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Refreshing drinks that can be consumed after exercise

There is no doubt that water is the foundation of the human body. A person needs a daily dose of it to stay hydrated and support almost all systems within his body.
Sports nutrition experts recommend drinks that do not contain water, which can be consumed after exercising, as follows:
the milk
Dairy milk may be more hydrating than water, and may outperform some sports drinks. A study found that participants who drank low-fat milk after exercising retained more fluids than those who drank only water. Milk is made up of 90% water, and also contains many electrolytes that are lost in sweat, including sodium, potassium, calcium and magnesium, which help the body retain fluids.
fresh Juices
Amy Goodson, a sports nutritionist, says natural juices provide fast-digesting carbohydrates, high-quality protein and fluids to enhance post-workout recovery. To make a hydrating and recovery-boosting smoothie, she suggests using ingredients like milk, yogurt and fruits, as in a blackberry smoothie or a chocolate-peanut butter protein shake.
Cherry juice
Tart cherry juice has grown in popularity over the years. Goodson says the power of cherry juice is derived from antioxidant properties, such as anthocyanins, which can help promote healing, reduce inflammation and relieve muscle pain. It also contains carbohydrates, which are essential for muscle recovery as well. Goodson recommends adding protein powder to a cup of tart cherry juice to make a great recovery drink after a vigorous workout. To ensure you replenish all necessary electrolytes, pair a glass of tart cherry juice with a sodium-containing food such as soup, salted nuts, or whole-grain crackers.
Broth
Broth, such as chicken, bone or vegetable broth, can be consumed for post-workout recovery, as it provides hydration and electrolytes. Spano explains, “Eating one cup of broth gives the body electrolytes such as potassium and sodium, and contains 10 grams of protein, and it has been scientifically proven that consuming chicken broth helps people rehydrate better after exercise compared to traditional sports drinks or water.”
orange juice
A morning glass of orange juice provides daily recommended hydration benefits. Spano adds, “100% orange juice can keep the body hydrated for a longer period of time compared to water.” Both the carbohydrates and potassium found in 100% orange juice appear to contribute to short-term hydration potential. One cup of orange juice also provides an excellent source of immune-supporting vitamin C, which is essential for athletes, especially during periods of high effort, which may put pressure on immune health.
Fruits and vegetables
They help combat oxidative stress caused by intense exercise.” She notes, “Vitamins C and E, in addition to compounds such as flavonoids and polyphenols found in colorful fruits and vegetables, can reduce inflammation and muscle damage, and speed up the recovery process.”
Omega-3 acids
Goodson also recommends including foods rich in omega-3 fatty acids, explaining that fatty fish such as salmon, mackerel, and sardines, along with flax seeds, chia seeds, and walnuts, are all powerful sources of omega-3 that can be incorporated into post-workout meals to help reduce inflammation. Promoting muscle recovery.
Rest days and good sleep
Finally, experts recommend taking days off from exercise and getting plenty of sleep every night, stressing that the body’s muscles need days of rest and good sleep to recover, because they actually repair themselves and grow when they are at rest.

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