Pre Workout Drink | Homemade Energy Drinks Recipe

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It is really very difficult to get good fitness. You go to the gym every day and sweat a lot for a long time. Great thing! But when you do a workout in the gym, what do you do to keep yourself energetic? Many people drink pre workout drinks. But have you ever thought that consuming the wrong pre workout drink can spoil your hard work?

A pre-workout drink is a great way to get extra energy while exercising your body. As a pre-workout drink, you can also consume natural products. The natural sugars, antioxidants and dietary fiber in them will help you to stay energetic and improve your overall health, consuming these natural and home-made drinks provides energy as well as the possibility of many health problems. So, let’s know about pre workout drink.

Consuming the wrong pre workout drink not only prevents you from getting energy but it also increases your weight. So let’s know what kind of pre workout drink we should consume to get energy during workouts.

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Why Are Pre Workout Drinks Good For Workout?

Our body loses a lot of water while doing workouts so we should consume 200 ml of fluid before the workout and 250 ml of the fluid after finishing the workout.

Water has always been the best option you can consume before workouts. But to maintain water-electrolyte balance in the body, drink electrolytes.

Drink protein or carbohydrate drinks if you exercise for longer than normal periods.

Diabetics and obese people should avoid fruit juice because it contains sucrose which turns into fat.

NOTE:

Make sure that you consume energy drink 1.5 or 2 hours before exercising and remember not to consume more than 600 ml of energy drink.

What You Can Include In Your Pre Workout Drink List:

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Vitamin E

Vitamin E is one of the most important and effective antioxidants. Apart from your muscle growth, it also prevents muscle break, which keeps your health good.

At the same time, it also helps in fighting diseases like eye light, hair, skin and cancer. You can get vitamin E from capsules or food. You can use for pre workouts drinks.

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Vitamin C

Vitamin-C is used as an antioxidant that also highs your metabolic rate. When your body starts to ache a little after workouts or gets under stress, then taking vitamin C is very beneficial at that time. It keeps your body perfect and also prevents it from being cold-hot.

Many people use its tablets, while many also use oranges or juice. You can use for pre workouts drinks.

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Carbs

Due to low level of glycogen in the body, you start feeling tired. So when you are tired of exercising in the gym, it means that your glycogen tank is empty and it needs to be filled so that you can get energy.

Carbs replenish glycogen in the muscles of your body and you get charged again and can perform well in workouts or activities.

So, carbs do not mean that you eat bread or rice before a workout. You can also eat carbs drinks, sports drinks or banana milkshake. You can use for pre workouts drink.

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Caffeine

You may have noticed that any professional bodybuilder or athlete who drinks before a workout has added caffeine, whether it is pre-workout blend of black coffee.

Caffeine activates the cells of your brain and also gives energy to your body, so using it may prove beneficial for you.

Caffeine can also increase your metabolism. But remember that excessive intake of caffeine can be harmful to you. You can use it as a pre workout drink.

Best Pre Workout Drinks

Here are some of the best pre workout drinks. So, let’s check out here what those per workout drinks are and also how to prepare those pre workout drinks at home to get a natural energy drink.

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Pre Workout Drink Grapefruit Juice

Grapefruit is a good fruit for increasing physical energy and stamina. Beverages made from this fruit contain good amounts of electrolytes and natural sugars. This drink does not allow your energy to decrease when you workout. You can consume this energy drink 1 hour before starting the workout.

Ingredients:

To prepare this drink, you need

• 1 grapefruit
• 1 cup chopped sweet lime and
• ½ teaspoon black salt

How To Make

• Blend grapefruit and lemon pieces well in the blender
• Empty the juice in a glass and add honey and black salt to it
• Your energy drink is ready.

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Pre Workout Energy Drink Carrot Juice

Carrots are the best source of vitamin A which is good for our health. Apart from this, carrots are also helpful in providing energy to our body. Because it contains many types of minerals and nutrients. You can increase your energy by consuming carrot juice before starting a workout.

