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Pre-workout drinks are essential to boost energy levels and offer strength and stamina while you are exercising. Post-workout drinks help repair wear and tear of muscles and replenish glycogeni  stores to fuel the body. The natural sugars, antioxidants, and dietary fiber in homemade pre- workout nutrition and post-workout nutrition drinks will help keep you energized and improve your overall health. In this article, we have listed 13 best homemade pre- and post-workout drinks to improve your energy levels. Take a look. Diana Gariglio-Clelland, a registered dietitian, says, “ A pre-workout supplement containing caffeine can be one way to boost your energy for a workout. Taking this type of supplement half an hour to an hour prior to exercising will help you sustain energy for the duration of your workout. You can also tailor your pre-workout snacks to give you the energy you need. A fruit smoothie or a sliced apple with some peanut butter can be good options for fueling your body during exercise.” Beetroot is one of the healthiest vegetables and loaded with nutrients. Beetroot juice contains nitrate, which improves exercise performance (1). Nitrate is converted into nitric oxide (NO) in the body. Nitric oxide helps in vasodilation (increases the length and width of blood vessels), improves blood flow, and increases muscle contraction (2). This sweet veggie provides energy and tastes great when mixed with lime juice and Himalayan salt. Berries are loaded with antioxidants and contain natural sugars. The polyphenolic content of blueberries have antioxidative effects and suppress  post-exercise muscle fatigue. A study in Korea on runners showed that supplementation with blueberries increased exercise performance effectively (3). Chia seeds are good sources of protein and dietary fiber (4).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. A study showed that drinking tea or coffee in limited amounts improves physical activity and energy levels and reduces fatigue (5). So, if you are looking for performance-enhancing drinks, try this simple black coffee recipe. Coconut water is a natural electrolyte that helps replenish the lost salts and balances the electrolyte concentration in your body. Studies found that drinking coconut water could be very effective in rehydrating the body after exercise