Workout drinks that you can buy in specialty stores and supermarkets are often loaded with high amounts of caffeine and some of these products even contain ingredients that may be harmful to your health in the long run.
If you are in search of a drink that will fuel your workouts and give you lots of health benefits, why not prepare these drinks yourself? The recipes we’re going to share in this article are not only delicious drinks that boost energy levels and improve your exercise performance, but these also help aid in muscle growth and recovery.
1. Beetroot Juice
To prepare this drink you’ll need 1 medium sized beetroot peeled and chopped, a cup of cold water, a tablespoon of lime or lemon juice and a pinch of salt. Simply pour the water and beetroot into a blender, then transfer to a glass. Add salt and lime juice and stir.
Beetroot is loaded with nutrients and contains nitrate, which has been found to boost exercise performance by improving blood flow and increasing contraction of the muscle.
2. Chia Berry Juice
For this drink you’ll need ½ cup each of fresh strawberries and blueberries, some mint leaves, 1 tsp of chia seeds and 1 tsp honey. Blend together berries and mint leaves in a blender, pour into a glass and then add chia and honey. Stir.
Berries have natural sugars and are jam-packed with antioxidants to prevent post-exercise fatigue in the muscle. One study was conducted on Korean runners which showed that consuming blueberries improved exercise performance. Chia seeds are also excellent source of fiber and protein.
3. Green Tea
While you can easily buy green tea in supermarkets, it’s best to make one using loose green tea leaves to ensure its nutrients are still in tact. You’ll need a teaspoon of green tea leaves and a cup of hot water. You can boil the water in a sauce pan and then steep the leaves for 3-5 minutes. What makes green tea good as a pre workout drink is that it has lots of antioxidants and some caffeine. You can drink this an hour before you go to the gym so that you won’t feel tired easily. Green tea also aids in efficient body fat utilization during your workout session.
4. Orange Energizer
If you want a drink that is an excellent source of vitamin C, this one is it. The orange energizer is made using 1 cup of chopped oranges, half a cup water, 2 tbsps lime juice, ¼ cup green grapes and ½ tsp cumin seed powder. Simply blend together the water, green grapes and oranges, then transfer into a drinking glass. Add lime juice and cumin seed powder, then stir. Grapes have natural sugars to give your body fuel before you exercise. The vitamin C in this drink along with the natural sugars will help prevent muscle fatigue due to its anti-inflammatory and high antioxidative properties. You should drink this 30 minutes before you exercise.
5. Banana Apple Smoothie
You’ll need 1 cup chopped apples, 2 large bananas peeled, ½ cup of milk or water, and a tablespoon of honey. Put the fruits and the milk/water into a blender and then transfer to your drinking container. Add the honey and shake or stir. What makes this drink great as a workout drink is that it has high energy carbs as well as nutrients. You’ll be able to do intensive and prolonged exercises with the help of this smoothie. You can opt to drink this before your workout, as well as after.
6. Coconut Spirulina Drink
You’ll need 2 cups of coconut water and a teaspoon of spirulina powder. Just mix both ingredients and drink up. Spirulina contains polysaccharides and essential fats that aid in releasing energy. It also contains Lactobacillus bacteria to help in the production of vitamin B6. When you combine it with coconut water, this drink is able to restore hydration levels and help prevent fatigue.