Silhouette of woman at gym drinking from sports bottle

Most health buffs reach for a sports drink to invigorate their bodies after a great workout.

What happens? A sports drink won’t make you a superman it will simply replace the nutrients and fluids that you lose when you hit the gym.

Fret not, there are a lot of all-natural drinks that can boost your workout and provide benefits to help you reach your fitness goals. There won’t be any preservatives or chemicals that will be harmful to your health. They can be bought in your regular supermarket, easy to prepare, and you don’t have to spend a fortune to mix them.  

Tart Cherry Juice

Tart cherries come from a plant called prunus cerasus. The tart variation makes It tastes more sour and acidic compared to the sweet cherries. It has a high concentration of natural plant substances such as flavonoids, which are an excellent source of antioxidants. This will help the body fight off infection, improve the immune system, and can help you sleep better.

Tart cherry juice is a favorite among health enthusiasts for its beneficial role in exercise recovery. Aside from its delicious taste, it has shown positive results for people who are into strenuous activities like long-distance running, sprints, field sports, and power exercises. A dosage of 8, 10.5 or 12 ounces twice a day will help athletes recover from fatigue.

Green Tea

Green tea originates from the leaves of the Camellia sinensis plant. It is less oxidized or wilted and contains more natural antioxidants, catechin. After harvesting the tea leaves go through heat treatment by steaming or pan-frying resulting in a smoother taste and low caffeine. It has proven benefits to help in your fitness goals.

Burn fats faster

Complementing your exercise with a cup of green tea before a workout will burn fats much faster.

Better exercise performance

Green tea increases blood flow improving oxygenation within the body. A boosted oxygenated system will enhance your performance in any strenuous physical exertion. Also, it improves your mental activity motivating you to complete your workout schedule.

Longer endurance

The modest amount of caffeine in green tea will give you the energy lift to work out longer than usual in the gym.

Fat-free milk

According to researchers, weight builders who drink nonfat milk after their training exercises build more muscles than those who consume soy beverage or a carbohydrate drink.  Milk drinkers also benefit from a reduction in fat mass and gain more strength in the leg muscles. Also, milk consumption after an exercise promotes gains in muscle protein that are vital in fixing the damage triggered by the workout itself.

What’s more, milk is less expensive than supplements and can be purchased in any grocery store.

Ginger lemonade

Ginger is a powerful detoxifier with anti-inflammatory properties that reduce swelling in the muscles after an exercise routine. Lemon hydrates the body and a source of vitamin C providing strength to the body during gym exercises.

Mix ginger and lemon and you’ll have a potent combination of elements leaving a positive effect on the body. This fusion helps control the appetite and boosts the metabolism to shed the excess weight you carry.


This may come as a surprise—coffee, minus the cream and sugar, is one of the most effective pre-workout drinks for health buffs. 

Caffeine in a cup of Joe is a safe, natural stimulant that improves workouts. It gives you an added energy boost that will keep you wired throughout your gym exercises.  Studies show there are health benefits that come along with the ingestion of coffee that can maximize your gains in the gym.

Boosts metabolism

Coffee and caffeine enhance your metabolic rate to burn calories throughout the day. During exercise, you burn fat, and that extends a few hours after the tough workout. For best results, consume a cup or two before training. More is NOT better, large doses will be counterproductive.

Increases athletic performance

Coffee empowers an athlete to do long workouts with more power output. Additionally, it improves endurance, protection from exhaustion, and eases effort during the training regimen.

Better focus

Caffeine has a positive influence on the regions of the brain responsible for concentration and memory. When you are focused your workout is more productive and effective no matter how rigid. It can also lessen the progress of mental deterioration.

Decreases muscle pain

Health buffs who are coffee drinkers experience fewer muscle aches during and after training. Quitters stop because of this discomfort, a cup of coffee reduces muscle pain, improves energy, and induce a positive impression about exercise.

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About The Author

Mike Martin's picture

Mike is a creative content marketer at Passionate about life, he not only studies and writes about quality of life, environmental changes, and healthy living, but also loves writing just about everything that's challenging people to aspire towards continuous improvement and building their own success.

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