Commercial workout drinks are loaded with unreasonably high amounts of caffeine and contain harmful ingredients that may deteriorate your health in the long run. Homemade pre- and post-workout drinks, on the other hand, give you the freedom to choose your favorite ingredients and help you skip any of these additives. They are also cost-effective. Hence, opt for homemade sports drinks as a part of your fitness nutrition. The natural sugars, antioxidants, and dietary fiber in homemade pre- workout nutrition and post-workout nutrition drinks will help keep you energized and improve your overall health. In this article, we have listed the 13 best DIY homemade pre- and post-workout drinks to cater to your fitness needs, ranging from improved energy levels to better recovery. Take a look.
13 Best Homemade Pre- and Post-Workout Drinks
All these homemade healthy drink recipes are excellent options for pre-workout nutrition drinks. They boost energy and increase exercise performance. These juices can also be used as post-workout recovery drinks by adding homemade roasted dal powder, pea protein powder, or oats powder to increase their protein content and aid muscle recovery. Diana Gariglio-Clelland, a registered dietitian, says, “ A pre-workout supplement containing caffeine can be one way to boost your energy for a workout. Taking this type of supplement half an hour to an hour prior to exercising will help you sustain energy for the duration of your workout. You can also tailor your pre-workout snacks to give you the energy you need. A fruit smoothie or a sliced apple with some peanut butter can be good options for fueling your body during exercise.”
1. Beetroot Juice
Ingredients
1 beetroot, peeled and chopped 1 tablespoon lime juice A pinch of pink Himalayan salt
How To Prepare
Why This Works
Beetroot is one of the healthiest vegetables and loaded with nutrients . Beetroot juice contains nitrate, which improves exercise performance (1). Nitrate is converted into nitric oxide (NO) in the body. Nitric oxide helps in vasodilation (increases the length and width of blood vessels), improves blood flow, and increases muscle contraction (2). This sweet veggie provides energy and tastes great when mixed with lime juice and Himalayan salt. It is also one of the top energy-giving foods to boost stamina, making it a fantastic choice for those looking to enhance their workout performance and overall vitality.
2. Chia Berry Juice
Ingredients
½ cup strawberries ½ cup blueberries A handful of mint leaves 1 teaspoon honey 1 teaspoon chia seeds
How To Prepare
Why This Works
Berries are loaded with antioxidants and contain natural sugars. The polyphenolic content of blueberries have antioxidative effects and suppress post-exercise muscle fatigue. A study in Korea on runners showed that supplementation with blueberries increased exercise performance effectively (3). Chia seeds are good sources of protein and dietary fiber (4). They are also rich in omega-3 fatty acids that support heart health and may help reduce inflammation post workouts (5).
3. Coffee
Ingredients
1 ½ teaspoons instant coffee 1 cup hot water
How To Prepare
Why This Works
Coffee is a rich source of caffeine, an energizer. Caffeine is not harmful when taken in limited amounts. However, it is present in high quantities in energy drinks, which might affect your health. A study showed that drinking tea or coffee in limited amounts improves physical activity and energy levels and reduces fatigue (6). So, if you are looking for performance-enhancing drinks, try this simple black coffee recipe.
4. Green Tea
Ingredients
1 teaspoon green tea leaves 1 cup water
How To Prepare
Why This Works
Green tea is loaded with antioxidants and a small amount of caffeine. Having it about an hour before working out will provide energy and also prevent you from feeling tired and hungry. A study in the Scandinavian Journal of Medicine & Science in Sports showed that green tea extract improved exercise performance and increased whole body fat utilization during a workout (7).
5. Coconut Water
Ingredients
300 mL coconut water 2 tablespoons chopped coconut
How To Prepare
Why This Works
Coconut water is a natural electrolyte that helps replenish the lost salts and balances the electrolyte concentration in your body. Studies found that drinking coconut water could be very effective in rehydrating the body after exercise (8).
