What to drink after a workout depends on how long you trained, how hot it was, and how soon you will eat. For most people at our Samford gym the answer is simple: water first, then a drink or meal with some protein in it within a couple of hours. Here is how we think about it.
Start with water
Most training sessions under an hour only need water. Drink to thirst, and keep a bottle handy for the drive home. A practical check is the colour of your urine over the rest of the day: pale straw means you are on track.
If you want a number, weigh yourself before and after a long or hot session. Each kilogram lost is roughly a litre of fluid, and you will want to replace a bit more than that across the next few hours.
What to drink after a workout that was long or hot
Queensland summers change the equation. If you trained for more than an hour, sweated through your shirt, or see salt marks on your hat, add some sodium. That can be an electrolyte drink, or simply water with a salty meal. Our electrolyte drinks guide explains when they are worth it and when plain water is enough.
Drinks with protein
After strength training, getting protein in is more useful than the exact timing. If you are eating a proper meal within two hours, water is enough. If you are not, a drink with protein bridges the gap.
| Drink | Rough protein | Good for |
|---|---|---|
| Glass of milk (300 ml) | 10 g | Cheap, easy, also fluid |
| Flavoured milk (600 ml) | 18 to 20 g | Straight from the servo after a long ride |
| Whey protein shake | 20 to 25 g | Strength days when the meal is hours away |
| Smoothie with yoghurt and fruit | 12 to 20 g | A breakfast replacement after early training |
| Soy or pea protein drink | 15 to 20 g | Dairy free option |
What about collagen drinks?
Collagen is a protein ingredient, and some people like stirring a scoop into water or a smoothie. It is not a complete protein on its own, so it should not replace milk, whey, eggs or meat as your main protein after strength training. Think of it as an extra, not the base. If you want the detail on where it comes from and what is in a serve, here is a plain guide to marine collagen powder.
What to skip
- Energy drinks. Lots of caffeine and sugar, little else, and they can wreck your sleep if you trained in the afternoon.
- Alcohol straight after. A beer with mates is part of life, but have water and a proper feed first.
- Huge volumes at once. Sip steadily rather than downing two litres in ten minutes.
A simple rule for the week
Water after every session. Add sodium when it is long or hot. Add protein when the next meal is more than two hours away. That covers 95 percent of situations. For the meal before training, see our pre workout snack guide.
Common questions
Is chocolate milk good after a workout?
It is a practical choice. It gives you fluid, carbohydrate and protein in one bottle, and most people like the taste.
Do I need a protein shake after every session?
No. If you eat a meal with protein within a couple of hours, a shake is optional. It is a convenience, not a requirement.
Is coconut water better than water?
Not really. It has some potassium but little sodium, which is the mineral you lose most in sweat. Plain water with a salty snack does the same job for less.
How much water should I drink after training?
Drink to thirst, and if you lost weight during the session, aim to replace a little more than that weight in fluid over the next few hours.
When to get it checked
If you regularly feel dizzy, cramp badly or feel wiped out for days after training, talk to an exercise physiologist. We can look at your training load and work out what needs adjusting.