What To Drink After A Workout To Build Muscle

After pushing through a challenging workout, your muscles crave replenishment. So what's the optimal beverage to reach for?

The answer: it varies. You'll want to consider water, protein shakes, carb and protein drinks, milk, and even tart cherry juice.

All have unique benefits that aid in muscle recovery and growth. But, there's more to it than just knowing these names.

Keep reading, and we'll dive into how these drinks actually assist your body post-workout, helping you make the best choice for your fitness goals.

The Role of Water in Post-Workout Recovery

You might be surprised to find water topping the list of post-workout drinks, but its importance can't be overstated.

It's simple, readily available, and packs a punch when it comes to muscle recovery.

Let's dive into how this humble liquid plays such a crucial role.

Water's Crucial Functions in the Body

Water is the lifeblood of our body, making up around 60% of our total body weight.

It's involved in almost every bodily function, from regulating body temperature to flushing out toxins.

Without sufficient water, your body can't perform at its best.

It's the oil that greases the engine, the key component that keeps everything running smoothly.

The Impact of Water on Muscle Growth and Recovery

Now, you might be wondering, how does water relate to muscle recovery?

Well, during a workout, your muscles generate heat, which can cause your body temperature to rise.

Water helps maintain a safe body temperature by distributing the heat and helping you sweat it out.

But that's not all. Water also plays a pivotal role in delivering essential nutrients to your muscles and carrying away waste products, including those that are produced during a heavy workout.

These processes are essential for repairing damaged muscle tissues and promoting muscle growth.

When you sweat, you're not just losing water; you're also losing electrolytes that help your muscles function.

Drinking water helps replenish these crucial nutrients, reducing muscle cramps and speeding up the recovery process.

Recommended Intake of Water Post-Workout

So how much water should you drink after a workout?

While there's no one-size-fits-all answer, a good rule of thumb is to weigh yourself before and after your workout.

For every pound you lose during your session, aim to consume 16 to 24 ounces of water.

This will help to adequately replace the fluids lost through sweat.

But remember, don't chug all your water at once.

Your body absorbs water best when it's consumed gradually, so it's a good idea to keep sipping water for several hours after your workout.

Also, don't wait until you're thirsty to drink water.

By the time you feel thirsty, you could already be dehydrated.

Instead, make a habit of drinking water before, during, and after your workouts to stay properly hydrated.

Power of Protein Shakes in Muscle Recovery

If you're aiming to make gains in the gym, you've likely heard about the wonders of protein shakes for muscle recovery.

These nutritional powerhouses can be a key ally in your fitness journey, but what's the real story behind them?

Let's delve into the nitty-gritty.

How Protein Shakes Aid in Muscle Repair

Protein shakes are an excellent source of—you guessed it—protein, an essential macronutrient your body needs to repair and build muscle tissue.

When you work out, especially during strength training, you create small tears in your muscle fibers.

This is a normal part of exercising, and it's what causes you to feel sore afterward.

Protein comes into play in the recovery process. Your body uses the amino acids—the building blocks of protein—to repair these muscle tears, strengthening and growing your muscles in the process.

Having a protein shake after your workout is an effective way to give your body the protein it needs right when it needs it most.

Comparison of Different Types of Proteins: Whey, Soy, Pea

So, what type of protein should you use in your shake?

There are several options, and the best one for you might depend on your dietary restrictions or preferences.

  • Whey protein is derived from milk and is quickly absorbed by the body. It's rich in branched-chain amino acids (BCAAs), which are especially beneficial for muscle growth.
  • Soy protein is a plant-based option that's also rich in BCAAs and is a great choice for vegetarians, vegans, or those with lactose intolerance.
  • Pea protein is another plant-based option that's hypoallergenic and easy to digest. It's also rich in BCAAs and is a good option for people with food allergies or sensitivities.

Remember, all these protein sources are effective for promoting muscle growth and recovery, so choose the one that fits best with your dietary needs and lifestyle.

