SHAHEDNEWS: If you engage in specific workouts and sports for fitness and health, you should pay attention to your post-workout food and drink choices to achieve the desired results. Stay with us.
According to SHAHEDNEWS, Exercising is hard, but do you know what's even harder? A proper diet and nutrition plan. Having the right diet ensures that you get all the necessary nutrients in your body, helping you reach your goal, such as losing weight. Another important factor is what to drink after your workout. Your body, according to your diet plan, needs carbohydrates and protein to build muscles. In this article, we will introduce you to some drinks you should have after exercising.
If you don’t drink enough before, during, and after physical activities, you won't be able to perform your exercises properly, and your muscles will become fatigued. Additionally, when your body loses water, you won't be able to cool down effectively at the end of your workout and may become overheated. To have an effective workout and avoid these problems, drink 3 cups of beverages 2 to 3 hours before exercising, one cup 20 minutes before starting, and another cup every 20 minutes during the workout. If you're interested in drinks that help with fatigue recovery, refer to our content on beneficial drinks for fatigue relief. In this article, we've introduced both cold and hot drinks that can help alleviate fatigue.
Drinking chocolate milk helps your body digest better, keeps you hydrated, and can fulfill your body's needs for protein, calcium, healthy fats, and more. It also aids in muscle building.
We recommend trying coconut water after your workout. In fact, you can also drink coconut water before your workout. Coconut water contains very little fat and is rich in potassium, which is very beneficial for the body and helps maintain proper hydration balance.
Green tea is zero-calorie and contains powerful antioxidants that help reduce body fat and alleviate muscle pain and inflammation. Some people claim that green tea is a strong fat burner, although no conclusive scientific evidence has proven this yet. It can also significantly reduce the risk of heart diseases.
Let's try vegetables in this option. It is recommended that if you want to use vegetable juice, don't buy it from outside; make it at home so that it is fresher and free from any chemicals. Vegetable juice contains various vitamins, minerals, and phytonutrients. Even if you're not exercising, it is recommended to consume vegetable juice.
During exercise, the body loses a significant amount of vitamins and electrolytes through sweating. Therefore, proper hydration after workouts is crucial for maintaining endurance. Keep in mind that water is not the only drink that can replace lost fluids. Other sports drinks can hydrate the body just as effectively as water. Many athletes drink about 2-3 cups of fluids (or about one liter per kilogram of weight lost during activity) before and after exercise. One of the easiest ways to help the body recover during or after a workout is by drinking sports drinks. Along with beneficial drinks, there are also harmful or prohibited drinks, including:
Sports drinks are marketed as complete beverages for post-workout recovery, and it's common to see many people drinking them after exercise. However, these drinks are not healthy as they contain a lot of sugar and calories while offering minimal nutritional value. Some brands may add vitamins and electrolytes, but still, the high sugar content is the main reason to avoid these drinks altogether. The sugar in these beverages enters your system quickly, leading to a rapid energy crash. Moreover, these drinks are often full of artificial flavorings that negatively affect the body.
Carbonated soft drinks are one of the biggest "forbidden" beverages after exercise! Drinking soda means you're only providing your body with large amounts of simple sugars. Sugary sodas act as a quick source of energy, but you'll soon experience an energy crash. If you think diet sodas are a better option, you're still mistaken. The artificial sweeteners in diet sodas can have harmful effects on your fitness results.
If you think drinking alcohol after a workout is fine, you're mistaken. Alcohol is inherently dehydrating, and after sweating in the gym, your body needs proper hydration. Additionally, alcohol's diuretic properties contribute to dehydration and hangovers. Alcoholic beverages provide no calories or nutritional value. Drinking these zero-calorie drinks can only delay your fat-burning process by increasing fat storage. Alcoholic beverages have inflammatory properties and can negatively impact your balance and decision-making ability.
Many of us reach for coffee after a workout. However, the reality is that your heart is already beating fast due to the physical activity you've just completed, and consuming coffee or anything containing caffeine at this time is not ideal. Drinking coffee after exercise can lead to side effects like nervousness, heart palpitations, and even sleep disturbances. Additionally, coffee has dehydrating effects on the body.
