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

    The Productivity Paradox: What Is It And How Can We Move Beyond It? The Pomodoro Technique: Is It Right for You to Boost Productivity? 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 Why Is Goal Setting Important to a Truly Fulfilling Life? 2 12 Things That May Cause Breast Cancer You Should Avoid 3 The 5-minute Guide to Meditation: Anywhere, Anytime 4 15 Fitness Goals That Will Help You Live a Healthier Life This Year 5 How to Eliminate Work Stress When You’re Stressed to the Max

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on February 15, 2019

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    Why Is Goal Setting Important to a Truly Fulfilling Life?

    In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

    And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

    Why is goal setting important?

    1. Your needs and desire will be fulfilled.

    Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

    For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

    Advertising

    Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

    After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

    So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

    2. You’ll find out what truly motivates you

    The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

    The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

    Advertising

    We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

    What we think we want will rarely provide us with what we actually need.

    3. Your state of mind will be a lot healthier

    We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

    Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

    But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

    Advertising

    What you truly want and need

    Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

    Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

    Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

    When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

    Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

    Advertising

    Nobody needs a mansion or a sport’s car but we all need love.

    Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

    Nobody needs to be famous but we all need peace, calm, balance and happiness.

    The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

    It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

    Now all you have to do is see past the fraud and deception and find the right path.

    Featured photo credit: Unsplash via unsplash.com

    Read Next