5 Best After Workout Drinks For Muscle Gain

After a tough workout, you want to drink something that will hydrate your body and fuel you. It should also include nutrients that can help with muscle gain. One of the best ways to do this is by consuming an after-workout drink that is specifically designed to help you achieve your muscle gain goals.

The best post workout drink for muscle gain is one that includes a high-quality protein source like whey or casein. These proteins are easily digested and can help boost your recovery and repair muscles after exercise.

After-Workout Drinks

Why is an after workout drink important for muscle gain?

When you exercise, your muscles undergo small tears and damage that need to be repaired in order to grow and become stronger. Consuming the right nutrients after a workout can help speed up this process and promote muscle growth. An after workout drink is an easy and convenient way to provide your body with the nutrients it needs to recover.

In addition to providing important nutrients, after-workout drinks can also be convenient and easy to consume. Rather than trying to eat a full meal right after a workout, which can be difficult if you’re feeling nauseous or not hungry, a drink can be a more manageable option.

Top 5 After-Workout Drinks Options For Maximum Muscle

There are many options for after workout drinks. Here are 5 good options to include as part of your post workout routine are featured below:


Water is the body’s primary nutrient and is crucial to muscle growth. Without enough water, muscles can cramp and perform poorly during exercise.

Aside from helping to lubricate joints and transport nutrients into your cells, water also removes waste products and aids in digestion. Also, drinking plenty of water helps regulate your body’s temperature, especially during hot weather.

For optimal hydration, the American Council on Exercise recommends 17 to 20 ounces of water two to three hours before exercise and 8 ounces every 10 to 20 minutes during and after. Moreover, drink another 16 to 24 ounces after your workout to regain the water you sweated out during the activity.


Milk is a great after workout drink because it contains the right balance of protein, carbs, and fluids to help support muscle growth and replenish depleted glycogen stores. It’s also rich in nutrients that can aid recovery, including calcium, vitamin D, and potassium.

Milk has a high water content of 90%, making it an ideal post-workout drink for rehydration and replenishment. Research shows it has a better rehydration profile than traditional sports drinks and water, which helps reduce exercise-induced muscle damage.

In addition, it contains high-quality protein (whey and casein), which has been shown to accelerate the repair of damaged muscles. It is also a good source of vitamins and minerals, such as calcium, sodium, and sugar.

Fruit Juices

Fruit juices are a great option for an after workout drink for muscle gain. They are a good fiber source and are also high in vitamins and minerals.

Watermelon is another great choice for an after workout drink, as it can help to hydrate the body. It also contains potassium, which can be helpful in reducing swelling and inflammation.

Apples and spinach are also a good addition to this juice as they contain plenty of protein, which helps in muscle growth and recovery.

After working out, the body loses a lot of water and electrolytes through sweat. This makes it essential to replenish this loss with a good fluid source. This is where 100% fruit juice comes in handy. Coconut water is also a good option for this purpose, as it has a natural source of electrolytes and can help restore balance to your body’s water and electrolyte levels.


Teas can be a great option for an after workout drink as they rehydrate the body and contain antioxidants that aid muscle recovery. Moreover, they are also a good source of caffeine, which can help boost energy levels and improve concentration while working out.

Green tea is especially beneficial for post-workout recovery due to its antioxidants, which reduce inflammation and minimize muscle soreness and pain experienced after intense exercise. It also promotes fat oxidation, helping to burn off stored body fat.

Rooibos tea is another great option for a post-workout beverage, as it contains various nutrients that help in muscle recovery. It is also rich in antioxidants, which can help to improve blood circulation and fight inflammation.


When you’re looking for an after workout drink that will help you gain muscle, a smoothie is a good choice. They contain protein and are rich in essential nutrients to help your muscles recover after exercise.


They can also be a great way to increase your fruit and vegetable intake. Studies show that eating various fruits and vegetables can reduce your risk for chronic diseases and help you maintain a healthy body weight.

When making a smoothie, choose low-sugar fruit and veggies. These include berries, peaches, apricots, plums, and citrus fruits. Adding a handful of leafy greens like spinach and kale is another great option. They’re also lower in sugar than many fruit options and can add more fiber to your diet.

Top 3 after workout drink recipes for muscle gain

Here are a few recipes to try at home:

  1. Chocolate Banana Protein Shake
  • 1 scoop chocolate protein powder
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon honey
  • Ice cubes

Blend all ingredients together and enjoy!

  1. Blueberry and Greek Yogurt Smoothie
  • 1 cup blueberries
  • 1 cup Greek yogurt
  • 1/2 cup almond milk
  • 1 tablespoon honey
  • Ice cubes

Mix all ingredients together and enjoy!

  1. Pineapple and Coconut Water Electrolyte Drink
  • 1 cup coconut water
  • 1 cup pineapple chunks
  • 1 tablespoon honey
  • Ice cubes

Blend all ingredients together and enjoy!

Tips for creating your own after workout drink

If you want to create your own after workout drink, here are a few tips to keep in mind:

  • Use a protein powder that is specifically designed for post-workout recovery.
  • Add in a variety of fruits and vegetables to provide a range of nutrients.
  • Use natural sweeteners like honey or maple syrup instead of refined sugars.
  • Experiment with different flavors and ingredients to find a combination that you enjoy.

When is the best time to drink an after workout drink for muscle gain?

The best time to drink an after workout drink for muscle gain is within 30 minutes to an hour after your workout. This is when your muscles are most receptive to nutrients and can absorb them quickly.

How much protein should I aim for in my post-workout drink?

The amount of protein you should aim for in your post-workout drink depends on your body weight and the intensity of your workout. As a general rule, aim for at least 20 grams of protein and 30-60 grams of carbohydrates.

Is it better to have a liquid or solid after workout meal for muscle gain?

It doesn’t matter whether you have a liquid or solid after workout meal for muscle gain, as long as it contains the right nutrients. However, liquids tend to be absorbed more quickly and can be easier to consume after a workout when you may not feel like eating a solid meal.

Can I have a pre-made protein shake as my after workout drink?

Yes, you can have a pre-made protein shake as your after workout drink as long as it contains the right nutrients and is low in added sugars. Look for a protein shake with at least 20 grams of protein and minimal added sugars.