and absorbed quickly in the body so athletes don't feel heavy and bloated.

Branched-chain amino acids (BCAAs)

Branched-chain amino acids (BCAAs) like leucine isoleucine and valine are essential ingredients in a recovery drink because of their role in protein synthesis. Protein synthesis quickens muscle repair. If you are a weight training or endurance sports athlete, ensure you buy only electrolyte drinks with amino acids to build your muscle endurance and speed up recovery.

By knowing what to look out for, you can now make an informed choice when selecting between natural boosters or enhanced options.

5 Best natural drinks for post-exercise recovery

Unfortunately, natural boosters are some of the most overlooked post workout juices, mainly because many people don’t consider them as effective as a bottled muscle shake /milk or a self-mixed supplement powder. Yet they are, except cheaper, all-natural, and healthier. They can also be found at home or made with the ingredients in your fridge.

1. Water

Water is the best drink after running or cycling. It is easily accessible and cheap. For every pound of water weight you lose, drink 16-20 ounces of water. But note that water has no calories, proteins, or carbohydrates, so you must take a snack for protein and carbohydrates if you choose it as your workout recovery drink.

2. Chocolate milk

Milk is one of the most hydrating drinks partly because of its high-calorie content and the fact that it empties from your stomach slowly. If you want to avoid dairy products, try almond, oat, and coconut milk. On the other hand, we highly recommend chocolate milk because of its 4:1 carbohydrate-to-protein ratio. In addition, it is tastier than plain milk and packed with antioxidants and electrolyte minerals. But be warned, store-bought chocolate milk usually has a high sugar content. Instead, make your chocolate milk at home by mixing raw cocoa with milk and sweeten it with agave or honey, and in seconds, you'll have the best post workout drink.

3. Coconut water

Coconut water may be hard to find depending on where you live, but you can still get it at most fruit stands and grocery stores. It is packed with electrolytes, particularly potassium and sodium. For example, an 11-ounce glass of coconut water contains 14 grams of sugar and 670 milligrams of potassium, more than in many post-workout juices. Coconut water is nature's best drink for post workout. It has less sugar and additives and replenishes your lost electrolytes so you are prepared for your next training/competition.

4. Vegetable or fruit juice

Fresh vegetable and fruit juices like beet juice and orange are some of the best natural drinks to recover from strenuous exercise. Moreover, they are rich in vitamins, antioxidants, and natural sugars. These aid in muscle recovery and energy replenishment. Beet juice has a high nitrate content, which improves blood flow and oxygen delivery to muscles. Orange juice gives you the vitamin C boost needed for tissue repair and immune support.

5. Tea ( chamomile or green tea)

Tea may be the last thing you want as a post workout beverage. But you're missing out on the incredible benefits of chamomile and green tea if they aren’t in your recovery diet plans. You can drink them at any temperature, although cold tea is ideal for cooling down after exercising. Green tea contains catechins, a powerful antioxidant that reduces inflammation and muscle soreness. Research shows that drinking five cups of green tea daily for three months may help reduce belly fat, so you may want to pay attention if you are trying to lose weight. On the other hand, chamomile tea soothes muscle tension and leaves you calm and relaxed.

While natural recovery drinks are healthier, you can't tell if you are taking the right amount of electrolytes. Unlike sports and energy drinks, they are not specially formulated to target specific areas. Want to know what is in your drink and how much? Here is your answer.

5 Best enhanced beverages for post-workout recovery

Contrary to what you may have heard, sports drinks and beverages aren't necessary for the general population. They were made for endurance sports athletes and people who exceed 60 to 90 minutes of exercise every day to refuel faster. But there are some exceptions. You can take them if you have trouble consuming adequate protein from whole food sources or are on the road and need a quick recharge.

1. Gatorade

Gatorade is one of the best post workout drinks with an inordinately high sugar level, more than triple the amount of added sugar as Liquid I.V. A 20-ounce bottle has 34g of sugar. For pro athletes, footballers, and people who spend hours at the gym, this amount is needed, but for an average Joe, it is unhealthy. It contains a blend of electrolytes like sodium and potassium, which help maintain hydration and carbohydrates to energize your body as it recovers from an intense workout.

