Top 3 drinks to consume after sport


1 – The easiest drink to make at home

Once your session is over, you enter the recovery phase. First reflex to have: take a bottle of mineral water – sparkling or not. Waters rich in sodium bicarbonate are recommended, but feel free to add a pinch of baking soda to your still water.

To reinforce the benefits of the drink, you can add carbohydrates, between 40 g and 60 g per liter of water. Favor fruit juices: grape, apple, apricot, according to your convenience. Do not forget to add antioxidants and alkanizers, natural if possible, such as lemon juice for example. It also allows a significant intake of vitamins C, E and zinc.

Preparing this decoction takes just a few minutes, requires only inexpensive and easy to find ingredients, and above all, the benefits to be derived from it are enormous. It will allow you to limit muscle stiffness thanks to hydration but also to allow optimal recovery of tissues and cells.

2 – Dairy drinks, protein bonus

Dairy drinks are recommended after exercise because they contain fast proteins (whey) and other nits (casein) which will promote the repair of muscle micro-lesions. They therefore make it possible to reduce the painful aches that can follow an intense effort. In the perspective of a new effort to come, they help to replenish its stock of glycogen.

For the drink to be effective, it needs to be 75% to 80% milk, which means plenty of water that is rich in minerals, carbohydrates, and good quality protein. Here is a recipe that we acclaim, do not hesitate to change the proportions according to your tastes and the intensity of your efforts.

Pour 450 ml to 500 ml of milk (cow’s milk as well as soybean) in a container. Add to that a little coconut milk, then syrup, cocoa or honey for the carbohydrate intake. The greater the effort, the more you can put in. Finally, you can mix in a large pinch of turmeric, with a strong antioxidant role, as well as one or two drops of essential oil (vanilla for example …). Now you have a new, easy-to-make drink, and your organization will thank you a hundredfold!

3 – A more elaborate drink, based on bananas

Here is a third more complex preparation, requiring more ingredients, but both excellent in taste and very effective for the recovery of the body. To make it, here are the ingredients you will need:

– 1 ripe banana
– 2 dried figs
– 200 ml of milk or vegetable milk (soy or other)
– 1 tablespoon of brewer’s yeast
– 1 lemon
– 1 teaspoon of baking soda
– 1 tablespoon of honey

For the preparation, mix everything in order to have a homogeneous and creamy substance. Note that you can add pumpkin seeds, pine nuts or soy protein, but it will be more difficult to mix everything well and it will necessarily take a little longer … Enjoy!


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