While being well hydrated is the essential element of any workout, if you want to supercharge your exercise regime, it might be worth having another bolster.

You’ve likely seen advertisements for commercial workout drinks, but a lot of the time, they’re crammed full of sugar and artificial ingredients and not the best choice. But don’t worry, there are plenty of healthier versions on the maker, plus, it’s super easy to make your own protein-rich smoothies and shakes to supercharge your workout.

Whether you’re a casual gym-goer, a pro-athlete or anything in between, here are six naturally powerful ingredients packed full of serious nutrition.

Chlorophyll

In case you use social media, chances are you’ve seen bright green chlorophyll water paraded by wellness fanatics and gym bods. That’s because chlorophyll is a popular pre-workout fuel due to its richness in vitamins and minerals and antioxidant and anti-inflammatory properties. Its USP is that it helps replenish red blood cells and oxygenate the body, which can mean more energy for your workout.

Chlorophyll gives green plants their deep green colour, and we all know how good dark, leafy greens are for our health. So, rather than chowing down on raw veggies at the gym, drinking chlorophyll water is more convenient and allows faster absorption. Chlorophyll often comes in drops, so adding some to your shake or smoothie pre-workout can give you that additional boost of nutrients.

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Spirulina 

Like chlorophyll, spirulina is a superfood revered for its impressive health benefits and brilliant colour. It’s a type of blue-green algae commonly known as cyanobacteria and gets its colour from being rich in chlorophyll. Because of this, it has many similar benefits to chlorophyll, such as antioxidant, anti-inflammatory, and anti-bacterial properties.

While chlorophyll and spirulina are both similar in the vitamins and minerals they bring to the table, spirulina is arguably more robust and nutritious. Its main draw is that it’s a fantastic source of plant-based essential amino acids – the building blocks of protein – making it an excellent addition to your post workout drink. Another key difference is that it’s slightly higher in vitamin B2, B6 and selenium, which promote mental acuity, metabolism, and iron processing.

Like chlorophyll, you can consume spirulina by mixing it into workout drinks. It often comes in a powdered form, but some people are put off by the spirulina taste, which is usually described as earthy and fishy.

If you’re not a fan of the spirulina taste but want to benefit from this algae powerhouse, you can opt for delicious and healthy, ready-made, sparkling spirulina drinks like the ones made by FUL®. They provide post-workout hydration, and unlike many commercial drinks, they use all-natural ingredients with a delicious flavour.

Flax seeds

Flax seeds have a mild, nutty flavour and can make a tasty and nutritious addition to your shake. These little seeds are loaded with nutrients, like alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Research suggests that omegas like ALA can help reduce inflammation by scavenging free radicals that are released in the body during exercise. Although research is limited, one 2020 study published in the Journal of the International Society of Sports Nutrition found that ALA could even help aid muscle strength recovery.

To use flaxseeds to boost exercise recovery, grind them up or use pre-ground flax and add them to your shake mix.

Cinnamon

Cinnamon is a popular spice for being naturally sweet and spicy with a slew of wonderful benefits to boot. Like flax seeds, cinnamon has anti-inflammatory properties that may help to relieve muscle soreness and aid exercise recovery. What makes cinnamon an excellent choice is not only its delicious flavour, but the polyphenol antioxidants found in cinnamon can help stabilise blood sugar levels. This is important for those who enjoy cardio, as it gets sugar to the muscles faster, so it can be used for fuel.

Powdered cinnamon can easily be sprinkled into shakes. If you have the choice, pick Ceylon (true) cinnamon over cassia.

Cacao

Next up is cacao because – who doesn’t love chocolate! What you might not know is, that cacao contains a stimulant called theobromine, the sister to caffeine. It’s much more gentle than coffee but can still promote mental sharpness and focus without the crash. What’s more, researchers have found cacao flavonoids increase blood flow and can make exercising easier due to faster uptake of oxygen, making it optimal for training. This is especially beneficial for midlife gym-goers, as the rate of oxygen consumption during exercise slows down as we age.

Choose cacao nibs and unrefined cacao powders over cocoa powders that are mainly used for making cakes and hot drinks. Pure cacao is higher in all the fantastic nutrients like polyphenols, flavonoids and theobromine.

Maca 

Maca is a root that Peruvian Indigenous populations have used for centuries for food and medicine. Similarly to cacao, maca can be used as a natural stimulant, gently supporting energy levels thanks to its B2 (riboflavin) and iron content. These essential nutrients can help combat tiredness and fatigue, and the protein content also aids muscle growth – making it the perfect exercise companion!

Maca root comes ground into a powder and can be easily added to drinks and smoothies.

Final Thoughts

Exercise is an important way to keep our bodies healthy and minds sharp. However, it’s essential to have proper nutrition and hydration to fuel your sessions to aid the growth and repair of muscle tissues. That’s why the right workout beverage can make a big difference to your performance and recovery. Making your own with some of these beautiful, natural ingredients is the best way to add some vital nutrients to your diet. Remember to leave at least thirty minutes before your workout to allow time for sufficient digestion.