After a long workout, it is important to allow your body the opportunity to rehydrate. Whether this is after an intense run or cardio training, if the body loses up to 2% of hydration then this can lead to a loss in performance. Juice camps, such Prestige Boot Camps’ Portugal retreat, combat this by introducing a diet of juice drinks to be followed after an intense workout. These are some similar juices which can be equally as effective.
Filled to the brim with antioxidants, any cherry juice brand (that is not from concentrate) can be the perfect warm down drink to soothe aching muscles.I have myself tried cherry juice from Tesco‘s, it was quite sweet but perfect for a morning pick-me up. In fact, a study in the British Journal of Sports Medicine noted that drank 24 ounces of cherry juice retained their strength after exercise. This is the perfect drink for after any intense arm or leg workouts! A simple recipe for making your own cherry juice consists of:
- 1 lb of cherries
- 2 lbs of sugar/ sugar substitute
Begin by adding your cherries to a blender before adding your sugar substitute and blending. Then add your water before blending. The result should look like a syrup. Make sure to strain it into your glass before drinking!
Chocolate Oat Milk
This is a perfect drink for any sports enthusiast who aims to build their strength and endurance through an intense workout. Sports nutritionist Heidi Skolnik even claimed that ‘chocolate milk is a great option for recovery. You’ll get plenty of fluid together with carbohydrates and protein.’ Alongside this, chocolate milk supplies a boost of calcium to fight against brittle bones. You can use regular chocolate milk products or follow this recipe to make your own in 10 minutes. If you feel daring, try this alternative recipe and add some sweet potato to your concoction for a healthy twist. Or – my personal favourite is Oatly’s chocolate oat milk which is incredible.
Looking for that extra boost of caffeine without any of the calories? Try a classic green tea or a batch of green ginger tea in order to fight against muscle inflammation, soreness and tiredness. It is also a fantastic fat metabolizer, meaning that it will aid you in your fat burning quest during and after your regime is completed. It is even known to combat against a number of chronic conditions, including cancer, Alzheimer’s and heart disease.
Healthy Post-Protein Shakes
It is always possible to indulge in your sweet tooth while remaining fit from your workout. Although too much chocolate can increase your intake of fat, using it as a protein powder can provide your body with an appropriate amount of energy, protein and carbohydrates to rejuvenate your form. I am all about chocolate peanut butter energy shake’s at the moment so the recipe is as follows:
- 1 scoop of cocoa protein powder (vegan options)
- 1 cup of unsweetened almond milk or water
- 2 tbsp of peanut butter
- 1 cup of ice
A hardcore veggie-blast
There’s always room for more vegetables in your diet and when you’ve battled your way through your workout you really need the sugars carbs and vitamins from a good shake. Spinach and broccoli are perfect for a filling shake and the lime and coconut make this beverage feel a little more adult than most other options!
- 1 handful of Spinach
- 2 florets Broccoli
- half a carrot
- Half the juice of a Lime
- 100ml of coconut water
- 1 tbsp of brown sugar
- 1 cup of ice
What’s your go-to post workout drink? Are you a shaker or a water guzzler and what did you think of our list?