More important than the foods you're
ingesting are the drinks you're ingesting, especially when you're doing workout. Most of us are dehydrated already
before we even reach the gym, and that can cause some hiccups during an
exercise. A study from Loughborough University showed that dehydration during a
workout didn't just affect the study participants' performance, but their
mental clarity and physical capabilities as well. In severe cases, dehydration
during or after a workout can lead to heat cramps, heat exhaustion, and
heatstroke.
So you know you should be drinking tons of water while working out, but what about all the other drinks on the market? From coconut water to Gatorade, coffee to beer (say what now?), every drink claims to be the perfect drink for a workout - but that's not always the case. We'll break down why certain drinks are perfect for your pre- and post-workout hydration, and why some drinks just don't add up.
Drink Coffee
Surprised? But a little dose of caffeine can help increase endurance, boost
your workout (especially if you don't work out much), and even help relieve
post-workout soreness. Plus, caffeine can reduce your perception of pain and
exertion if you're, say, lifting weights. A study of men lifting weights found
that those who drank a liquid with the caffeine equivalent of two cups of
coffee were able to complete more reps when bench-pressing. How does it work?
Caffeine blocks pain signals from your muscles to your brain. Try an espresso
shot about a half-hour before your workout, or a post-workout cup of joe. The
experts recommend 2.3 milligrams of caffeine per pound of body weight about an
hour before your workout, to get the most out of your coffee. And provided you
don't drink a ton of coffee, it won't dehydrate you too much post-workout.
Drink Cherry Juice
Drink Cherry Juice
No, not the cherry juice cocktail, but the tart cherry juice. The antioxidants
in cherries, namely the flavanoids and anthyocyanins, can alleviate
inflammation and swelling post-workout. A study from the U.K. found that
runners who regularly drank cherry juice before and after a workout had faster
muscle recovery.
Drink Beer
Researchers in Spain found that beer
can rehydrate the body faster than a sports drink or water. Just like chocolate
milk, beer has the right combination of carbs and protein to help the body
recover faster and rehydrate faster. And bonus points, the beer also alleviated
post-workout aches and pains.
Drink Chocolate Milk
Drink Chocolate Milk
Chocolate milk has the right amount of protein and carbohydrates to replenish
tired muscles. One study from the American Journal of Clinical Nutrition found
that milk-based protein promotes muscle protein synthesis better than soy-based
protein. Plus, the amount of sugar and sodium in milk is just enough to boost
insulin levels for the body to retain water and regain energy.
Don’t Drink Energy Drinks
Don’t Drink Energy Drinks
Even though caffeine is a known stimulant for a workout, there's one ingredient
that can kill a workout fast - sugar. And energy drinks are chock-full of
sugar; and they're not great for rehydration because the huge amount of
caffeine acts as a diuretic. Don't believe the hype: an energy drink won't
boost your workout.
Source: http://shine.yahoo.com/healthy-living/best-worst-drinks-workout-152100389.html
Source: http://shine.yahoo.com/healthy-living/best-worst-drinks-workout-152100389.html
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