5 Post-Workout Drinks That Are Homemade

5 Post-Workout Drinks That Are Homemade

Published: 01:05PM 11 January 2023

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Jayti Shah

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Post-workout drinks aid in muscle repair and replenish glycogen stores to fuel the body. Commercial workout drinks are high in caffeine and contain harmful ingredients that can harm your health in the long run. As a result, choose homemade beverages.

Electrolytes are essential after strenuous exercise and even during diarrhea when the body constantly loses electrolytes. It is critical to replenish these, or you may experience muscle fatigue, cramps, dizziness, mental confusion, nausea, and other symptoms.

Instead, why not make energy drinks at home using common kitchen ingredients in your refrigerator or pantry? Fruits and vegetables, along with a dash of sugar and salt (we end up losing sugar and salt, potassium, and glucose the most easily through sweating), can all be combined to make excellent energy drinks that are both healthy and delicious.

What are the benefits of post-workout drinks?

Rehydration is an important part of post-workout recovery because it helps lower temperature and heart rate, lubricate joints, repair muscles, prevent muscle cramps, relieve fatigue, and keep the digestion process running smoothly.

When should you consume a post-workout drink?

A recovery drink is generally unnecessary after light exercises, such as 15 to 30 minutes of walking or low-impact yoga. Only use a high-carb, high-protein homemade drink after moderate- to vigorous-intensity exercise that results in an elevated heart rate, a healthy sweat, and faster breathing. It's best to consume your homemade post-workout drink within 30 minutes of finishing your workout.

Five homemade post-workout beverages to boost your energy levels are listed in this article:



  • ½ cup strawberries
  • A handful of mint leaves
  • 1 teaspoon honey
  • 1 teaspoon chia seeds


  1. Add the strawberry and mint leaves into a blender and blend well.
  2. Pour it into a glass.
  3. Add honey and chia seeds to it.
  4. Stir well and consume.

BENEFITS: Berries are high in antioxidants and natural sugars. Strawberries' polyphenolic content has antioxidative properties and helps to reduce post-exercise muscle fatigue. Chia seeds are high in protein and dietary fiber.

Chia strawberry punch (Image courtesy - iStock photo)



  • 1 banana
  • 3 tablespoons of yogurt or curd
  • A pinch of cinnamon powder
  • 1 teaspoon honey


  1. To make a smooth drink, combine all of the ingredients in a blender.

BENEFITS: Bananas are high in potassium and carbohydrates, while yogurt is high in protein.

Banana cinnamon smoothie (Image courtesy - iStock photo)



  • 1 cup chopped watermelon
  • 1 cup coconut water
  • A few mint leaves
  • ½ teaspoon lemon juice
  • 1 teaspoon chia seeds


  1. To make a smooth drink, combine all of the ingredients in a blender.

BENEFITS: Watermelon relieves muscle soreness after exercise. Watermelon has everything you need to refuel and feel energized and as well as performance-enhancing benefits that will improve your overall health and fitness over time. Combine the goodness of watermelon with the vitamin and mineral-rich coconut to create a refreshing and rehydrating drink.

Watermelon coconut cooler (Image courtesy - iStock photo)



  • 1 cup chopped apple
  • 1 cup chopped pineapple
  • ¼  teaspoon salt
  • ½  teaspoon lemon juice


  1. To make a smooth drink, combine all of the ingredients in a blender.

BENEFITS: The apple will supply natural sugar and potassium, while the lemon will provide electrolytes. Pineapples are high in vitamin C and manganese.

Classic pina colada (Image courtesy - iStock photo)



  • 1 cup chopped cucumber
  • 1 cup coconut water
  • ¼ teaspoon salt
  • ½ teaspoon lemon juice
  • A few mint sprigs


  1. To make a smooth drink, combine all of the ingredients in a blender.

BENEFITS: This is a very energizing drink; it makes use of the electrolytes found in coconut. The cucumbers in the drink have a cooling effect on the body as well.

Cucumber lime martini (Image courtesy - iStock photo)


The market is overflowing with ready-made energy drinks that everyone claims to keep you energized after your workout. Nevertheless, experts advise against purchasing them and instead making your own natural post-workout energy drinks at home. Following are a few reasons why you should choose natural energy drinks over ready-made ones:

  • The sodium content of these natural drinks is kept under control, which is important for hypertensive people.
  • Natural energy drinks are lower in sugar. Because they are homemade, you can easily adjust the sugar content to meet your needs.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant. We hope this article helps you to understand post-workout drinks and how can they be prepared with readily available ingredients at home.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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