What drinks support stamina during workouts?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.The proper selection of hydration beverages boosts workout stamina considerably by controlling the balance of electrolytes and thus feeding muscles. Electrolyte solutions avoid cramping in prolonged activity while carbohydrate solutions supply energy more quickly. Post-workout protein drinks allow recovery of muscle effectiveness, thus ensuring readiness before gym workouts.
Electrolyte Solutions
- Function: Replace sodium/potassium lost through sweat
- Formula: Coconut water or lemon-water-salt mix
- Timing: During activities over 60 minutes
- Avoid: High-sugar commercial sports drinks
Carbohydrate Formulas
- Function: Provide quick glucose for energy
- Formula: 6-8% carb solution (30g per 500ml)
- Timing: Mid-workout for sessions >90 minutes
- Example: Homemade mix: water + honey + pinch salt
Recovery Drinks
- Function: Repair muscle tissue post-exercise
- Formula: 20-30g protein + simple carbs
- Timing: Within 30 minutes after training
- Example: Whey protein shake with banana
Homemade electrolyte drinks are better than the store-bought options. Mix 500ml of water, juice from 1 lemon, ¼ tsp salt, and 1 tsp of honey if desired. This will provide you with sodium, potassium, and magnesium without artificial ingredients. Take a few sips every 15 minutes during endurance activities to support nerve function.
The timing of caffeine contributes to when you can feel alert without feeling addicted or crashing. You need to drink black coffee about 30 minutes before your workouts, but don't consume more than 200 mg of caffeine per day. You should never add anything that spikes, including sugar and addons.Post workout, you can consider tart cherry juice, which helps with inflammation in a natural way.
Recovery drinks after workouts should have fast protein and carbohydrates. Whey protein and banana give a perfect 3:1 carbohydrates to protein ratio. Vegan alternatives use pea protein and dates. This combination tops up glycogen levels within 40% faster than even water could, speeding recovery.
Read the full article: How to Increase Stamina Effectively
