[For Strength Training Beginners] What should you drink after a workout? Explaining recommended drinks and drinks to avoid
Conclusion
After strength training, it is important to not only hydrate but also consume nutrients that help muscle recovery.
The following three are recommended for beginners.
Water
Protein shake
Milk (or low-fat milk)
Conversely, be careful not to drink too much of the following:
Alcohol
Sugary juices
and similar drinks.
Surprisingly, many people think that because they have exercised, it doesn't matter what they drink, but your choice of beverage can change the effectiveness of your strength training.
Perspective of a Physical Therapist
As someone with a physical therapist qualification, I have learned that in body building, "recovery" is just as important as the training itself.
When you do strength training, small tears occur in your muscles.
To repair them, you need:
Water
Protein
Energy
are necessary.
Beginners in particular tend to focus only on the training content, but in reality, nutritional replenishment within 30 to 60 minutes after strength training is also extremely important.
Research and Evidence
The International Society of Sports Nutrition (ISSN) position stand reports that:
Consuming about 20-40g of high-quality protein after strength training may enhance muscle protein synthesis.
Also,
Adequate hydration is
maintaining performance
recovering from fatigue
preventing heatstroke
important for all of these.
In short,
"Water + Protein"
This combination is the foundation.
Recommended drinks
1. Water
The most basic option.
It replenishes the fluids lost through sweat.
2. Protein shake
The first choice for beginners.
It is also recommended for those who cannot get enough protein from meals alone.
It has the advantage of being easy to drink after exercise and easy to continue.
3. Milk
Milk contains
protein
calcium
.
Many people also mix it with protein powder.
Drinks to avoid
Alcohol
It may hinder muscle recovery.
Try to avoid drinking alcohol immediately after strength training.
Sweet juices
They are very high in sugar,
and also high in calories.
Be careful not to drink too much.
Recommended Amazon products
1. Whey protein
Easy for beginners to drink and perfect for protein replenishment after strength training.
◎ The drinkability of protein varies by brand. Because I have tried many types, I recommend the following brands for their drinkability. Also, regarding flavors, there are many available now, but I think you can't go wrong with chocolate as your first protein flavor. Due to inflation, the price of protein is also rising. There are benefits to buying 1kg at a time, but I also recommend buying 3kg in bulk to keep the price per kg down! There are other recommended proteins, so please leave a comment if you are interested.
Also, there are many flavors available now, but I think you can't go wrong with chocolate as your first protein flavor ☆
Due to inflation, the price of protein is also rising. There are benefits to buying 1kg at a time, but I also recommend buying 3kg in bulk to keep the price per kg down!
There are other recommended proteins, so please leave a comment if you are interested ☆
2. Shaker
Essential items for making protein shakes easily.
◎ Honestly, it doesn't make much difference which shaker you buy.
If I had to choose, ease of cleaning is important!
And maybe a bit of style!
3. Water bottle
You can make daily hydration a habit.
◎ It's best to have one with a secure spout.
Being dishwasher safe is also a helpful feature.
The following product comes in a wide variety of colors, so choosing your favorite color can also help motivate you in your workouts!
How to practice
Beginners should try to keep the following flow in mind.
Finish workout
Drink water
Drink protein
Eat a meal within 1 to 2 hours
Even just doing this will help build a body that recovers easily.
Summary
For drinks after a workout,
water
protein
milk
are recommended.
On the other hand,
Alcohol
Sugary juices
Be careful not to drink too much of these.
Strength training includes not just the workout itself, but also the recovery process.
Please try to pay attention to your drinks starting today.
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