Post-Workout Recovery Drink: Refuel and Excel


July 6, 2023


Post Workout Recovery Drink

Glycogen is Gold

“As a marathon runner for several years now, taking care of my post-workout recovery nutrition is essential for me. It allows me to replenish depleted glycogen stores, repair damaged muscle tissues, and enhance my performance for the next run. Furthermore, it prevents me from experiencing lightheadedness, banking, crashing, headaches, or hypoglycemia.”, says DrinkFit Owner Brian Vogt.

Running long distances or doing high-intensity workouts can help improve your cardiovascular system, reverse heart disease, strengthen your bones, and help you maintain a healthy weight; however, if you’re not careful, it can deplete your glycogen levels.

What is glycogen?

Glycogen is a carbohydrate that serves as stored energy in your body to be used for exercise and training. Just like a car that needs gas to run, our body needs glycogen to survive a marathon or endure a workout. Once it’s depleted, your body will then rely on fat and eventually, on protein as fuel.  

To elaborate further, our muscles store sugar from the food we eat in the form of glycogen, which is converted back into glucose by enzymes in the liver so it can be used again later when there is an inadequate supply in the bloodstream.

This cycle is known as Glucogenesis” or glycogen cycleIf unable to replenish glycogen after rigorous workouts, it might lead to poor mental function and reduced stamina and strength. Whether you are an endurance athlete or someone who regularly hits the gym, your performance will be greatly affected.

Glycogen Cycle
Healthy Drinks for Healthy Body

Making a Smart Decision on Post-Workout Nutrition 

When deciding what to take after a workout (without sacrificing your diet and maintaining healthy blood sugar levels!), it is very important to check the nutritional value of the food and beverage you are taking, like its protein, carbohydrates, vitamins, mineral contents, and even its glycemic index.

What is glycemic index?

Glycemic Index (GI) measures how much food raises blood sugar levels. It’s based on how quickly the carbohydrates in a food are absorbed into your bloodstream. Foods with a high GI cause blood sugar levels to spike rapidly, and vice versa.

What to Eat Post-Workout

After a strenuous exercise, you might be tempted to head straight for the carbs. While carb intake will help replenish your body’s glycogen stores, it’s important not to consume too many carbohydrates at once. When you eat too many carbohydrates, your body breaks them down into glucose, which is then transported by insulin into the cells. This process usually results in a rise in blood sugar levels (hyperglycemia). 

With the goals of replenishing depleted glycogen stores, repairing sore muscle tissues, and rehydration in mind, here are the foods you should prioritize in your post-workout regimen (see image on the left).

  • Foods containing protein, carbs, and fluids (or water) are high priority after a workout. Ideally, you’ll want to get these three things into your body as soon as possible after exercise.
  • If you want to keep your sugar levels in check and balanced, you should opt for fruits instead. Fruits are proven to have a low glycemic index (GI) and high fiber content that can help regulate blood sugar levels, so they’re great for anyone looking to avoid those pesky post-workout cravings.

Remember that the human body needs glucose for energy, but if you take in more than your body needs, it gets stored as fat, which is not ideal if you’re someone with weight loss goals.


Deceptive snacks and drinks high in sugar but zero in vitamins are among the biggest causes of obesity in America. They are loaded with unnecessary sugar and calories, but they don’t fill you up or provide your body with health benefits. If you are trying to lose or maintain your current weight, it is important to monitor the quality of post-workout nutrition.

The recommended post-workout snacks are those that include both carbs and protein in a 3 to 4:1 ratio, for they have proven to help in replenishing depleted glycogen stores and repairing sore muscle tissues.

Whey Protein Rules!

Whey protein is one of the most popular proteins in the market due to its high biological value and ability to stimulate muscle growth. Your body also has an easier time breaking down whey than other types of proteins because it contains fewer peptides than other types of milk. It digests quickly, so it doesn’t sit in your gut, where it can cause digestive issues like bloating and diarrhea.

It’s known to be the best for your body after a workout since it has all the essential amino acids, making it the best option not only for bodybuilders and athletes but also for anyone who wants to develop lean muscles and maintain an active lifestyle.

Whey Protein Concentrate 80

Hydration is the Solution

Along with glycogen depletion, we also lose water and electrolytes through sweat after a workout; therefore, hydration is a must.  And while water is great for replacing fluids lost, you should be looking to add vitamins, minerals, or even protein to your drink, and opting for smoothies or a sports drink would be helpful!

DrinkFit is Your All-in-One Replenishment Smoothie!

We know what you need.

With DrinkFit as your post-workout buddy, seize the window of opportunity to:

  • REHYDRATE. REFUEL. REPAIR. (with its protein, creatine, energy, and vitamin boosters)
  • Treat yourself! (Amazing taste without the guilt on high sugar consumption)

DrinkFit’s low-sugar, high-protein smoothies are an excellent choice for post-workout recovery and can be used in conjunction with a healthy diet to help you achieve your fitness goals.

DrinkFit Strawberry Smoothie

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