Best Homemade Pre & Post Workout Drinks

Workout-related nutritional requirements include pre- and post-workout consumption. Pre-workout drinks are critical to enhancing ability and energy during workouts, while post-workout drinks are key to recovery between workouts. Knowing the best options for both types of drinks is an important part of a successful fitness regimen.

Your body can only perform, recover, and adapt to the degree allowed by proper nutrition timing. Thus, proper nutritional timing with a workout plan is the essential key for maximizing your results.

The good news is that there is no need to buy expensive supplements or expensive sports drinks. Some of the best pre- and post-workout drinks can be made from simple kitchen ingredients and will take only minutes to prepare.

In the rest of this post, you will learn about homemade pre- and post-workout drinks, the research showing why these drinks are effective, and what to consider when selecting pre- or post-workout drinks.

Why Pre & Post Workout Drinks Matter

The body goes through different sets of physical needs both before and after working out.

Prior to working out, your body will require:

• Energy that can be accessed quickly
• Fluid replacement
• Electrolyte balance
• Improved blood flow

After working out, your body will need:

• Glycogen to replenish what was depleted during exercise
• Muscle protein to repair what was damaged from exercise
• Electrolyte replacement for what was lost through sweat during exercise
• Support for recovery from exercise

Research suggests that consuming carbohydrates before exercise has a positive impact on performance, while consuming protein + carbs after exercise helps to restore muscles and replenish glycogen stores. 

So it is important to understand why pre- and post-workout supplements are valuable.

Best Homemade Pre-Workout Drinks

You should consume a pre-workout drink that:

• contains easy-to-digest carbs
• is hydrating
• contains natural performance-enhancing ingredients

It’s ideal to consume 30-60 minutes prior to exercise.

Lemon Honey Salt Drink (Quick Energy Boosting Drink)

The Lemon Honey Salt Drink is one of the best homemade pre-workout drinks that will give you instant energy.

Ingredients

• 1 glass of water
• 1 tbsp. of honey
• 1/2 a lemon juiced
• a pinch of pink or rock salt

Why It Works

• Honey provides instant glucose for quick energy.
• Lemon gives you vitamin C and also makes it refreshing.
• Salt helps you to maintain your electrolyte level.

This combination works great for cardio, HIIT, or strength training.

Banana Coffee Smoothie

Aid with pre-morning workouts.

Ingredients:

• 1 ripe banana  
• 1 cup almond milk.  (can be substituted) 
• ½ tsp coffee powder or espresso shots. 
• ½ tsp cinnamon 
• Ice cubes. 

Why it works

Bananas are a source of quick carbohydrates + potassium; coffee helps you maintain focus & perform better. 

Caffeine has been shown in numerous scientific studies to improve endurance and also reduce perceived fatigue. 

Beetroot Performance Shot

A high-performance natural shot for anyone active during endurance activities, including but not limited to athletes. 

Ingredients

• ½ beetroot 
• 1 small apple 
• ginger 
• water 
• A few drops of lemon 

Why it works

Beetroot’s primary purpose is to provide dietary nitrates; these increase nitric oxide, which allows for increased blood flow, oxygen delivery, increased stamina, and greater muscular endurance. Numerous studies support the use of beetroot juice as a natural ergogenic aid.

Coconut Water + Chia Hydration Drink

It is a great choice for staying hydrated while working out in the summertime.

Ingredients

• 1 glass of coconut water 
• 1 tsp chia seeds 
• lemon juice 
• mint leaves 

Why it works

• Replace lost electrolytes (potassium, sodium, magnesium) and fluids due to sweat. 
• Helps prevent dehydration/cramping. 

Best Homemade Post-Workout Drinks

The focus of a post-workout supplement drink is to:

– Offer protein

– Deliver carbohydrates

– Support hydration

– Provide muscle recovery

Make sure you eat/drink within 30 to 90 minutes post-training.

Banana Protein Recovery  Smoothie

This is one of the best homemade post-workout drinks for building muscle mass!

Ingredients

• 1 banana 
• 1 scoop whey protein/plant protein 
• 1 cup milk 
• oats (optional) 
• A sprinkle of cinnamon 

Why it works

It combines:

– Protein for muscle recovery

– Carbohydrates to restore glycogen levels

Research indicates that if you combine protein and carbohydrates immediately after exercising, your recovery will greatly improve.

Chocolate Milk Recovery Drink

This chocolate milk recovery drink is an economical, simple, and tremendously effective recovery option. 

Ingredients

• 1 glass of low-fat milk 
• 1 tsp cocoa powder 
• 1 tsp honey 

Why it works

Chocolate milk has a natural carbohydrate-to-protein ratio of 4:1, which is considered by many experts to be the optimal ratio for the body to recover from strenuous exercise. Therefore, it has been extensively studied as an effective method of replenishing nutrients lost during exercise.

Greek Yogurt Berry Smoothie

A great smoothie for your recovery period and inflammation control. 

Ingredients

• ½ cup Greek yogurt 
• mixed berries 
• milk 
• flax seeds 
• honey 

Why it works

• Greek yogurt = high protein 
• berries = antioxidants 
• flax seeds = omega-3 fats 

All three work together to help with reducing oxidative stress (more typically known as post-exercise muscle damage) as well as decreasing soreness from your workout.

Mango Oats Recovery Smoothie

Great for Indian audiences and summer months.

Ingredients

• fresh mango 
• oats 
• curd/yogurt 
• milk 
• chia seeds 

Why it works

This provides:

• natural sugars 
• complex carbs 
• protein 
• hydration 

Ideal for people looking for post-workout drinks for weight gain and muscle recovery.

Common Mistakes People Make

The timing and make-up of your workout drink can make or break the results you get from your workout.

• Sugar Mistake: If you are consuming packaged workout drinks, be sure not to consume too much sugar.
• Protein Mistake: Always include protein in your workout diet to allow your body to fully recover.
• Fat Mistake: Avoid consuming fatty beverages before your workout because they can slow down the process of digestion.
• Hydration Mistake: There is a direct relationship between hydration and performance in any type of physical activity.

Which Drink Is Best for Your Goal?

Fat Loss

The best foods to aid in fat loss include a lemon/honey drink, a black coffee and banana combination, and Greek yogurt smoothies.

Muscle Gain

The recommended food options for muscle gain are banana protein shakes, chocolate milk, and a mango oatmeal smoothie.

Endurance

Some great choices to increase your endurance level are a beet shot, coconut water, and a chia seed drink.

How QUA Nutrition Helps You Optimize Your Workout Nutrition

At QUA Nutrition, we know that your workouts do not stop at the gym, and that the starting point for performance is precision nutrition.

Everyone’s body is different when it comes to:

• Body Composition
• Metabolism
• Training Intensity
• Recovery Needs
• Health Issues

In light of this, our registered dietitians and nutritionists provide individualized nutrition plans tailored to your unique goals both before and after exercising.

Whether your main goal is: 

• Fat Loss
• Muscle Gain
• Sports Performance 
• Pcos/Diabetes-Friendly Fitness
• Marathon And Athlete Nutrition/Fueling

QUA Nutrition’s sports nutritionist develops and implements evidence-based nutrition plans and hydration strategies to help you achieve your goals.