Chlorophyll water after training has become a habit for a few of our Samford members, and I get asked whether it is worth it, so here is how I think about it as an exercise physiologist.
Hydration first, chlorophyll water after training second
After a session the job is to replace the fluid you lost. A simple check is to weigh yourself before and after a hard session. Every kilogram lost is roughly a litre of fluid, and drinking around one and a half times that over the next few hours covers you. On long, hot sessions, add some sodium through food or an electrolyte drink.
Anything that makes you more likely to drink that water is useful. For some people that is a squeeze of lemon. For others it is a teaspoon of liquid chlorophyll.
How to make it
- One teaspoon (5 mL) of liquid chlorophyll in a large glass or drink bottle.
- Top up with cold water and shake.
- Sip it on the drive home, then keep drinking plain water through the afternoon.
Propel Health Australia’s guide to chlorophyll water covers how much to take, when, and how to make it taste better.
What to expect
Be realistic. Chlorophyll water is not a recovery drink and it will not replace food after training. Get protein and carbohydrate in within a few hours of a hard session. Expect green stools, which are normal with chlorophyll. If you get an upset stomach, use less.
If you want to try it, you can buy liquid chlorophyll from Propel Health Australia. It is unflavoured and uncoppered, so it mixes into water or a smoothie without a mint taste.
How much water do you actually need?
There is no single number. A small person doing a gentle 30 minute walk needs far less than a big person doing a 90 minute session in a Queensland summer. Use three checks instead of a rule. First, thirst: drink when you are thirsty and a bit more after training. Second, urine colour: pale straw is the target, dark means drink more. Third, the scales: a quick before and after weigh on your hardest sessions shows your personal sweat rate, and most people are surprised by how much they lose. Once you know your number, you can plan a bottle size for every session.
Our post-session checklist
- Fluid: replace what you lost, more on hot days.
- Protein: 20 to 40 g within a few hours.
- Carbohydrate: more after long or hard sessions.
- Sleep: the most underrated recovery tool there is.
Read uncoppered chlorophyll explained, what to eat before training, or browse all our nutrition guides.
Written by Grant Jenkins, Accredited Exercise Physiologist at PropelFit, Samford. General information only, not individual advice. Check with your GP before starting a new supplement, especially if you are pregnant, take medication or have a medical condition.