Advertising
Advertising

Hack Your Muscles: Comparing the Best Post-Workout Beverages

Hack Your Muscles: Comparing the Best Post-Workout Beverages

    It’s May, and for most people that means its time to get serious about getting your body into better shape. Prime beach weather is closer than you think, and you’re probably starting to get serious about hitting the gym regularly. But overdoing your workout can do more harm than good. In fact, your athletic performance starts to suffer once you lose about 2 percent of your body weight due to profuse sweating…and that takes less effort than you might think.

    If you plan to work out for over 60 minutes, you need to drink something more substantial than water afterwards. Lose too much water from exercising, and you can start to experience cramps, dizziness, and headaches as your body has to go into overdrive to keep your core temperature stable and your heart functioning normally as your blood begins to thicken to dehydration. And if you don’t rehydrate properly, you might find that your muscles are weak the next day, impairing your ability to lift weights.

    If you’re trying to sculpt a beach body, it’s important to drink the right post-workout beverage to rehydrate, replenish lost nutrients, and consume adequate protein to promote muscle growth. Plain water is good, but some other product might be better. But the diet aisle of your local supermarket has got dozens of post-workout hydration beverages to choose from. So which one is right for you?

    NOTE: The assessments below are based on my own opinions, personal experiences, and research. None of the products/companies mentioned below provided samples for review or have otherwise influenced the content of this article.

    Advertising

    Milk

    Okay, so maybe suggesting milk after a workout makes you think of Will Ferrell in “Anchorman,” moaning “Milk was a bad choice!”

    And while the idea of chugging milk after a hard workout on a hot day might sound miserable, it has been argued that milk is a great beverage to quaff after hitting the gym. In a lot of ways, milk has it all: carbohydrates, electrolytes, calcium and vitamin D…and the all-important protein.

    According to Emma Cockburn, a lecturer at Northumbria University in northeast England, “The damage caused by exercise leads to a breakdown of the protein structures in your muscles, but that doesn’t happen until 24 to 48 hours later.” If you drink milk right after training, it will be digested and absorbed by the time your body needs it to repair muscle damage. It’s worth remembering that Michael Phelps famously chugged milk between events at the Beijing Olympics.

    Sports Drinks

    Advertising

    There are as many types of fruity flavored sports drinks as there are brands of soda, and sadly, they both often have similar amounts of sugar. While they can replenish vital electrolytes, vitamins, and fluids, all that sugar post-workout can leave you feeling more jittery. Whenever possible, opt for a reduced calorie sports drink over the regular kind, as this will have less sugar, and therefore fewer calories.

    Cheribundi

    Cheribundi’s “Whey Cherry” tart cherry juice contains phytonutrients, anthocyanins, phenolic acids…in other words, compounds that refuel a tired body, reduce inflammation from over-exertion, and aids in muscle recovery. Whey protein is added for an extra muscle building benefits, and the cherry juice gives you 100% of your daily needs for a number of B vitamins. An 8 oz. serving has 160 calories. The taste takes some getting used to, as it is very tart, but the health benefits are worth it.

    SmartWater

    If you want electrolytes after a workout but are trying to reduce your caloric intake, consider zero calorie SmartWater, which consists only of vapor distilled water and electrolytes (Calcium Chloride, Magnesium Chloride, and Potassium Bicarbonate, to be specific.)

    Advertising

    It doesn’t contain any protein, as in some other sports recovery beverages, but for exercise that is less about building muscle and more about maintaining tone or losing excess pounds, it can still be a good choice for rehydration, and is still superior to plain tap water.

    Beer

    According to a study at Granada University in Spain, a pint of beer is better at rehydrating the body after a workout than the same amount of water. Researchers argue that the carbon dioxide in beer helps quench thirst faster than water, the carbs in the beer replace calories (generally between 90-150 calories per serving in beer) burned during exercise, and trace salts and sugars in the beer replace lost nutrients.

    On the other hand, alcohol can have diuretic properties, so don’t rely on beer alone. If you want to experiment with beer as a post-workout beverage, perhaps try a beer after having a small amount of water, and follow the beer directly by an equal amount of water.

    Conclusion

    To stay well hydrated for exercise, the American College of Sports Medicine recommends that you:

    Advertising

    Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before your workout.
    Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes during your workout. You may need more the larger your body is or the warmer the weather is.
    Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water after your workout for every pound (0.5 kilogram) of weight you lose during the workout.

    How you choose to hydrate is completely up to you. Whether you need low-cal refreshment, or a heavy dash of protein to aid in muscle recovery, the good news is that there are plenty of post-workout recovery beverages for you to sample.

    What do you drink after a hard workout? Tell us in the comments below!

    More by this author

    Tucker Cummings

    Writer and social media professional sharing productivity tips on Lifehack.

    Does the Pomodoro Technique Work for Your Productivity? The Productivity Paradox: What Is It And How Can We Move Beyond It? How to Diagnose the “Phantom Cursor” Issue on Your Mac Extreme Minimalism: Andrew Hyde and the 15-Item Lifestyle 6 Easy Tips for Living with 100 Items or Less

    Trending in Lifestyle

    1 18 Benefits of Journaling That Will Change Your Life 2 How to Control Your Thoughts and Be the Master of Your Mind 3 7 Ways to Motivate Yourself to Workout 4 30 Small Habits To Lead A More Peaceful Life 5 Simple Hacks on How to Relieve Neck Pain Fast (and Naturally)

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on July 8, 2020

    18 Benefits of Journaling That Will Change Your Life

    18 Benefits of Journaling That Will Change Your Life

    The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

    1. Understand Yourself Better

    Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

    Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

    2. Keep Track of Small Changes

    I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

    Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

    3. Become Aware of What Matters

    As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

    You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

    Advertising

    4. Boost Creativity

    The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

    When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

    You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

    5. Represents Your Emotions in a Safe Environment

    A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

    Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

    6. Process Life Experiences

    When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

    Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

    Advertising

    7. Stress Relief

    In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

    Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

    8. Provide Direction

    Though journaling is often conducted as an activity without much direction, it often provides direction.

    One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

    9. Solve Problems

    Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

    Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

    When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

    Advertising

    10. Find Relief From Fighting

    Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

    Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

    11. Find Meaning in Life

    Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

    12. Allow Yourself to Focus

    Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

    13. Sharpen Your Spirituality

    When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

    14. Let the Past Go

    I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

    15. Allow Freedom

    Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

    Advertising

    16. Enhance Your Career

    Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

    Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

    17. Literally Explore Your Dreams

    All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

    18. Catalog Your Life for Others

    No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

    We consider our partners our life witnesses, but writing provides a tangible mark on the world.

    Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

    Featured photo credit: Kelly Sikkema via unsplash.com

    Read Next