The Realistic Expectations from Protein Shakes Based on Recent Studies

While protein shakes are beneficial, it's important to set realistic expectations.

Some recent small-scale studies have shown that protein shakes don't necessarily reduce muscle pain or speed up muscle recovery when compared to high carbohydrate drinks.

However, it's been consistently proven that protein supplements can help people gain muscle mass and improve strength.

They can be a handy tool to ensure you're getting enough protein, especially if you have a hard time consuming enough through your regular diet.

Remember, though, that protein shakes are a supplement and not a replacement for a balanced, nutritious diet.

Use them in addition to eating a variety of healthy foods, not as your primary source of nutrition.

Carbohydrate and Protein Drinks: The Dynamic Duo

While protein often takes center stage in post-workout recovery discussions, let's not forget about its trusty sidekick: carbohydrates.

When paired together, carbs and protein can create a powerful post-workout recovery combo.

But how does this dynamic duo work? Let's delve into the science.

The Science Behind Carbs and Protein for Muscle Recovery

It's all about balance. Protein, as we've already discussed, is essential for repairing and building muscle.

Carbohydrates, on the other hand, are primarily your body's energy source.

They replenish the glycogen that your muscles use up during exercise.

When you consume both carbs and protein after a workout, you're essentially supplying your body with the materials it needs to rebuild and refuel.

There's science to back this up. Recent studies suggest that consuming a carbohydrate-protein mix can actually accelerate recovery more than consuming carbs or protein alone.

That's because the insulin released in response to the carbohydrates helps transport amino acids—the building blocks of protein—into the muscle cells more efficiently.

What's the ideal ratio of carbs to protein? While research varies, a commonly recommended ratio is 3:1 (carbs:protein).

This balance appears to promote optimum muscle protein synthesis and glycogen replacement.

Popular Drink Options and Their Benefits

So, what are your options for carb-protein drinks? Let's take a look at some popular choices:

  • Muscle Pharm Essentials BCAA Powder, Post-Workout: This supplement not only has BCAAs (branched-chain amino acids) essential for muscle recovery but also includes a balance of carbs and protein.
  • Post JYM Active Matrix: A comprehensive supplement that includes protein, carbohydrates, and other ingredients like creatine and beta-alanine to enhance recovery and muscle growth.
  • CELSIUS BCAA +Energy Sparkling Post-Workout Recovery & Hydration Drink: An interesting blend that offers not only BCAAs but also a dose of caffeine for those needing a post-workout pick-me-up.

Remember, it's important to look at the nutritional label when choosing a recovery drink.

Look for options that contain the right balance of carbohydrates and protein for your personal fitness goals and dietary needs.

Milk: A Natural Post-Workout Drink

Turns out, one of the most beneficial post-workout drinks might already be in your fridge.

Yes, we're talking about good old milk! It's not just for your morning cereal; it also packs a punch when it comes to post-workout recovery.

Let's explore why this natural drink has become a gym-goer's favorite.

Nutritional Value of Milk for Post-Workout Recovery

Milk is a nutrient-rich beverage that offers a balanced mix of what your body needs after a workout: proteins, carbs, and a bit of fat.

Moreover, it's loaded with calcium and vitamin D, which are good for your bones.

When it comes to protein, milk has it covered with two types: whey and casein.

Whey protein is fast-absorbing, making it great for immediate post-workout recovery.

Casein, on the other hand, is slow-absorbing, allowing your body to continue repairing and building muscle long after your workout.

Carbs in milk play the key role of replenishing your body's glycogen stores, which are depleted after a workout.

This aids in speeding up recovery and restoring your energy levels.

And, while often overlooked, the small amount of fat in milk also aids in muscle recovery and inflammation reduction.

Special Mention of Chocolate Milk and Its Popularity Among Athletes

While regular milk is a fantastic post-workout choice, there's a special place for chocolate milk among athletes.

Why? Because it has an ideal carb-to-protein ratio, typically around 4:1, making it particularly effective for replenishing tired muscles.

