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15 Best Homemade Pre- and Post-Workout Energy Drinks

by
ISSA Certified Specialist in Fitness & Nutrition
15 Best Homemade Pre- and Post-Workout Energy Drinks February 7, 2018

Did you know that bottled energy drinks can cause more harm than good? They are loaded with unreasonably high amounts of caffeine and contain harmful ingredients that may deteriorate your health in the long run. Hence, it is better to switch to homemade natural energy drinks. The natural sugars, antioxidants, and dietary fiber in them will help keep you energized and improve your overall health. Here are 15 easy and delicious homemade energizers you can drink 30-60 minutes before or after your gym session. Swipe up!

1. Beetroot Juice

1. Beetroot Juice Pinit

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Ingredients

  • 1 beetroot, peeled and chopped
  • 1 tablespoon lime juice
  • A pinch of pink Himalayan salt

How To Prepare

  1. Blend the beetroot and
  2. transfer it to a glass.
  3. Add lime juice and pink Himalayan salt to it.
  4. Stir well and drink.

Why This Works

Beetroot is one of the healthiest vegetables and is loaded with nutrients. This sweet veggie provides energy and tastes great when mixed with lime juice and Himalayan salt.

2. Chia Berry Juice

2. Chia Berry Juice Pinit

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Ingredients

  • ½ cup strawberries
  • ½ cup blueberries
  • A handful of mint leaves
  • 1 teaspoon honey
  • 1 teaspoon chia seeds

How To Prepare

  1. Toss the berries and mint leaves into a blender and blend well.
  2. Pour it into a glass.
  3. Add honey and chia seeds to it.
  4. Stir well and drink.

Why This Works

Berries are loaded with antioxidants and contain natural sugars. Chia seeds are a good source of protein and healthy fats.

3. Coffee

3. Coffee Pinit

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Ingredients

  • 1 ½ teaspoons instant coffee
  • 1 cup hot water

How To Prepare

  1. Add hot water to the cup containing the coffee powder.
  2. Stir well and sip.

Why This Works

Coffee is a rich source of caffeine, an energizer. Caffeine is not harmful when taken in limited amounts. However, it is present in high quantities in energy drinks, which might affect your health.

4. Green Tea

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Ingredients

  • 1 teaspoon green tea leaves
  • 1 cup water

How To Prepare

  1. Pour a cup of water into a saucepan and let it come to a boil.
  2. Switch the burner off and let the water cool down for about 3 minutes.
  3. Add the green tea leaves and steep for 3 minutes.
  4. Strain the tea into a cup.

Why This Works

Green tea is loaded with antioxidants and a small amount of caffeine. Having it about an hour before working out will provide energy and also prevent you from feeling tired and hungry.

5. Coconut Water

5. Coconut Water Pinit

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Ingredients

  • 300 mL coconut water
  • 2 tablespoons chopped coconut

How To Prepare

  1. Add the chopped coconut to the coconut water and stir well.
  2. Refrigerate it (if you have time and there is perfect climate outside).
  3. Enjoy a chilled drink after your gym session.

Why This Works

Coconut water is a natural electrolyte that helps replenish the lost salts and balances the electrolyte concentration in your body. Coconut is a great source of natural sugars and healthy fats.

6. Cherry Lemonade

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Ingredients

  • ½ cup chopped cherry
  • ½ cup lime juice
  • 1 teaspoon honey
  • ¼ teaspoon fennel seed powder

How To Prepare

  1. Toss the chopped cherry and a little bit of water into a blender. Blend well.
  2. Pour into a glass and add honey, lime juice, and fennel seed powder.
  3. Stir well before drinking.

Why This Works

Cherries are sweet and nutritious. This lemonade contains a good amount of natural sugars and antioxidants that keep you energized while working out.

7. Orange Energizer

7. Orange Energizer Pinit

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Ingredients

  • 1 cup chopped orange
  • ¼ cup green grapes
  • 2 tablespoons lime juice
  • ½ teaspoon roasted cumin seed powder

How To Prepare

  1. Toss the chopped orange and green grapes into a blender. Blend well.
  2. Pour it into a glass. Add lime juice and powdered roasted cumin seeds.
  3. Stir well and drink.

Why This Works

Oranges and lime juice are good sources of vitamin C. Grapes are loaded with natural sugars, thereby providing glucose to your body, which you need before exercising. Consume this drink 30-60 minutes before you go to the gym.

8. Pomegranate Passion

8. Pomegranate Passion Pinit

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Ingredients

  • ½ cup pomegranate
  • 2 tablespoons passionfruit pulp
  • 1 teaspoon honey

How To Prepare

  1. Blend the pomegranate and passionfruit in a blender.
  2. Pour into a glass.
  3. Add honey and mix well.

Why This Works

This drink tastes amazing and provides the energy that you need right before going to the gym. Drink it 30 minutes before hitting the gym to stay active and agile.

9. Watermelon Energizer

9. Watermelon Energizer Pinit

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Ingredients

  • 1 cup watermelon
  • 1 cup coconut water
  • A pinch of pink Himalayan salt
  • 1 tablespoon lime juice

How To Prepare

  1. Toss the watermelon into a blender.
  2. Blend well and strain the seeds.
  3. Add coconut water, lime juice, and pink Himalayan salt.
  4. Stir well and drink up.

