Wellness Wednesday: 5 Excellent Recovery Drinks; Which Is Your Favorite (Take Poll)


Wellness Wednesday: 5 Excellent Recovery Drinks; Which Is Your Favorite (Take Poll)

Many swimmers look at pre-practice nutrition as extremely important. You don’t want to eat so much that you feel sluggish or crampy during a workout, but you also need to make sure that you’re consuming enough calories to fuel yourself through practice. While pre-practice nutrition is a critical component of a productive workout, post-practice nutrition is just as important.

An easy way to help your body recover after a long swim session is through fluids. Recovery drinks are a great option when it comes to replenishing carbohydrates lost during a workout, and providing your body with the protein necessary to rebuild broken-down muscle tissue. There are many kinds of these drinks on the market, which raises the question as to which one is the best. Below, I’ve listed five great recovery drink options. Which one is your favorite?


Gatorade is one of the most popular brands of sports drink. With dozens of flavors and sizes to choose from, the options are endless. Gatorade is often marketed as a recovery drink, however it is important to note the large concentration of sugar per serving. For this reason, I would recommend consuming the drink during a workout. If that doesn’t float your boat, then Gatorade will work best on double-practice days. Having a bottle of Gatorade in between a strength training session and a swim can be beneficial, as the sugars will help to refuel muscles. Additionally, drinking Gatorade after a morning practice or prelims session is a fantastic way to replenish carbohydrates that have been burnt. Not only is Gatorade a great way to get fuel to the muscles quickly, but it also contains significant amounts of electrolytes. The drink is filled with sodium and potassium, which are key to keeping you hydrated and fueled during a long day of training.

Fairlife Core Power Protein Shakes

Looking for something packed with protein to help you recover post-workout? Fairlife Core Power Protein Shakes are one of the best options. These shakes come in various flavors such as chocolate (my personal favorite), vanilla, and strawberry-banana. A typical Core Power shake will contain a boatload of protein, racking in at around 26 grams per bottle. They also have minimal added sugar, coming in at around only 5 grams. To make it even more appealing, Core Power offers specialty shakes with additional amounts of protein. For example, the Core Power Elite chocolate shake boasts a whopping 42 grams of protein! The high-protein, low-sugar content makes Core Power shakes a fantastic option for a post-workout drink.

Muscle Milk

Don’t be fooled by the name – Muscle Milk isn’t actually milk! Unlike Core Power shakes, Muscle Milk is actually a water-based beverage. However, this doesn’t take away from the great benefits that Muscle Milk can offer a tired swimmer. A 14 oz. Muscle Milk Genuine protein shake will provide 25 grams of protein and zero grams of sugar. Additionally, Muscle Milk is a good source of calcium, fiber, and Vitamins A and D. This makes Muscle Milk one of the best post-workout recovery drinks on the market. While water-based protein shakes may be an acquired taste, it’s always worth a shot after a long practice.


Pedialyte drinks can be extremely beneficial for swimmers post-workout. While the two drinks above focused on protein intake, it’s also critical to recognize the importance of basic hydration for swimmers. Pedialyte is marketed as an electrolyte beverage, not a sports drink or protein shake. Pedialyte drinks contain three of the main electrolytes necessary for proper hydration: sodium, chloride, and potassium. The company markets themselves as having 2-3x the amount of electrolytes as the leading sports drink, along with one-half of the sugar content. The product is sold as both liquid drinks and powders that swimmers can mix with their own beverage. Pedialyte is a fantastic option for swimmers to utilize when it comes to rehydrating themselves and recovering after a long workout.

Tart Cherry Juice

Did you know that drinking tart cherry juice can help prevent DOMS (delayed onset muscle soreness – also known as that feeling you get the day after a difficult workout)? Tart cherries are extremely high in vitamins, minerals, and antioxidants. Swimmers need these key nutrients to recover and fuel themselves properly. In addition, anthocyanins are very prevalent in tart cherries. These are a group of antioxidants known to prevent inflammation. By drinking tart cherry juice, swimmers can consume these anthocyanins, which can help reduce the effects of DOMS. It can help a sore swimmer get through those dreaded days after a heavy lift or challenging swim session!

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