Which are the 6 Best Post workout Drinks?

Finished your workout? Feeling all tired and dizzy? Not sure which post workout drinks are best for you? Well, you need not worry anymore! After reading this article all your dilemma will be solved and you’ll know exactly which drinks post workout is suitable for you. Without further ado let’s get into the topic.

As important and basic a workout is, the same importance should be given to nutrition and rest for achieving the best results out of your hard work. During an intense workout or training your body utilises its stores of energy and also loose vital electrolytes along the way which leaves you feeling dizzy and tired. Continue reading to understand how to replenish these reserves with your post workout drinks.

Which are the best Post Workout Drinks?

Criteria for a good Post workout Drink.

Consider the following factors to determine best post workout drink for you:

  • Hydration. After exercise, the body needs to replenish lost fluids due to excess sweating. A good post-workout drink should help rehydrate the body effectively.
  • Nutritional content. A good post workout drink should contain essential nutrients such as protein to aid in muscle repair, carbohydrates to replenish glycogen stores, electrolytes (like sodium and potassium) to replace those lost through sweat, and possibly vitamins and minerals for overall recovery.
  • Easy Digestion. The post workout drink should be easily and quickly digestible to ensure quick absorption of nutrients into the bloodstream, promoting faster recovery.

Effective Post workout drinks for you to consider.

  1. Water. Nothing like a plane glass of water should do the job for most people……. According to most articles on the Internet. But that’s not enough for your body and here’s why;

    • Vigorous, hardcore, intense workouts or sports forces body to produce more sweat in order to keep body temperature normal. But water is not the only thing that’s lost along with sweat. Electrolytes like Sodium (Na+), Potassium (k+) are also lost which are important for basic cell functions.
    • Adding a pinch of common salt in your water can help replenish these electrolytes. Common salt also have the tendency to hold water which’ll help in re-hydrating intra-cells quickly and giving an instant relief.
    • Therefore, Having a glass of water with some common salt is a good post workout drink to start with.

  1. Electrolyte Drinks. Electrolyte drinks are specifically formulated to help replenish electrolytes lost through sweat during exercise. This not only aids in rehydration but also supports faster recovery after intense physical activity.

    • There are electrolyte drinks available that are low in calories, making them suitable for individuals who are conscious of their calorie intake while still needing to replenish electrolytes post-workout.
    • While commonly associated with athletes, electrolyte drinks can also benefit individuals in situations where electrolyte imbalance occurs due to illness, hot weather, or other factors affecting hydration and mineral balance.
    • Electrolyte drinks are easily available in any general store or supermarket, allowing it to be considered in Best post workout drinks.

  1. Protein shakes. Proteins are the building blocks of muscles, your muscle fibres are also made up of proteins i.e. myofibrils. Whether your goal is body building, fat loss or good health, all require nutrition with abundance of protein in order to aid the cause.

    • Proteins play a fundamental role in building and repairing tissues. They are vital for the maintenance and growth of muscles, organs, skin, hair, nails, and other body structures.
    • Whey Protein: Derived from milk during the cheese-making process, whey protein is fast-digesting and contains a complete amino acid profile, making it popular for muscle recovery and growth.
    • Casein Protein: Also derived from milk, casein protein digests more slowly than whey, providing a sustained release of amino acids over time, which may be beneficial for prolonged muscle protein synthesis.
    • Plant-Based Proteins: These include proteins sourced from plants like peas, soy, rice, hemp, or blends thereof, catering to vegetarians, vegans, or those with dairy allergies.
    • Protein shakes are made to be easy to digest with quick absorption in blood stream and are ideal to be consumed post workout.

  1. Smoothies. Smoothies can be considered as the best post workout drink or rather the best post workout meal you can consume after an intense workout. They contain all the nutrients required for the body including- proteins, carbohydrates, fats, vitamins and minerals, electrolytes.

    • Blend fruits, vegetables, protein sources (like yogurt or protein powder), and liquids (water, milk, or coconut water) into a nutrient-dense drink that can be customized to your taste and nutritional needs.
    • A basic recipe we can consider for example is:

      • 1/2 Banana
      • 200ml milk/yoghurt
      • 1 teaspoon honey
      • 1 tablespoon Peanut butter (optional)
      • 50gm blueberries
      • 1 tablespoon chia seeds/ flex seeds or both
      • 1 scoop whey protein
      • oats (optional)

    • You can customise smoothies according to your caloric requirements and goals and they’re also delicious making it one of the best post workout drinks.

  1. Coconut Water. A natural source of electrolytes and hydration, coconut water is low in calories and can be a refreshing option post-workout.

    • Coconut water contains natural sugars (such as glucose and fructose) in a balanced ratio, providing a quick source of energy to replenish glycogen stores after a workout. This can help restore energy levels and support recovery.
    • Coconut water is naturally low in calories and fat, making it a suitable option for those looking to hydrate without adding significant calories to their diet. It’s also cholesterol-free and has negligible amounts of saturated fats.
    • Some studies suggest that coconut water may possess antioxidant properties due to its content of vitamins C and E, which can help combat oxidative stress caused by intense physical activity.
    • Coconut water is easy on the stomach and quickly absorbed into the bloodstream, making it a gentle choice for individuals with sensitive digestion or those who prefer a lighter post workout drink compared to heavier protein shakes or smoothies.

  1. Milk. Milk is a rich source of high-quality protein, containing about 8 grams of protein per cup (240 ml) of cow’s milk. This protein includes both whey and casein, which are beneficial for muscle repair and growth.

    • Milk naturally contains lactose, a type of carbohydrate that provides a source of energy to replenish glycogen stores after exercise.
    • While not as concentrated as specialized sports drinks, milk contains electrolytes like calcium, potassium, and magnesium, which contribute to overall hydration and muscle function.
    • Milk is widely available and can be easily incorporated into post-workout routines without the need for special preparation.
    • Milk is also packed with essential vitamins, minerals and plenty of water necessary for rehydration.
    • Although keep in mind that milk is a rather slow digesting drink and should be considered as post workout drink if you train in evening or night.

When and how to consume your post workout drink?

Timing: Post workout drinks should ideally be consumed within 30 minutes to an hour after exercise, when the body is most receptive to nutrient absorption.

Quantity: keep in mind the calorie count of the constituents of your post workout drinks depending upon your fitness goals.


Choosing the right post workout drink depends on your fitness goals, dietary preferences, and individual needs. Whether you opt for a protein shake, electrolyte drink, milk, coconut water or a nutrient-packed smoothie, each option offers unique benefits to help you recover faster and perform better. Experiment with different drinks to find what works best for you, and enjoy the rewards of a well-nourished body after your workouts and don’t forget to sleep 7-8 hours daily.

Hope you found this article helpful and you got your answers for choosing the best Post workout drink for you. Cheers to your fitness journey!


National Library of Medicines, Molecular Biology of the cell (4th edition)

Healthline, 8 Healthy drinks rich in electrolyte

Mayo Clinic, Coconut water, is it super hydrating?


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