Key points
- There are many commercial post-workout sports drinks available on the market. Manufacturers often claim that these beverages are healthy because they are infused with extra vitamins and electrolytes to refuel the body. However, they are often loaded with extra sugar which can contribute to many diseases such as obesity, fat liver disease, and heart disease.
- Most people don’t need any special electrolyte drinks after a workout. However, if you’re looking for 100% natural and sugar-free pre or post-workout drinks for women, try sparkling spirulina drinks, sparkling mineral water, coconut water, green tea, milk, or plain black coffee.
- You can also make vitamin-infused water at home by adding berries, ginger, slices of cucumber or lemon to your glass of water. This is excellent for those who don’t like drinking plain water because of its lack of taste.
Every day there are more and more colorful new bottles on sports drinks shelves in supermarkets and health food stores and it’s getting harder to choose which products to buy. The overwhelming variety of labels and flavours makes it tricky to find a healthy option and manufacturers often worry more about making their beverages look and taste good rather than about creating a clean and healthy formula without unnecessary chemicals.
Pre-workout sports drinks can help us stay hydrated during a workout and replenish the lost nutrients afterward. But that doesn’t mean that we necessarily need them or that all of them can provide the same benefits.
According to statistics, most gym goers don’t need sports drinks and can be perfectly fine drinking plain water after a workout. This is especially true if you take different diet supplements, as adding sports drinks to the mix may cause you to consume too many nutrients, which is not healthy either. However, if you feel like you need a nutrient boost after your workout, there are many options you can try. Popular and well-marketed sports drinks often seem to be the easiest and most readily available option. But are they really as good as the ads make them out to be?
In reality, most commercial workout drinks are packed with sugar, preservatives, artificial colourings and flavourings, and other chemicals. Thus, it’s best to opt for more natural and healthy alternatives, such as the ones on our list.
Natural Workout Drinks For Women
FUL® Sparkling Spirulina Drinks
Spirulina is the perfect ingredient for pre or post-workout drinks. Its a well-known superfood rich in vitamins and minerals with antioxidative, anti-inflammatory, and anti-bacterial properties. Spirulina is also a great source of plant protein containing all essential amino acids. Studies have found that consuming spirulina can improve the immune system functioning by promoting the production of antibodies. Addtionaly, spirulina may prevent skeletal muscle damage after exercise-induced oxidative stress, help maintain healthy blood lipid and blood pressure levels, and prevent many diseases.
If you want to enjoy a quick natural and refreshing beverage packed with nutrients, sparkling spirulina drinks are what you’re looking for. Sparkling spirulina drinks by FUL® provide a quick and easy way to refuel your body with all essential nutrients and electrolytes after a workout. These drinks contain 100% natural spirulina extract that minimizes the unpleasant smell of spirulina. Pus, they are free of sugar and additives, which makes them an amazing alternative to well-marketed sports drinks.
Sparkling Mineral Water
Sparkling mineral water is a great option for those who don’t like to drink plain water. Studies have found that carbonated water can bring the feeling of fullness as well as improve digestion. It’s just as hydrating as plain water, so you can confidently grab it on your way to the gym. Researchers have also found that sparkling mineral water can potentially help maintain healthy cholesterol levels as well as lower the risk of heart disease.
Green Tea
Green tea is one of the best natural sources of antioxidants that has been consumed for its properties for ages. If you drink it hot, it can promote muscle relaxation and calm your body after an intense workout. Green tea is also ful of epigallocatechin gallate (EGCG), a potent antioxidant that lends green tea a lot of health benefits. It can lower inflammation, boost the immune system, contribute to heart health and even help fight off cancer.
Green tea is also very hydrating and calorie-free. Research has found that antioxidants in green tea may also help to prevent obesity, liver disease, and type 2 diabetes.
Coconut Water
A lot of people make the mistake of confusing coconut water with coconut milk but this is false. Coconut water is the liquid contained inside coconuts, while coconut milk is extracted from coconut flesh. This drink has earned a lot of attention over the past years, particularly due to its high electrolyte content. Coconut water contains vital electrolytes like potassium, sodium, calcium, and magnesium. It is also low in sugar, which makes it both a nutrient-rich and a low-sugar alternative to sports drinks.
Milk
Milk is the leader among all natural electrolyte drinks. It contains a great combination of carbs and protein, which are vital to consume after working out. Milk is rich in electrolytes like sodium, calcium, and potassium, and it will not only increase your energy levels but also help with muscle tissue repair. There’s evidence that milk is a better post-workout drink than many commercially available sports beverages.
Modern grocery stores offer lots of different types of milk. Even though cow’s milk is the most nutrient-rich option, research claims that some plant-based options such as soy milk offer the same health benefits.
Black Coffee
Great news for coffee lovers! Coffee is not just a morning tradition but also a good drink to grab after a workout. Recent studies have found that caffeine in coffee can prevent degenerative diseases such as Alzheimer’s disease. This drink is also full of antioxidants and can promote your general well-being. However, keep in mind it’s better to opt for an unsweetened option without any flavouring. Mix it with milk to get an extra nutrient boost.
Smoothies
Another after-workout option is to mix your favourite fruits and vegetables into a tasty and nourishing smoothie. And you can experiement as much as you want, trying to make the drink with coconut water or yougurt, adding protein, seeds, legumes, and nuts. Smoothies also work great if you’re recovering from a stomach flu and experiencing loss of appetite. Smoothies are excellent for refueling your body with electrolytes, vitamins, minerals, antioxidants, and protein. A smoothie will also help promote muscle repair after a workout or aid with muscle growth if you add some protein to the mix. Try to consume smoothies before of after excersising rather than during, because they’ll leave you feeling full.
Electrolyte-Infused Waters
A low-calorie but nutrient-rich and hydrating way of restoring your electrolytes is to drink electrolyte-infused waters. You can try one of the many options available at grocery stores, but most of them will likely contain lots of extra sugar. As an alternative, you can make infused water at home! This way you’ll get a quick and sugar-free vitamin boost. Here are some healthy drinks you can easily make at home:
Cucumber Infusion
This is not just a fancy way to serve the water, cucumbers are actually an excellent source of some essential vitamins such as vitamins A, K, and C and minerals including magnesium, potassium, and manganese.
Lemon and Lime Infusion
Lemon and lime give water a little flavour, which is great for those who don’t like drinking plain water. This infusion will also help boost the immune system because citrus fruits are packed with vitamin C, B6, potassium, and folate. You can also add some ginger to the mix to take advantage of the root’s antibacterial properties. Ginger is rich in vitamins B3, B6, and C, as well as vital minerals.
Mint Infusion
Mixing mint and water is a quick and simple way to get a refreshing drink. Adding mint will also provide you with nutrients like vitamins A, B6, C, E, K, copper, and manganese.
FAQ
What is the best drink before workout?
Water is the best beverage to consume before a workout, as it protects your body from dehydration. You can also opt for FUL sparkling drinks for a boost of spirulina nutrients or drink juice, smoothies, milk, or coconut water to get some extra carbohydrates to fuel your workout.
What should I drink during workout?
Plain water is the best choice for mid-workout hydration. It helps to prevent your body from becoming dehydrated. You can also try consuming commercial sports drinks to replenish electrolytes but this is not necessary for most people. Unless you’re a professional athlete, you don’t need to take any extra measures to replenish your electrolyte levels.
What can I drink for fitness?
If you want to stay as healthy as possible, you need to keep your body well-hydrated at all times but especially during and after workouts. Most people can get all the necessary hydration from drinking plain water but you can also opt for sparkling beverages enriched with spirulina extract to get an extra boost of nutrients.