Why This Works

This drink is loaded with natural sugar and is also an electrolyte balancer. Consume it 45 minutes before working out, or 5-10 minutes after workout.

10. Pineapple Grape Energizer

10. Pineapple Grape Energizer Pinit

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Ingredients

  • 1 cup pineapple
  • ½ cup green grapes
  • A pinch of pink Himalayan salt

How To Prepare

  1. Blend the pineapple and green grapes.
  2. Pour into a glass, add pink Himalayan salt, and stir well.

Why This Works

Grapes and pineapple are loaded with vitamins, minerals, and other nutrients that surpass any of the energy drinks in the market. This drink tastes great and takes 2 minutes to make. Have it 45 minutes before working out.

11. Grapefruit Pre-Gym Drink

11. Grapefruit Pre-Gym Drink Pinit

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Ingredients

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

How To Prepare

  1. Toss the chopped sweet lime and grapefruit into a blender and blend well.
  2. Pour the juice into a glass.
  3. Add honey and black salt to it.
  4. Stir well before drinking.

Why This Works

This drink is a great source of electrolytes and natural sugars. It will keep you energized and will not weigh you down while you work out. Consume it 60 minutes before working out.

12. Wheatgrass Smoothie

12. Wheatgrass Smoothie Pinit

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Ingredients

  • 1 cup wheatgrass
  • 1 tablespoon lime juice
  • ½ cup green grapes
  • A pinch of black salt

How To Prepare

  1. Toss the wheatgrass into a blender and give it a spin.
  2. Strain the juice into a cup.
  3. Use a mortar and pestle to roughly break the green grapes.
  4. Add lime juice to the wheatgrass juice.
  5. Add the grapes and black salt.
  6. Stir well and drink.

Why This Works

The grapes and lime mask the leafy smell and provide texture and sweetness to the drink. This is a good drink for weight loss and an excellent energizer. Consume it 45 minutes before working out.

13. Peach Flax Energizer

13. Peach Flax Energizer Pinit

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Ingredients

  • 2 chopped peaches
  • 2 teaspoons ground flax seeds
  • 1 teaspoon lime juice
  • A pinch of black salt

How To Prepare

  1. Toss all the ingredients into a blender and give it a spin.
  2. Pour into a glass and drink up.

Why This Works

This drink is loaded with healthy fats, protein, natural sugars, and antioxidants. Drinking this will not only provide energy but also boost your immunity. Have it 45 minutes before working out.

14. Carrot Juice

14. Carrot Juice Pinit

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Ingredients

  • 1 cup chopped carrot
  • 1 tablespoon lime juice
  • A pinch of pink Himalayan salt

How To Prepare

  1. Blend the chopped carrot.
  2. Strain the juice into a glass.
  3. Add lime juice and pink Himalayan salt to it.
  4. Stir well before drinking.

Why This Works

Carrots are healthy, loaded with vitamin A, and are sweet to taste. Drink this 60 minutes before going to the gym.

15. Apple Cider Ginger Pre-Gym Drink

15. Apple Cider Ginger Pre-Gym Drink Pinit

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Ingredients

  • 1 cup water
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon ginger juice

How To Prepare

  1. Mix apple cider vinegar, water, and ginger juice.
  2. Stir well and drink up.

Why This Works

This energy drink helps balance the internal pH and maintain proper body functions. Drink it 45 minutes before hitting the gym.

These are the best homemade energy drinks to charge yourself before going to the gym or working out at home. But why choose homemade energy drinks over marketed ones? Here’s why.

 Readymade Vs. Natural Energy Drinks

The market is flooded with readymade energy drinks, and all of them claim to keep you energized all through your gym session. But experts recommend skipping the store-bought ones and making some natural pre- and post-workout energy drinks at home. Here’s why you should choose natural energy drinks over the readymade ones.

  • Natural energy drinks contain less sugar (mainly fructose). And as they are homemade, you can easily alter their sugar content as per your requirements.
  • They do not contain more than 8% of carbohydrates, which eventually aids weight loss.
  • The sodium content of these natural drinks remains under control, which is essential for people suffering from hypertension.

So, you see, it makes perfect sense to make your own workout drink. But there are certain points that you should keep in mind. Take a look at the following section to know what they are. 

Factors To Consider While Working Out

  • Our body loses a considerable amount of water while working out. So, it is important to consume 200 mL of fluids every 15-20 minutes while working out and follow it up with 250 mL fluid intake once you are done.
  • Water is always one of the best choices that you can make. But, it is even better to find something that contains electrolytes to replenish the water-electrolyte balance in the body.
  • If you exercise longer than usual, choosing a drink packed with protein and carbs may be a good option.
  • Fruit juices should be avoided by diabetics and obese people as they contain fructose or fruit sugar that leads to an insulin spike.
  • Make sure that you consume the pre-workout energy drink at least 30-60 minutes before exercising, and limit it to a maximum of 600 mL.

Keep these points in mind and invest in whole foods to prepare your energy drink to see amazing results. Try these recipes and kickstart your way to fitness. Cheers!

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