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 min