Ingredients:

To make carrot juice you need

• 1 cup chopped fresh carrots
• 1 tablespoon lemon juice and
• a little salt

How to Make

• In a blender, squeeze the chopped carrots into a blender
• Now mix lemon juice and salt in this glass
• Shake this juice well before drinking
• An energy drink is ready for you.

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Pre Workout Drink Watermelon Juice

Watermelon juice is the best option to get energy, which you will need during exercise. This drink is loaded with natural sugars and is also an electrolyte balancer. You should consume this juice about 45 minutes before starting the workout or about 5-10 minutes after the workout.

Ingredients:

To make this juice you need

• 1 cup of watermelon
• 1 cup of coconut water
• A pinch of salt and
• 1 tablespoon of lemon juice

How to Make

Blend the watermelon well in the blender and then remove its seeds

Now mix coconut water, salt and lemon juice in this mixture

Your energy drink is all set

NOTE:

If you want, you can also keep it in the fridge for a few minutes.

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Pre Workout Drink Orange Juice

We all know that orange and lemon contain good amount of vitamin C. Vitamin C is a type of antioxidant. Apart from this, you can also use grapes in this juice. Grapes are a good example of natural sugars. It provides a sufficient amount of glucose to your body, which you need before exercising. You can consume 1 glass of this juice 30 to 60 minutes before going to the gym.

Ingredients:

To prepare this juice you need

• 1 cup peeled orange
• ¼ cup grapes
• 2 tablespoons lemon juice and
• ½ teaspoon roasted cumin powder

How to Make

• Blend the grapes and oranges with a blender and empty them in 1 glass
• Now mix lemon juice and cumin powder in this juice
• Shake this mixture well and consume it

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Pre Workout Drink Beetroot Juice

If you experience fatigue quickly while doing the gym, then you need to take energy drinks. But consuming an energy drink is not just a chemical drink. For this, you can take your homemade fruit juice. You can consume beetroot juice as a drink for pre workout drinks. Mixing lemon juice and black salt with beetroot juice are more beneficial.

Ingredients:

To make workout energy you need

• 1 peeled and sliced ​​the beetroot
• 1 tablespoon lemon juice
• And 1 pinch of salt

How to Make

• To make the juice, take sliced ​​pieces of beetroot and blend them with the help of a blender
• Add lemon juice and salt to this juice
• Shake this mixture well and consume it
• This energy drink helps you get quick energy during workouts

Pre-Workout vs. Post-Workout Nutrition Guide:

Proper nutrition plays a crucial role in maximizing the benefits of your workouts. Both pre- and post-workout meals or snacks serve different purposes in supporting performance, recovery, and overall fitness goals. Here’s a comprehensive guide to help you understand the differences between pre-workout and post-workout nutrition and how to optimize both:

Pre-Workout Nutrition:

Purpose:

The goal of pre-workout nutrition is to fuel your body for optimal performance during your workout. A well-timed pre-workout meal can provide the energy and endurance needed to get through intense physical activity.

When to Eat:

Ideally, you should eat a balanced meal 1.5 to 3 hours before your workout. If you’re having a snack, aim for 30 minutes to an hour before exercising.

Key Nutrients:

1. Carbohydrates:
   Carbs are the primary energy source for your muscles during exercise, particularly for high-intensity activities like lifting, running, or cycling. Choose complex carbs (e.g., oats, whole grains, sweet potatoes) for sustained energy.

2. Protein:
   Protein helps protect muscle tissue from breakdown during workouts and supports muscle repair and growth. Aim for moderate protein intake (15–30 grams) before your workout. Good sources include lean meats, eggs, Greek yogurt, or plant-based proteins.

3. Fats:
   While fats are important for overall health, they don’t provide immediate energy during exercise. Keep fat intake moderate in your pre-workout meal to avoid sluggishness.

4. Hydration:
   Staying hydrated is essential for optimal performance. Drink water before your workout to ensure you’re starting off hydrated.

