13 Best Pre And Post Workout Drinks: DIY Recipes To Improve Energy Levels

A single cup of cherries (138 g) provides many nutrients (8). Studies show that the antioxidant and anti-inflammatory properties of cherries may provide relief from post-exercise injury and lead to faster muscle recovery (9). Adding lemonade to makes it a perfect homemade pre-workout drink.

Oranges and lime juice are good sources of vitamin C (10) (11). Grapes are loaded with natural sugars, thereby providing glucose to your body, which you need before exercising. A study concluded that purple grape juice improved the performance of runners by increasing time-to-exhaustion due to its high antioxidative and anti-inflammatory effects (12). Consume a drink containing these natural energy boosters 30-60 minutes before you go to the gym.

A review study states that drinking pomegranate juice enhances exercise performance and post-exercise recovery (13). It works as an energy drink for a gym session that helps you stay active and agile if consumed 30 minutes prior to it.

This performance enhancing drink is loaded with natural sugars and is rich in bioavailable compounds like lycopenei  and vitamins A and C (14). It is also an electrolyte balancer. A study on 20 male cyclists supplemented with watermelon puree over two weeks showed that it enhanced endurance exercise performance and increased post-exercise antioxidant levels (15). Consume it 45 minutes before working out or 5-10 minutes after workout.

Banana is a versatile fruit loaded with vitamins and minerals along with high-energy carbs. One medium banana (around 118 g) gives 27 g of carbs, 3.1 g dietary fiber, and 105 kilocalories. Having bananas before and during prolonged and intensive exercises can help increase exercise performance

This drink is a great source of water, electrolytesi  , and natural sugars (17). It will keep you energized and hydrated (100 g grapefruit contains 88 g of water) while doing exercise. Consume it 60 minutes before working out.

The polysaccharides and essential fats in spirulina are absorbed rapidly by the body and help in releasing energy. Spirulina also aids the growth of Lactobacillus bacteria (gut-friendly bacteria), which enable the production of vitamin B6 and release energy (18). When combined with electrolyte drinks like coconut water, spirulina restores hydration levels and maintains electrolyte balance.