6. Cherry Lemonade
Ingredients
½ cup chopped cherry ½ cup lime juice 1 teaspoon honey ¼ teaspoon fennel seed powder
How To Prepare
Why This Works
A single cup of cherries (138 g) provides many nutrients (9). Studies show that the antioxidant and anti-inflammatory properties of cherries may provide relief from post-exercise injury and lead to faster muscle recovery (10). Adding lemonade to makes it a perfect homemade pre-workout drink.
7. Orange Energizer
Ingredients
1 cup chopped orange ¼ cup green grapes 2 tablespoons lime juice ½ teaspoon roasted cumin seed powder
How To Prepare
Why This Works
Oranges and lime juice are good sources of vitamin C (11) (12). Grapes are loaded with natural sugars, thereby providing glucose to your body, which you need before exercising. A study concluded that purple grape juice improved the performance of runners by increasing time-to-exhaustion due to its high antioxidative and anti-inflammatory effects (13). Consume a drink containing these natural energy boosters 30-60 minutes before you go to the gym.
8. Pomegranate Passion
Ingredients
½ cup pomegranate 2 tablespoons passionfruit pulp 1 teaspoon honey
How To Prepare
Why This Works
A review study states that drinking pomegranate juice enhances exercise performance and post-exercise recovery (14). It works as an energy drink for a gym session that helps you stay active and agile if consumed 30 minutes prior to it.
9. Watermelon Energizer
Ingredients
1 cup watermelon 1 cup coconut water A pinch of pink Himalayan salt 1 tablespoon lime juice
How To Prepare
Why This Works
This performance enhancing drink is loaded with natural sugars and is rich in bioavailable compounds like lycopenei A bright-red organic pigment responsible for the bright color of tomatoes and other fruits and vegetables. and vitamins A and C (15). It is also an electrolyte balancer. A study on 20 male cyclists supplemented with watermelon puree over two weeks showed that it enhanced endurance exercise performance and increased post-exercise antioxidant levels (16). Consume it 45 minutes before working out or 5-10 minutes after workout.
10. Banana Apple Juice
Ingredients
2 large banana ½ cup chopped apple 1 tablespoon honey ½ cup milk or water (You can replace cow milk with almond milk if lactose intolerant.)
How To Prepare
Why This Works
Banana is a versatile fruit loaded with vitamins and minerals along with high-energy carbs. One medium banana (around 118 g) gives 27 g of carbs, 3.1 g dietary fiber, and 105 kilocalories. Having bananas before and during prolonged and intensive exercises can help increase exercise performance (17).
11. Grapefruit Pre-Gym Drink
Ingredients
1 grapefruit 1 cup chopped sweet lime 1 teaspoon honey ½ teaspoon black salt
How To Prepare
Why This Works
This drink is a great source of water, electrolytesi Minerals with an electric charge that balance the amount of fluid in the body and have the ability to affect many bodily functions. , and natural sugars (18). It will keep you energized and hydrated (100 g grapefruit contains 88 g of water) while doing exercise. Consume it 60 minutes before working out.
12. Coconut Spirulina Energy Drink
Ingredients
1 glass tender coconut water 1/2 teaspoon spirulina powder
How To Prepare
Why This Works
The polysaccharides and essential fats in spirulina are absorbed rapidly by the body and help in releasing energy. Spirulina also aids the growth of Lactobacillus bacteria (gut-friendly bacteria), which enable the production of vitamin B6 and release energy (19). When combined with electrolyte drinks like coconut water, spirulina restores hydration levels and maintains electrolyte balance.
13. Cinnamon Tea
Ingredients
1 cup water 1 cinnamon stick or 1 teaspoon of ground cinnamon
How To Prepare Why This Works Cinnamon contains antioxidants and has anti-inflammatory properties (20). It also boosts metabolism, making it an ideal beverage for a pre-workout drink in a tea form. A study done on rats found that cinnamon supplementation after a workout helps reduce the oxidative damage caused by intense exercises (21). Shavonne Morrison, a registered dietitian, says, “To boost your energy before a workout, try having something small with a good amount of carbs and fat/protein to get you through your exercise regimen. Depending on the type of workout you’re doing, and when in your day you are doing it, you can have a banana with a handful of nuts, some trail mix, a small fruit smoothie with nut butter and chia or ground flax seeds, etc. Just keep it light and include both carbohydrates (for quick, immediate energy) and fat/protein (for energy that lasts throughout your workout).” These are the best homemade energy drinks to charge yourself before and after going to the gym or working out at home. But why choose homemade energy and hydration drinks over marketed ones?