Pre-Workout Meal Ideas:

• Oatmeal with banana and peanut butter (carbs, protein, healthy fats)

• Greek yogurt with berries and granola (protein, carbs)

• Whole grain toast with avocado and eggs (healthy fats, protein, carbs)

• Protein smoothie with fruits, spinach, and almond milk (protein, carbs, vitamins)

Post-Workout Nutrition:

Purpose:

Post-workout nutrition focuses on recovery. After exercise, your muscles are depleted of glycogen (stored energy), and muscle fibers are broken down. The goal is to replenish glycogen stores and provide the nutrients necessary for muscle repair and growth.

When to Eat:

Consume a post-workout meal or snack within 30 minutes to 2 hours after your workout for optimal recovery. The sooner, the better, as this is when your muscles are most receptive to nutrients.

Key Nutrients:

1. Protein:
   After a workout, your muscles need protein to repair and grow. Aim for 20-40 grams of protein, depending on your size and intensity of the workout. Whey protein is a popular post-workout choice, as it is quickly absorbed by the body.

2. Carbohydrates:
   Post-workout carbs help replenish the glycogen that was used during exercise. The amount depends on the intensity and duration of your workout, but aim for around 1–1.5 grams of carbs per kilogram of body weight. Fast-digesting carbs like fruits, rice, or potatoes are great options.

3. Fats:
   While fats aren’t as critical in the immediate recovery window, including healthy fats (like from avocado, nuts, or olive oil) in your post-workout meal can help with overall recovery.

4. Hydration & Electrolytes:
   Replenishing lost fluids and electrolytes (sodium, potassium, magnesium) is vital, especially if you’ve been sweating a lot. Consider adding an electrolyte drink or coconut water to your post-workout routine.

Post-Workout Meal Ideas:

• Grilled chicken with quinoa and sweet potatoes (protein, carbs, fiber)
• Protein shake with banana and almond butter (protein, carbs, fats)
• Tuna salad with avocado and whole wheat crackers (protein, healthy fats, carbs)
• Greek yogurt with honey, chia seeds, and berries (protein, carbs, fiber)

Key Differences Between Pre- and Post-Workout Nutrition:

FAQ:

Q. What ingredients can I use to make a homemade energy drink?

A. Common ingredients in homemade energy drinks include natural sources of caffeine, like green tea or coffee, along with hydrating elements like coconut water, water, or fruit juices. You can also add natural sweeteners like honey or maple syrup, electrolytes from sea salt or potassium-rich fruits (like bananas), and antioxidant-rich ingredients like lemon or ginger.

Q. How do homemade energy drinks compare to store-bought ones?

A. Homemade energy drinks typically avoid the added sugars, artificial flavors, and preservatives found in many commercial drinks. They also offer more control over the ingredients and can be tailored to individual taste preferences and dietary needs, making them a cleaner, often healthier alternative to store-bought options.

Q. Are homemade energy drinks safe to consume every day?

A. Homemade energy drinks can be safe if consumed in moderation, but it’s important to consider the caffeine content, especially if you’re using coffee or tea as a base. Excessive caffeine can lead to side effects like jitteriness, insomnia, or digestive issues. Additionally, it’s best to avoid adding too much sugar, as it can contribute to health problems over time.

Q. How can I make my homemade energy drink taste better without adding sugar?

A. You can enhance the flavor without using sugar by adding natural fruit juices, herbs like mint or basil, or citrus fruits for a zesty kick. A pinch of salt can also help balance the flavor, and stevia or monk fruit extract are excellent low-calorie sweeteners if you prefer sweetness without sugar.

Q. Can homemade energy drinks be made ahead of time?

A. Yes, you can make homemade energy drinks in batches and store them in the fridge for a few days. To keep them fresh, store the drinks in an airtight container. However, some ingredients (like fresh juice or certain herbs) may lose their potency or flavor over time, so it’s best to consume them within 2-3 days for the most effective boost.

Reference Link:

• 7 Natural Pre Workout Drinks To Amp Up Your Fitness
• Six natural pre-workout drinks for better performance
• Homemade Pre Workout Nutrition Drink Tips
• 13 Best Homemade Pre and Post Workout Drinks For Energy
• Pre Workout Drink at Home: Boost Your Performance