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Exercise & Recovery

The best pre-workout drinks: which one’s right for you?

14/05/20243 min read

African american young sportsman drinking water, having break during exercising open air, copy space,

From energy drinks to protein smoothies, discover what makes a good pre-workout drink, what the options are and which is the right choice for you.

Summary

1What makes a good pre-exercise drink?

Before you start your workout, you should consume a good balance of carbohydrates, protein and fluids to give you all the fuel and hydration you...

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2What pre-workout drink options are there?

As well as the nutrient contents, the taste and texture of your pre-workout drink are also important to consider. After all, these drinks come in...

Jump to details below

3Electrolyte drinks

Electrolytes are minerals like salt (sodium), potassium, calcium, magnesium, chloride and bicarbonate that circulate in your blood. They can help...

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What makes a good pre-exercise drink?
What pre-workout drink options are there?
The final say
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Exercise & Recovery

Before exercising, it’s important to give your body the nutrients it needs to provide energy.¹

However, while many people focus on eating the right foods, the right drinks can also help you smash your workout. So which drinks can help you get the most out of your workouts?

In this article we answer this and much more, discussing what makes a good pre-exercise drink, the options available to choose from, and which type may be the best choice for you.

What makes a good pre-exercise drink?

Before you start your workout, you should consume a good balance of carbohydrates, protein and fluids to give you all the fuel and hydration you need to perform at your best.^2,3

While most of these nutrients should typically come from healthy, whole foods, you can also reach for pre-workout drinks to get an energy boost. ^4,5 These usually contain nutrients like carbohydrates, caffeine, amino acids (molecules that the body uses to make protein), creatine (a substance that supplies energy to your muscles) and vitamins, which can also help give you an extra boost.^4,6

These drinks come in various forms, including protein shakes, protein smoothies, electrolyte drinks and energy drinks.

Whatever your sport or exercise regime may be, carbohydrates are crucial for providing energy and improving your overall performance. Protein is also necessary for recovery, so if you’re giving your muscles a good workout, a drink that contains both of these nutrients is a great starting point.^2,7

We also know, from some emerging studies, that moderate doses of caffeine can have a positive impact on physical performance. So if you’re feeling tired and in need of an energy kick, having a caffeinated drink pre-exercise could help you make the most of your workout.^8,9

When you choose a pre-workout drink, take a look at the label on the bottle or mix packet to see the nutrient values per portion. Comparing product labels in this way is a great way to choose the best drink for you, as you can better gauge nutritional factors like calories, protein and caffeine content.

What pre-workout drink options are there?

As well as the nutrient contents, the taste and texture of your pre-workout drink are also important to consider. After all, these drinks come in all sorts of forms and flavours – from bottled fruity electrolyte drinks to self-mix dessert-like protein shakes.

It’s important to remember that pre-workout drinks aren’t a one-size-fits-all. So weigh up the pros and cons of each to land on a product that works for your workout needs, as well as your tastebuds.

Listed below are a few of the most popular and easily available pre-workout drinks to choose between:

Electrolyte drinks

Electrolytes are minerals like salt (sodium), potassium, calcium, magnesium, chloride and bicarbonate that circulate in your blood.¹⁰They can help to regulate many functions within the body, including nerve and muscle function.¹¹

As you exercise and sweat, your body loses electrolytes and water. Drinking an electrolyte drink before, during and/or after a workout can help replace these important nutrients and keep you hydrated.^12,13

By helping your muscles function as they should, limited research has shown that electrolyte drinks may also help to improve your performance and protect against exercise-induced cramps.¹⁴

Electrolyte drinks are thought to also contain carbohydrates, so sipping on these can be a great way to fuel your body before a workout. They can also be good to sip on during long or vigorous training sessions when you need an energy boost.¹⁵ However, a potential drawback is that they're often high in sugar.^16,17

While there are lots of bottled electrolyte drinks available, you can also find them in tablet, sachet and even chewable form. So they’re easily adaptable to your dietary and workout needs.

Protein shakes

Protein plays a crucial role in the growth and repair of muscles. ¹⁸ For this reason, many people like to have a protein shake after their workout.

However, research in a small population of 21 resistance-trained men shows that the effectiveness of protein on muscle repair is actually more or less the same whether it’s consumed before or after a workout. However, more research in larger sample sizes is needed.¹⁹

So, if you’re looking to give your muscles a little TLC, why not try having a shake before your workout? Plus, if you have it alongside a portion of carbs, this could help provide you with even more energy, too.^20,21

Protein shakes can be bought pre-mixed or as powders to mix with water or milk. They come in a range of flavours and are a delicious way to get some extra nutrients.

But remember, protein shakes are a supplement, so they should be seen as an addition to a balanced diet, not a replacement. Take a look at our guide on how to use protein powders for some of our top tips.

You should also know that some protein products come with extra calories in the form of added oils and sugars. This can impact your results if you're looking to lose weight, so make sure you read the label so you know what exactly you’re drinking.^18,22

Protein smoothies

Just like a protein shake, a protein smoothie can give you a great extra helping of protein either before or after your workout.

For a homemade protein smoothie, simply add your favourite protein powder to a blender, with either milk or water, plus some fresh fruit and veggies. Add in a cup of oats for some carbs if you're hungry or for an energy boost.

The benefit of a smoothie over a shake is that you’ll get a nutritional punch from fruits, veggies, dairy and grains, which can further increase your energy levels.

However, like all good things, smoothies do have a downside. When fruit is blended, natural sugars are released and turn into free sugars, which have the same impact on your health as added sugars. Therefore, they can lead to weight gain if consumed in excess.²³

But it’s not all bad news. If you love your protein smoothies and don’t want to stop, using a low- sugar protein powder can help keep the sugar content down.

Energy drinks

When we think of energy drinks, we usually think of fizzy caffeinated drinks in cans. But there are also energy powders specifically made to be mixed with water and consumed before exercise, called ‘pre-workout’ drinks.

Many pre-workout powders and energy drinks contain high levels of caffeine, which works to stimulate your brain and increase your energy levels and alertness.^24,25

In addition to caffeine, many pre-workout supplements contain ingredients such as creatine, amino acids, taurine and glucuronolactone, which have been shown to delay fatigue and improve performance during resistance training sessions.^26,27

However, healthy adults should limit their caffeine intake to 400 milligrams (mg) per day – equivalent to around four instant coffees.²⁸

As such, it’s important to take this – as well as the sugar content of energy drinks – into consideration when choosing your pre-workout beverage. On average, a 250ml energy drink contains 80mg of caffeine, but this can vary widely so always read the label of any energy drink and powder you decide to take.²⁹ You can also keep an eye out for any natural energy drinks.

The final say

Whether you’re grabbing an energy drink on-the-go, or have time to make a protein smoothie, there are plenty of pre-workout drink options available to help deliver the nutrients you need before you kickstart your sessions.

We hope our information and advice help you navigate the world of pre-workout beverages.

The takeaway message here is that there are various pros and cons associated with each of the drinks discussed in this article. So it’s important to take the time to consider which is the best option for your specific needs and lifestyle, or consult a nutritionist or healthcare professional if you need help making a decision.

Disclaimer

While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.

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