Pros:

● Quick hydration due to electrolytes

● Available in a variety of flavors

● Widely accessible and affordable

● It provides a carbohydrate boost for energy

Cons:

● High sugar content

● It is not ideal for people who engage in short, less intense exercises

2. Skratch Labs sports hydration drink mix

This 80-calorie drink mix has 400 mg of sodium and 20 grams of carbohydrates, enough to refuel and energize you after an intensive workout. It comes in seven flavors and tastes like sliced fresh fruit tossed in water with no aftertaste. You can buy in bulk bags or single-serve packs.

Pros:

● Made with real fruit for natural flavor

● Lower sugar content compared to other sports drinks

● Provides essential electrolytes for hydration

● No artificial ingredients

Cons:

● It does not dissolve completely

● Limited availability in certain regions

3. DripDrop

DripDrop is a medically formulated electrolyte drink with a more balanced amount of salt and sugar than most traditional sports beverages. It rapidly rehydrates the body and is an excellent alternative for the average active person who wants a less intensive electrolyte drink. It is also available in 13 flavors, refreshing and not overly sweet, and with a sugar-free option sweetened with sucralose.

Pros:

● Medical-grade hydration formula

● Efficiently combats dehydration

● Low sugar content

● Suitable for everyday workout sessions

Cons:

● Pricier than many sports drinks

● Taste may not appeal to everyone

4. LMNT

LMNT is the saltiest electrolyte drink on this list, with a whopping 1,000 milligrams of sodium. We'll advise you to get a sweeter electrolyte drink and save LMNT for days when you work out intensely for more than an hour if your diet mainly consists of salty foods. It has zero sugar and is sweetened with stevia, so if it is your choice of post-workout drink, you must take in something else to restore your glucose levels. Although LMNT isn't for everyone, it is one of the best post workout drinks because of its straightforward ingredient list and honesty of how much sodium is in each pack.

Pros:

● No added sugars, ideal for low-carb or keto diets

● High sodium content to replace lost salts during intense exercise

● Available in a variety of flavors

● Free from artificial ingredients

Cons:

● It is expensive per industry standards

● It has a salty taste, which may not appeal to everyone

5. Pedialyte electrolyte solution

Currently, the Pedialyte Sport electrolyte blend provides three times the amount of electrolytes—specifically, sodium, chloride, potassium, magnesium, and phosphate—and a fourth of the sugar compared to other sports drinks on the market. The packets come in two flavors—lemon Lime and Fruit Punch—and provide 40 calories per serving. It is the best post run recovery drink for athletes who want rapid hydration and recovery.

Pros:

● Medical-grade rehydration formula

● Effective for rapid electrolyte replenishment

● Lower sugar content than traditional sports drinks

● Available in convenient forms (liquid, powder)

Cons:

● It has only two flavors

● Contains artificial ingredients

Choosing the right drink to hydrate is more critical than you think. It is because consuming a beverage with higher concentrations of sodium (Na+) or potassium (K+) than your body fluids triggers an osmotic effect that pulls water out of your cells and into your bloodstream. The result? You become thirstier than ever, all while your stomach is full of water.

So yes, post-workout drinks have their place in the recovery process but are only half the solution because how can you be sure your hydration and recovery efforts are truly hitting the mark? Are you even taking in the right amount of fluids and nutrients your body needs? Well, with hydration monitoring technology, you get the answers.

Hydrate & recover scientifically with a hydration biosensor

With the Liipoo AbsolutSweat hydration biosensor, you gain a competitive edge by transforming how you hydrate and recover. This advanced device goes beyond basic sweat tracking to give science-driven insights that will offer you personalized replenishment plans, improve your athletic performance, avoid bonking, and fasten recovery. This way, you can focus on what you do best—competing at the highest level.

Key features

● Sweat and hydration tracking: Mimic lab tests to identify biomarkers in your sweat and continuously monitor your sweat loss and hydration status in real time.

● Real-time feedback:It delivers instant feedback on your hydration levels, so you can make necessary adjustments on the go to maintain steady performance.

