10 well researched drinks for running for Weight Loss!

Introduction

A runner’s life is a constant mess, it just does not end with the run. Ours is a constant quest to get better. We endeavor to answer questions, like how to maximize performance, what are the best strategies for recovery, and what to eat and drink for nutrition and hydration. Consuming the right type of fluids is extremely important as they can either make or break your next run. I have experimented over the years and the below given options are one of the most effective and affordable drinks for either before or after a run. Use any one you like or use them all and be spoilt for choice.

Part 1: Pre-Run Drinks

Lemon Water

One of my favorite drinks is lemon water. Water is the ultimate hydrator and to that add a splash of lemon, you have a tonic made in heaven. It is my go-to thirst quencher. Lemon as you know is high in vitamin C, which supports the immune system and aids in nutrient absorption. This simple yet effective pre-run drink will keep you hydrated and ready to tackle any distance.

Coconut Water

Coconut water needs no introduction. This is the best natural electrolyte-rich alternative to sports drinks. I live in the mountains and coconut water is a bit expensive for daily consumption but still I would choose coconut water over any sports drink. Having said that coconut water is cheaper and more beneficial compared to any synthetically prepared sports drinks. It contains essential electrolytes like potassium, sodium, calcium, and magnesium that aid in maintaining fluid balance and cramp prevention. It is easily available at most grocery stores. It is a great pre and post-run option.

Banana Smoothie:

Bananas are a powerhouse of nutrients, including potassium. Potassium is very crucial for muscle function. It is said potassium helps in the movement of nutrients from one cell membrane to another. You can make a banana smoothie with low fat milk which is an easily accessible and affordable pre-run drink. I generally have a cup of banana smoothie before a long run.

Green Tea

Green tea is a great choice as a pre-run drink because of its numerous health benefits. It contains caffeine which helps runners to stay alert and improve their endurance. Running can lead to oxidative stress. This means the free radicals in your body increase, which is not healthy. Green tea contains antioxidants and can reduce oxidative stress, minimizing muscle damage. You can buy green tea in tea bags or, like me, grow them in the back yard and get it fresh every morning before the run.

Homemade Electrolyte Drink

The other day, I was checking sports drinks at decathlon. I quickly put it back as it was pretty expensive. I started looking for a homemade electrolyte formula. After some research, I realized it was pretty simple to make. Just mix water with a pinch of salt, a splash of orange juice for flavor, and one or two teaspoons of honey for energy. I like two teaspoons of honey. This DIY electrolyte drink will help you maintain electrolyte balance during your runs and save money too.

Part 2: Post-Run Drinks

Chocolate Milk

Chocolate milk has become extremely popular lately as a post-run recovery drink among athletes and for a good reason. This yummy concoction provides for an ideal ratio of carbohydrates to protein that aids in replenishing glycogen and repairing muscles post workout. Additionally, it contains calcium and vitamin D, which are good for bone health. You can either make your own chocolate milk or buy from the super market as it is widely available and is much cheaper than some commercial recovery drinks.

Watermelon Juice:

Watermelon is nature’s way to provide fluids to thirsty travelers in the desert. It is known as the desert plant. So, watermelon is a hydrating fruit that contains essential vitamins and minerals. Watermelon juice after a run provides a delicious and refreshing way to rehydrate and top up your lost nutrients. It is rich in antioxidants, particularly lycopene, which can help reduce exercise-induced muscle soreness.

Greek/Indian Yogurt Smoothie

The northern part of India called Panjab is famous for a yogurt smoothie known as lassi. It is a great delicacy. It is prepared by blending yogurt, water and sugar. This is a healthier version of Indian smoothie/lassie. Yogurt is an excellent source of protein. Protein is very important for muscle repair and recovery. So, to make a yogurt smoothie, take some Greek/Indian yogurt, add some berries or strawberries or jamun, etc., depending on availability. Also, add one to two teaspoons of honey. Blend it. You can also add some diced almonds (optional) as toppings and you have your healthy yogurt smoothie.

Cherry Juice

Cherries are a natural source of antioxidants, particularly anthocyanins, which have anti-inflammatory properties. Tart cherry juice has been linked to reduced muscle soreness and is known to be instrumental in faster recovery after strenuous exercise. Always try to look for 100% cherry juice without added sugars. Although this is slightly more expensive than other options, the benefits make it worth the investment.

Iced Herbal Tea

There are many ways you can make herbal tea. The base ingredients can range from basil/Indian Basil which is a great healer, chamomile, peppermint, and/or ginger. You can brew a large batch of herbal tea and let it cool in the refrigerator, which is a cost-effective way to make herbal tea at home. Herbal tea can be soothing and aid in relaxation after a run. Herbal tea from holy basil/Indian basil can help with inflammation and promote digestion, ensuring a speedy recovery.

Conclusion

In order to achieve peak performance and recovery post run, it is important to stay hydrated and nourished. There is no dearth of options and we are all spoiled for choice. The above ten cost-effective and easily available pre and post-run drinks can be incorporated into your daily routine. Whether you like the simplicity of lemon water, the natural electrolytes of coconut water, the nourishment of a banana smoothie, or the recovery benefits of chocolate milk, these beverages will certainly help you achieve your fitness goals without making a large hole in your pocket.

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