What to drink before and after training?

Today, more and more people are involved in fitness, bodybuilding and other sports.

As a result of this increase in the number of beginner athletes, the number of questions about proper nutrition is also growing. Especially relevant is the question of what to drink before a workout, and what – after.

Many athletes (even professional ones) know what and how much you can and should drink both before and after training, but few people understand why this is necessary and how it works.

What to drink before a workout?

As practice and many scientific experiments show, before training, you need to consume the optimal amount of proteins and carbohydrates. The best ratio in this regard is milk porridge, after which you can drink a glass of kefir, milk, sweet tea or plain water. It should be remembered that both food and liquids should be consumed 1-1.5 hours before the start of the workout.

What to drink during a workout?

The best option to drink during a workout is water, as it is a good source of replenishment of energy in the body. It can be mineral water, melted water, or boiled water. Drink water should be no more than once every 30 minutes, and also as the oral mucosa dries up.

What to drink after a workout?

Many professional athletes after training are recommended to use the following:

Sports drinks (isotonic).
Juices.
Energy drinks.
Milk or kefir.
Protein shakes.
Drinking water.
Now let’s figure it out.

Isotonics and energy drinks (Red Bull, Burn, etc.) – they are only intended to store energy in the body during training. They are suitable for those athletes who do heavy sports for 4-5 hours a day. Isotonics in this case balance the electrolyte composition of the blood, preventing the body from overworking. Taking them after a workout is impractical, and in some cases even dangerous.

Juices are a great option to drink after a workout. They contain flavonoids and antioxidants, which allows you to quickly restore muscles after exercise.

Drinking water is also a good option to drink after a workout, as it allows you to recuperate after a hard workout.

Milk, kefir, and protein shakes are the main post workout drinks. After each workout, the body needs a source of energy (carbohydrates), as well as building material (proteins). Both are found in dairy products, and to a greater extent in protein shakes.