Exercise is a fundamental component of a healthy lifestyle, and whether you’re hitting the gym, running, or practising yoga, fueling your body with the proper nutrients is crucial for optimal performance and recovery. One of the most effective ways to support your workouts is by preparing homemade pre and post-workout drinks that provide the necessary energy and nutrients your body needs. In this article, we’ll explore the best homemade pre and post-workout drinks that will help you maximize your exercise sessions and aid in recovery.
Pre-Workout Drinks
Banana and Almond Butter Smoothie
Ingredients:
- 1 ripe banana
- 2 tablespoons of almond butter
- 1 cup of unsweetened almond milk
- 1 tablespoon of honey (optional)
- 1/2 cup of rolled oats
Instructions:
- Blend all the ingredients until smooth.
- This creamy smoothie is packed with carbohydrates for energy from the banana and oats, healthy fats from almond butter, and protein from almond milk.
Green Tea and Honey
Ingredients:
- 1 cup of green tea (brewed and cooled)
- 1 tablespoon of honey
- A squeeze of lemon juice (optional)
Mareefe/ Pexels | Green tea has the potential to break down fat significantly during mild to moderate exercise
Instructions:
- Mix the honey into the green tea.
- Green tea contains caffeine, which can boost energy; honey is a quick source of natural sugars.
Chia Seed Hydration Drink
Ingredients:
- 2 cups of coconut water
- 2 tablespoons of chia seeds
- 1/2 tablespoon of honey (optional)
- A pinch of salt
Instructions:
- Mix chia seeds, coconut water, honey, and salt in a jar and let it sit for 10-15 minutes until the seeds expand.
- This drink offers hydration, essential electrolytes from coconut water, and fiber and omega-3 fatty acids from chia seeds.
Post-Workout Drinks
Chocolate Peanut Butter Protein Shake
Ingredients:
- 1 scoop of chocolate protein powder
- 1 cup of unsweetened almond milk
- 1 tablespoon of natural peanut butter
- 1 banana
- Ice cubes (optional)
Instructions:
- Blend all the ingredients until smooth.
- This shake provides a combination of protein for muscle repair, healthy fats from peanut butter, and carbohydrates from bananas for replenishing glycogen stores.
Charlotte May/ Pexels | Optimal performance begins with a blender and fresh ingredients
Tart Cherry Juice
Ingredients:
- 1 cup of tart cherry juice
- A pinch of sea salt
Instructions:
- Mix the cherry juice with a pinch of sea salt.
- Tart cherry juice is known for its anti-inflammatory properties and can help reduce muscle soreness and aid recovery.
Greek Yogurt and Berry Smoothie
Ingredients:
- 1/2 cup of Greek yogurt
- 1/2 cup of mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon of honey
- A handful of spinach (optional)
- Ice cubes (optional)
Instructions:
- Blend all the ingredients until smooth.
- Greek yogurt provides protein for muscle recovery, while berries offer antioxidants and vitamins for overall health.
Why Homemade?
Charlotte May/ Pexels | Since chia seeds have anti-inflammatory properties, it makes them a great option to include after your workout
Making your own pre and post-workout drinks offers several advantages:
- Customization: You have complete control over the ingredients, allowing you to cater to your specific nutritional needs and preferences.
- No Hidden Sugars: Many store-bought energy drinks and protein shakes contain added sugars and artificial ingredients. Homemade versions are free from these hidden additives.
- Cost-Efficient: Pre-packaged workout drinks can be expensive. Homemade alternatives are often more budget-friendly.
- Freshness: Homemade drinks are made with fresh ingredients, ensuring you get the most nutrients from each sip.
- Reduced Environmental Impact: Pre-packaged drinks often come in single-use containers, contributing to plastic waste. Preparing your drinks reduces your environmental footprint.