● Personalized hydration plan: Using your unique data—age, height, weight, and health—the Liipoo AbsolutSweat biosensor creates a customized recovery plan. Instead of generic advice like "drink when thirsty," you receive recommendations on the water, electrolytes, and nutrients appropriate for peak recovery and health.

● Suggest when, what, and how to replenish: Before workouts, it advises on the ideal quantity of water and electrolytes to prepare your body for exertion. While exercising, the biosensor monitors your sweat loss rate and prompts you on what to replenish if some components are running dangerously low. After workouts, it provides tailored suggestions for rehydrating and replenishing essential nutrients, such as protein and carbohydrates, to return to health quickly.

How to use Liipoo AbsolutSweat hydration biosensor

Step 1: Set up the sweat patch unit

Activate the sweat biosensor by placing it in the charging port. The ring light will turn green which means it’s been activated. Download the free AbsolutSweat app on the App Store or Google Play. Sign in and fill in your data like age and weight. Now pair it with the app by scanning the QR code. You can also enter the last 8 digits of the Mac number or search for a nearby tracker within 50cm.

Place the tracker back in the charging case (this time with all the 12 pins facing up), then press it for a few seconds.

Take the protective film off the patch. Flip the carrier 180 degrees and press it again for 5 seconds to fit with the patch.

Reset the middle carrier and remove the now attached sweat patch and tracker. Find the tearable opening on the sweat patch, tear the protective film and place the tracker on your chest for a few seconds.

Dry your skin with a napkin or paper tissue before placing the tracker on your chest.

Step 2: Workout and track

Turn on the mobile network and Bluetooth. Also check for a good connection between the app, tracker, and patch. Tap “Start workout”. Then select the type of workout, the type of drinks, and the settings for replenishment reminders.

The Liipoo AbsolutSweat perspiration sensor tracks your sweat data, water loss, sweating rate, Na+ and K+ concentrations, and glucose levels as you exercise. In the app, you'll see your real-time sweat loss and fluid rehydration records. The data at the bottom include the real-time dehydration level, sweating rate, and fatigue index so you can quickly rehydrate and replenish.

Step 3: Recharge after workout

After your workout, press the ''End'' button to end the exercise. The tracker scores the perceived fatigue, how much you sweat etc. Liipoo AbsolutSweat also gives you a personalized recovery plan to know when to rehydrate, what to rehydrate with, and what quantity.

Benefits of post-workout recovery drink

 You’ll be doing a great disservice to your body as an athlete if you treat post-workout recovery drinks like regular soda because they are the key to optimizing your athletic potential and safeguarding your well-being. Here are some of their benefits.

Glycogen replenishment

After intense exercise, your muscles deplete their glycogen stores, which are your body's fuel source during workouts. A post-workout drink containing carbs helps restore glycogen levels quickly, ensuring you're ready for the next workout. Studies show that combining carbs with a small amount of protein enhances glycogen synthesis, making recovery more efficient.

Reducing muscle protein breakdown (MPB)

Exercise, especially resistance training, causes micro-tears in your muscle fibers, leading to muscle protein breakdown. Recovery drinks with protein can minimize MPB by providing amino acids needed for muscle repair. These drinks also help shift your body into a recovery state, reducing muscle soreness and fatigue.

Speeding up muscle protein synthesis (MPS)

The best drink for post-workout stops the breakdown of your muscles and stimulates muscle protein synthesis. You may have recognized whey protein as a main component in many protein and muscle shakes. This is because whey protein easily absorbs and boosts muscle protein synthesis and the growth of lean muscle mass.

Faster nutrient absorption

After a workout, your body is primed to absorb carbs and proteins due to increased insulin sensitivity. The best after workout drink contains easily digestible proteins (like whey) and carbohydrates. These nutrients promote kick-start recovery and reduce the time needed to regain strength and energy.

