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Home > Nutrition > 5 Drinks to Avoid After a Workout

5 Drinks to Avoid After a Workout

October 21, 2022
6 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • What to Not Drink After a Workout
  • What to Drink After a Workout
  • Most-Asked Questions
  • Final Word

Exercise is great for the body but it causes some physiological strain. Daily exercise changes the concentrations of proteins in the body along with the way it is utilized. This is exactly why the recovery period is of great importance. (1)

drinks to avoid post-workout
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After exercise, protein requirement is considerably higher in the body. It repairs muscles that were involved and damaged in exercise. (1)

Most health bodies around the world recommended an intake of 1.2–2 g of protein/kg body weight to support the increased requirement of protein for the rebuilding of muscle. (1)

However, there is a right and wrong drink choice when it comes to post-workout drinks.

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What to Not Drink After a Workout

Post-workout drinks and beverages are a trending topic, and many drinks are commercially available that promote optimum recovery after a workout. So, it is important to choose wisely and avoid the following types of drinks.

1. Soft drinks and sodas

drinking soda and soft drinks post-workout can lead to weight gain

Exercise can cause a state of dehydration due to water loss through sweat. (2)

In such a case, it can be tempting to turn to carbonated beverages such as soft drinks. However, these drinks are extremely high in sugar and cause an increase in weight irrespective of the level of physical activity. (3)

A study that evaluated the effect of soft drinks as a post-workout drink found that they increased markers of kidney damage in the blood and contributed to acute kidney injury. (4)

Similar detrimental results were observed with diet sugar-free beverages, which were responsible for increasing blood sugar levels and contributed to obesity. (5)

2. Packaged protein drinks

Lately, ready-to-drink high-protein beverages have found their way onto grocery shelves. These drinks may or may not be marketed as meal replacements.

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Not only do these drinks run a risk of being high in added sugar, but they also do not contribute toward a feeling of fullness or satiety. (6)

3. Packaged fruit juices

drinking packaged fruit juices post-workout must be avoided

While some fruit juices, such as tart cherry juice and purple grape juice, actually contribute to muscle recovery post exercise via their antioxidant and polyphenol content, (7)(8) most packaged fruit juices are oftentimes not 100% pure juice and contain additives and lots of added sugar.

These sugar-sweetened fruit juices can lead to increased body weight and ultimately BMI. (9)

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4. Sports or electrolyte drinks

You might think “sports” drinks are an obviously good choice for post-exercise recovery due to their added electrolyte content that restores fluid and electrolyte losses through sweat. They also contain optimal amounts of carbohydrates, which are needed to restore the lost glycogen from the muscles. (10)

However, studies have shown these beverages do not have beneficial effects as compared to placebo drinks without electrolytes or carbohydrates. (10)

To some extent, sports drinks can improve the dehydration status of adults, but it is important to read the nutritional information on the beverage to avoid consuming excessive added sugar. (11)

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5. Alcohol

alcohol consumption post-workout must be avoided

Of all the drinks discussed, alcohol is the worst post-exercise drink choice. It contains “empty calories” as it does not contribute any nutrients to the body. (12)

One study revealed that post-exercise alcohol consumption increased the levels of the stress hormone cortisol and decreased muscle recovery. (13)

In a study of athletes, consumption of alcohol after a training session reduced their rate of protein synthesis in the muscles. (14)

What to Drink After a Workout

So now that you know what to avoid, you need to know what you can consume as a post-workout beverage. Here are some options.

  1. Milk: High in protein and carbohydrates necessary for muscle recovery, animal milk (specifically cow) improves the repair of muscles and decreases the need for energy-rich foods. (15)
  2. 100% juices: Juices from fruits such as tart cherry, purple grape, blueberries, and watermelon can be effective in reducing muscle fatigue and cramps and speed up recovery after a training session. (7)(8)(16)(17)
  3. Electrolyte drinks: Make sure the drink has little to no added sugar, 1.2 g carbohydrate/kg body weight, 1.2–2 g/kg body of protein, and 0.3–0.7 g sodium per liter of fluid to aid recovery. (18)

Most-Asked Questions

Can I drink a smoothie post workout?

can you drink a smoothie post-workout?

Yes! A smoothie made from yogurt or milk can be a great beverage choice. Avoid the addition of extra sugar and make use of fruits to sweeten the drink.

Can I consume protein shakes made from protein powders?

Some of these protein powders may contain flavorings, additives, and sugars. So, consult your trainer or dietitian before consuming any protein powders in drinks.

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Final Word

The time after exercising is very crucial in terms of the nutrients you consume. While some beverage choices may seem ideal, they may not be so.