Readymade Vs. Natural Energy Drinks
The market is flooded with readymade energy drinks and post-workout meal replacement shakes. All of them claim to keep you energized all through your gym session. But experts recommend skipping the store-bought ones and making some natural pre-workout energy drinks as well as post-workout energy drinks and smoothies at home. Here’s why you should choose natural energy drinks over the readymade ones:
Natural energy drinks contain less sugar (mainly fructose). As these nutritious drinks are homemade, you can easily alter their sugar content as per your requirements. DIY workout drinks do not contain more than 8% of carbohydrates, which eventually aids weight loss. The sodium content of these natural fitness drinks remains under control, which is essential for people with hypertension.
Natural energy drinks also allow you to experiment with flavors, making them a fun option. You can easily customize them to your preferences by incorporating ingredients like natural sweeteners, fruits, superfoods, and even herbal additives. These not only boost the drink’s flavor but also add to its nutritional value. Hence, it makes perfect sense to make your own DIY recovery drinks for workouts. But there are certain points that you should keep in mind.
Factors To Consider While Working Out
Our body loses a considerable amount of water while working out. It is best to weigh yourself before and after exercise. Drink 16-24 ounces of fluids for every pound lost during exercise. Water is always one of the best choices that you can make. It is even better to have something that contains electrolytes to replenish the water-electrolyte balance in the body. Consume water when exercising moderately for less than 90 minutes. Choose zero to low-calorie electrolyte sports supplement drinks when you exercise moderately for more than 90 minutes. If you exercise longer than usual, consume muscle recovery drinks packed with protein and carbs within 2 hours after the workout. The carbs help refuel the cells and replenish glycogen stores, while protein helps rebuild muscle tissue. If you have diabetes or are obese, avoid fruit juices as they contain fructose or fruit sugar that leads to an insulin spike. Make sure that you consume the pre-workout energy drink at least 45-120 minutes before exercise (this depends on the person). Experiment with your pre-workout meal timing to see what suits you best.
Learn how to make 3 delicious and easy pre-workout recipes at home! Save your money and time with these cheap DIY recipes. Check out this video! Should I drink a protein shake immediately after a workout? Protein helps repair and rebuild your muscles after a workout. Taking a protein shake before and after a workout can help. Diana Gariglio-Clelland, a registered dietitian, says, “Protein shakes are best saved for after your workout to support muscle recovery and regrowth. Protein takes longer to digest than carbohydrates, so it isn’t ideal for drinking them shortly before a workout.” Can I drink lemon water during a workout? Yes, adding lemon water can help you stay hydrated while you sweat out those extra calories. Can I drink milk after a workout? Yes – milk, combined with banana or other fruits, can make for a nutritious refill after your workout. Is it okay to work out on an empty stomach? No, it is not advisable to work out on an empty stomach as you may feel fatigued quickly. The resultant low sugar and electrolyte levels may also lead to lightheadedness. Can you take salt and water before a workout? Yes, any drink with salt and water helps build your reserve of the basic electrolytes. These help balance out any loss due to the excessive sweating. Can I eat rice after a workout? Yes, carbohydrates help replenish the glycogen after intense workouts. Rice, with some lean protein, makes for a good option to have after a workout. How do I know if a pre- or post-workout drink is suitable for my workout type? You can know if your pre- or post-workout drink is suitable for your workout type by focusing on your fitness goals. If you need something for hydration and sustained energy, choose drinks with electrolytes to enrich your workouts. For muscle recovery, you may opt for protein-rich drinks.
