Eating before and after exercise plays a crucial role in how our body responds to exercise. Certain fluids, when consumed before exercise, can reduce fatigue, increase energy levels and improve your results. When it comes to post-workout nutrition, it's all about recovery. We want to replenish our glycogen stores, rehydrate, and provide our bodies with all the necessary ingredients for recovery. At this point electrolytes, protein and carbohydrates become key.
Before a workout
Whether you train regularly or occasionally, there are a few drinks that can help you get better results and make the most of the time you spend training. Let's take a look at some natural drinks that can help you energize for your next workout.
Coffee contains caffeine, which is a stimulant that reduces fatigue and boosts energy levels, making it a great pre-workout drink.
Like coffee, green tea also contains caffeine. Additionally, the epigallocatechin gallate (EGCG) in green tea can help boost metabolism, which can potentially aid fat loss.
Beetroot contains nitrates, making it a great alternative to nitric oxide (NO) supplements before exercise. Nitrates are naturally converted to NO, leading to increased circulation, better performance, and vasodilation (aka "muscle pump").
Watermelon juice contains the amino acid citrulline, which also increases NO levels, leading to increased blood flow and lower blood pressure.
After exercise
Post-workout is all about body recovery. The idea is to restore the body's strength, which can include carbohydrates, protein, and electrolytes (depending on the type of activity and intensity of the workout, among other factors). Let's take a look at some post-workout drinks.
Milk may have lost its popularity as a healthy drink, but it contains a good balance of protein, carbohydrates and fat. Not to mention, it's filling, readily available and cheap. Choose low-fat milk and take advantage of its high protein content, as well as a range of vitamins and calcium. If you don't have gastrointestinal problems with dairy, milk will help you recover after exercise.
Some level of dehydration is quite common at the end of a workout. This of course varies depending on the sport, temperature, duration, etc. Either way, electrolytes lost with sweat need to be restored, and coconut water may be the right drink for that. Unlike sports drinks, coconut water contains no artificial ingredients, but at the same time will provide your body with much needed chloride, sodium and potassium. This makes unsweetened coconut water a great option for post-workout rehydration.
Exercise causes inflammation. Consuming large amounts of antioxidants after exercise may not be optimal as it can interfere with the body's adaptive response to stress. But in the right, small amounts, they can help reduce exercise-induced oxidative stress. Sour cherry juice may be the right tool for the job. Sour cherry juice is packed with antioxidants. Specifically, phytochemicals such as anthocyanins, flavonoids, and flavonols, among others. Consuming it can reduce muscle damage, especially after very strenuous workouts.
Cranberry contains rich plant compounds known as proanthocyanidins (a class of polyphenols). These are often associated with the prevention of urinary tract infections, but may also have positive effects on blood pressure, cholesterol and overall heart health.
Iced tea is not only refreshing, but the catechins and tannins have antioxidant effects that may help reduce free radical damage. Cold tea can also stimulate osteoblast activity (bone formation), which means it's good for your bone health too. | BGNES
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