High-sugar beverage consumption over a long time can cause detrimental effects on health and exercise effort, especially if it was being undertaken for weight management.

Instead, choose high-protein, moderate-carbohydrate, and low-sugar beverages that will aid muscle recovery and reduce cramping and fatigue while preventing weight gain.

References
  1. Vliet Svan, Beals JW, Martinez IG, Skinner SK, Burd NA. Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852800/. Published February 16, 2018. 
  2. NL; MRJM. Hydration during intense exercise training. Nestle Nutrition Institute workshop series. https://pubmed.ncbi.nlm.nih.gov/23899752/. 
  3. González-Morales R; Canto-Osorio F; Stern D; Sánchez-Romero LM; Torres-Ibarra L; Hernández-López R; Rivera-Paredez B; Vidaña-Pérez D; Ramírez-Palacios P; Salmerón J; Popkin BM; Barrientos-Gutiérrez T; Soft drink intake is associated with weight gain, regardless of physical activity levels: The Health Workers Cohort Study. The international journal of behavioral nutrition and physical activity. https://pubmed.ncbi.nlm.nih.gov/32398158/. 
  4. Chapman CL; Johnson BD; Sackett JR; Parker MD; Schlader ZJ; Soft drink consumption during and following exercise in the heat elevates biomarkers of acute kidney injury. American journal of physiology. Regulatory, integrative and comparative physiology. https://pubmed.ncbi.nlm.nih.gov/30601706/. 
  5. Mirghani H, Alali N, Albalawi H, ALselaimy R. Diet sugar-free carbonated soda beverage, non-caloric flavors consumption, and diabetic retinopathy: Any linkage. Diabetes, metabolic syndrome and obesity: targets and therapy. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8163615/. Published May 24, 2021. 
  6. Leidy HJ, Bales-Voelker LI, Harris CT. A protein-rich beverage consumed as a breakfast meal leads to weaker appetitive and dietary responses v. a protein-rich solid breakfast meal in adolescents. The British journal of nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4266602/. Published July 2011. 
  7. E; VKCHSB. Tart cherry juice in athletes: A literature review and commentary. Current sports medicine reports. https://pubmed.ncbi.nlm.nih.gov/28696985/. 
  8. de Lima Tavares Toscano L, Silva AS, de França ACL, et al. A single dose of purple grape juice improves physical performance and antioxidant activity in runners: A randomized, crossover, double-blind, Placebo Study. European journal of nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7755635/. Published October 2020. 
  9. Garduño-Alanís A, Malyutina S, Pajak A, et al. Association between soft drink, fruit juice consumption and obesity in Eastern Europe: Cross-sectional and longitudinal analysis of the HAPIEE study. Journal of human nutrition and dietetics: the official journal of the British Dietetic Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8425279/. Published February 2020. 
  10. Li X, Wang W, Guo R, Wang A, Wei C. The effects of sports drinks during high-intensity exercise on the carbohydrate oxidation rate among athletes: A systematic review and meta-analysis. Frontiers in physiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7759561/. Published December 11, 2020. 
  11. O’Connell SM, Woodman RJ, Brown IL, et al. Comparison of a sports-hydration drink containing high amylose starch with usual hydration practice in Australian rules footballers during intense summer training. Journal of the International Society of Sports Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6150988/. Published September 21, 2018. 
  12. Traversy G, Chaput J-P. Alcohol consumption and obesity: An update. Current obesity reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/. Published March 2015. 
  13. Lakićević N. The effects of alcohol consumption on recovery following resistance exercise: A systematic review. Journal of functional morphology and kinesiology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739274/. Published June 26, 2019. 
  14. Parr EB, Camera DM, Areta JL, et al. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/. Published February 12, 2014. 
  15. CJ; JLJSEJRPLSH. Cow’s milk as a post-exercise recovery drink: Implications for performance and health. European journal of sport science. https://pubmed.ncbi.nlm.nih.gov/30379113/. 
  16. Castro SL, Tapias V, Gathagan R, Emes A, Brandon TE, Smith AD. Blueberry juice augments exercise-induced neuroprotection in a parkinson’s disease model through modulation of GDNF levels. IBRO neuroscience reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8935512/. Published March 7, 2022. 
  17. Tarazona-Díaz MP; Alacid F; Carrasco M; Martínez I; Aguayo E; Watermelon juice: Potential functional drink for sore muscle relief in athletes. Journal of agricultural and food chemistry. https://pubmed.ncbi.nlm.nih.gov/23862566/. 
  18. WD; SKJA. Building a beverage for recovery from endurance activity: A Review. Journal of strength and conditioning research. https://pubmed.ncbi.nlm.nih.gov/21993044/.
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