Multiple studies have shown that drinking chocolate milk after a workout can help to improve muscle recovery and subsequent exercise performance better than other sports drinks.

Plus, let's face it, it tastes pretty good too!

However, if you're watching your sugar intake, keep in mind that chocolate milk can contain added sugars.

It's always a good idea to check the label for sugar content and opt for versions with less added sugar when possible.

Tart Cherry Juice: The Natural Healer

Who would have thought that a little fruit could pack such a powerful punch?

Tart cherry juice has taken the fitness world by storm, thanks to its anti-inflammatory and antioxidant properties.

Let's unravel the secret behind this natural healer.

Overview of Tart Cherry Juice and its Anti-Inflammatory, Antioxidant Properties

Tart cherries, also known as sour, red, or pie cherries, are rich in various nutrients.

But their real claim to fame lies in their high concentration of antioxidants and anti-inflammatory compounds, including anthocyanins, a type of flavonoid that gives the cherries their bright red color.

These compounds have been shown to have numerous health benefits.

For instance, antioxidants fight against free radicals in the body, reducing oxidative stress and inflammation.

This is beneficial post-workout, as exercise can lead to an increase in oxidative stress and inflammation.

Tart Cherry Juice's Role in Muscle Soreness Reduction and Sleep Quality Improvement

Several studies suggest that drinking tart cherry juice can actually help reduce muscle pain and weakness following strenuous exercise.

While it's not exactly understood why, researchers believe that the anti-inflammatory and antioxidant properties of the cherries play a key role in aiding muscle recovery.

In addition to reducing muscle soreness, tart cherry juice may also improve sleep quality.

It's one of the few food sources that contain melatonin, a hormone that helps regulate sleep.

Good sleep is crucial for muscle recovery, so if you're struggling with sleep quality, a bit of tart cherry juice could potentially help.

One caveat to consider, though, is the high sugar content in some commercially available tart cherry juices.

If you're monitoring your sugar intake, you might want to opt for a no-sugar-added version or dilute it with water.

Smart Choices: Integrating These Drinks into Your Workout Routine

Now that we've covered the what, let's talk about the how.

Choosing the right post-workout drink is only half the battle; knowing when to consume it and how it fits into your overall diet is just as critical.

So, let's take a closer look at making smart choices for your post-workout recovery.

Suggestions for Timing and Choosing the Right Post-Workout Drinks

When it comes to post-workout nutrition, timing is crucial.

After an intense workout, your body is primed for recovery and replenishment.

It's generally recommended to consume your post-workout drink within 30 minutes after exercising, as this is when your body is most responsive to nutrient intake.

As for choosing the right drink, it depends on your workout type, fitness goals, and personal preferences.

If you've had a particularly sweaty session, rehydrating with water or a sports drink might be your priority.

If your workout focused on strength training, a protein shake or milk could help provide the protein needed for muscle recovery.

Importance of a Balanced Diet Alongside These Drinks

While these drinks can help boost your post-workout recovery, they aren't magic potions that will solve all your fitness challenges.

It's essential to remember that they should be part of a balanced diet, not replacements for whole foods.

No matter your fitness goals—whether it's to lose weight, build muscle, or improve athletic performance—it's important to fuel your body with a variety of nutrients.

This means eating plenty of fruits and vegetables, lean proteins, healthy fats, and whole grains, in addition to staying hydrated.

Keep in mind that everyone is different.

What works for one person may not work for another.

It's worth experimenting with different drinks to see which ones you like and which ones make you feel the best post-workout.

And, if you're unsure, it's always a good idea to consult with a dietitian or a healthcare provider.


Revamping your post-workout recovery can be as simple as taking a thoughtful sip.

Whether it's the classic hydration of water, protein power of shakes, the balanced replenishment from milk, or the antioxidant-rich tart cherry juice, your choice of drink plays a crucial role in muscle repair and growth.

But remember, these drinks are complements to a well-rounded diet, not substitutes.

Stay mindful, stay hydrated, and let your path to fitness be as smooth as a well-mixed protein shake.