What you eat or drink after a workout is just as important as what you eat beforehand. A post-workout drink provides your muscles with the vitamins and nutrients it needs to repair and build muscles. According to Bodybuilding.com, protein and carbohydrates are the most important ingredients to include in a homemade post-workout drink.
Protein Shakes
A carbohydrate- and protein-packed meal may take up to three hours for your body to fully digest and deliver nutrients to your muscles. Liquid meals, such as a post-workout shake, provide nutrients within 30 to 60 minutes after ingestion. Combine milk with one serving of whey protein or mix one serving of whey protein with two servings of Gatorade or other sports recovery drink. For a creamy shake, blend together banana, milk and yogurt. Dairy provides both protein and carbohydrates while the banana provides electrolytes for your muscles.
DIY Electrolytes
Electrolytes are basically vitamins and minerals found in your body. These include potassium, sodium, calcium, magnesium and hydrogen carbonate as well as other vitamins and minerals. All you need to create your own homemade electrolyte post-workout drink are a few key ingredients such as water, sugar, salt, baking soda and potassium salt. If you don't have any of those ingredients at home, you can also mix water, orange juice, lemon juice and salt together. Use a sugar substitute if you are diabetic or on a low-carbohydrate diet.
Chocolate Milk
For those seeking a simple solution after a workout, mix chocolate syrup with milk. One serving of chocolate milk contains both carbohydrates and protein as well as glucose to help replenish energy lost during your workout. Chocolate milk may also contain 200 calories per serving. Chocolate milk is recommended for those who participate in high-endurance sports such as long-distance running, swimming or cycling. If you worked out for 60 minutes or more at a highly-intensive pace or if weight loss is not your goal, then drink chocolate milk.
Water
In addition to protein shakes and other sports recovery drinks, don't forget to drink water. MayoClinic.com advises drinking water before, during and after you exercise. Weigh yourself before you work out and jot down your weight. After your workout, weigh yourself again. For every pound you lost, drink 2 to 3 cups of water.
References
- Bodybuilding.com; The Importance of Post Workout Nutrition; John Berardi
- "CookingLight"; Post-Workout Meals --- Homemade Sports Recovery Drink; Dana Angelo White
- 3FatChicks; How to Make a Homemade Drink with Electrolytes; April 2010
- "Fitness"; Got Milk? Try Chocolate after Your Workout; Kelly L. Phillips
- MayoClinic.com: Eating and Exercise --- 5 Tips to Maximize Your Workout
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