Electrolyte recovery

During intense physical activity, athletes lose vital electrolytes like sodium, potassium, and magnesium through sweat. These minerals maintain fluid balance, muscle function, and nerve signaling. Post-workout recovery drinks fortified with electrolytes would restore these depleted levels quickly to prevent dehydration, muscle cramps, and fatigue. But knowing what and when to drink a sports beverage is even more crucial if you want to enjoy all their benefits. For example, within the first 30-60 minutes after exercise, your body is most efficient at absorbing nutrients, which makes it the ideal time to consume a recovery drink that matches your sweat loss and nutrient depletion.

Conclusion

As an avid sports lover, how can you determine the right amount and type of post-workout drink you need? Thanks to LiiPoo AbsolutSweat sweat monitor, you'll know the specific nutrients lost while exercising. This data helps you fine-tune your recovery strategy. With it, AbsolutSweat would suggest the perfect balance of electrolytes, carbohydrates, and proteins in your post-workout beverage to ensure rehydration and muscle repair. This personalized approach dramatically improves recovery time, reduces the risk of injury, and sets you up for stronger performances in the future.

FAQS

What not to drink after a workout?

Make intentional choices about what to drink after a workout. This includes avoiding drinks high in sugar, caffeine, or alcohol. Sugary drinks lead to a quick spike in blood sugar followed by a crash, making you feel sluggish. Caffeinated beverages, like coffee, lead to more dehydration. Avoid alcohol because it only impairs muscle recovery and further dehydrates you. Instead, focus on hydrating drinks like water, electrolyte solutions, or protein-rich beverages.

For a personalized hydration plan based on your unique sweat loss, consider using Liipoo AbsolutSweat to give your body exactly what it needs to recover.

Which juice is best after a workout?

Fruit juices rich in electrolytes, vitamins, and natural sugars are ideal after a workout. Orange juice is an excellent option because of its high vitamin C and potassium content. Watermelon juice is also great, offering hydration and the amino acid L-citrulline, which can help reduce muscle soreness. To better understand which juices would adequately hydrate your body, use Liipoo AbsolutSweat to track your sweat rate and tailor your post-workout nutrition accordingly.

Is Redbull good after the gym?

No, Redbull isn't a suitable after workout recovery drink because it contains high amounts of caffeine and sugar. While it provides a temporary energy boost, its high caffeine leads to dehydration. The excess sugar also interferes with proper glycogen replenishment. For better recovery, consider hydrating with an electrolyte or protein-rich drink. Tools like Liipoo AbsolutSweat hydration monitor can help you know what to drink and eat to heal and recover faster. Find it on the website now.

Which drink gives instant energy?

Drinks that contain a mix of natural sugars, electrolytes, and hydration can give you an instant energy boost after a workout. Coconut water is a suitable option due to its high potassium content and natural sugars. Fruit juices like orange juice or a smoothie made with banana and berries can also provide a quick source of carbohydrates to refuel glycogen stores.

To ensure you're consuming the right energy-boosting drink in the needed amounts, track your sweat and hydration level with Liipoo AbsolutSweat to know what and how much fluids and electrolytes you've lost.

Is it bad to drink energy drinks on an empty stomach?

Yes, drinking energy drinks on an empty stomach can be harmful. The high caffeine and sugar content can cause a rapid spike in blood sugar levels, leading to jitters, dizziness, and even nausea. Additionally, consuming caffeine without food can lead to stomach irritation because of the increased acid production. It's best to fuel your body with nutrient-rich foods and beverages, especially after a workout. To optimize your hydration and nutrient intake, use Liipoo AbsolutSweat to help determine what your body truly needs.

What's the ideal time frame for a post-exercise recovery drink?

The optimal time frame for consuming a post-exercise recovery drink is within the ''anabolic window''. This is typically 30 to 45 minutes after exercise. During this window, your body is most receptive to absorbing nutrients like proteins and carbohydrates. The body uses this short post-exercise period to refuel glycogen stores and kick-start muscle protein synthesis (MPS), aiding in faster recovery and preventing muscle breakdown. Missing this window may lead to delayed recovery, reduced muscle repair, and lower performance in the next workout. So, to help you stay on course, Liipoo AbsolutSweat sends you a report on the app right after your exercise to let you know the fluids you've lost, what to drink to maximize muscle recovery, how much, and when.