1. Chocolate milk

Chocolate milk has a good level of carbohydrates and a higher level than plain chocolate, which makes it a good choice for post-workout recovery. After a workout, a good dose of carbs can re-energize the muscles by replacing the lost glycogen during the exercising session. During a workout, you could lose lots of electrolytes by sweating which could lead to fatigue, mental confusion, and even muscle cramps as well as other symptoms. Chocolate milk will help you get rid of such symptoms and others as it is high in water content which is enough to replenish essential electrolytes like magnesium, calcium, and potassium, as well as hydrate the body. According to studies, chocolate milk is good for endurance athletes, cyclists, and runners. It improves performance and recovery better than isocaloric carbohydrate drinks.

2. Coconut water

Not only is coconut water becoming a trend, but it also has lots of benefits for post-workout hydration. It is high in nutrients and antioxidants, which makes it a good option after a workout. It also has high levels of magnesium and potassium, which are electrolytes found in a popular sports drink, but coconut water on the other hand has less sugar. It is very beneficial for post-workout recovery, however, it could cause bloating and stomach pain if drank fast, therefore, take your time sipping on coconut water. It also has less sodium than all the other sports drinks making them more efficient for your muscles.

3. Cherry juice

Cherry juice is rich in antioxidants and can reduce inflammation as well as help you recover from sore muscles. All of these benefits are what make an effective post-workout recovery drink. Runners who drank cherry juice before and after the run experienced quicker muscle recovery because of the high levels of antioxidants and their ability to decrease inflammation and lipid peroxidation.

4. Black and green tea

Black and green tea are good at fat oxidation which is a phase where your body breaks fat into smaller molecules that are then stored and used as energy. Teas are very high in antioxidants which are efficient in recovering muscle strength faster and reducing muscle soreness. Drinking tea was proven to be helpful to complete intensive sprints.

5. Beer

Beer contains lots of carbohydrates and consuming it after exercising can have some good effects on hydration. Nonalcoholic beer can reduce inflammation caused by a workout and can reduce upper respiratory tract illness incidence. However, keep in mind that moderation is key and you should not consume much of it. Beer that has alcohol can have negative effects in the long run, as it can suppress muscle protein synthesis.

Source:

https://www.healthline.com/health/fitness-exercise/hydration-after-workout-not-water-beer