Do Post Workout Drinks Make You Gain Weight?

There’s a lot of debate on whether post workout drinks actually help you gain weight. We dive into the science to see if there’s any merit to this claim.


It’s a common misconception that consuming a post-workout drink soon after exercise can make you gain weight. However, this couldn’t be further from the truth. After intense exercise, your body is in need of hydration and essential nutrients for optimal performance and recovery. Consuming a post-workout drink can significantly help you reach these goals to promote recovery and possibly enhance future workouts.

When thinking about whether drinking a post-workout drink will cause you to gain weight, it’s important to assess what’s in the drink. The amount of carbohydrates, proteins, essential vitamins and minerals, as well as calories depends on the type of drink being consumed. For example, sports drinks usually contain sugar that gives your body energy right away while milk or yogurt provide a longer lasting source of carbohydrates but also has some fat content due to dairy products. Depending on which type you choose they may have more calories than plain water so if people are trying to restrict their calorie intake then be sure to not overdo it with post-exercise beverages. It’s also important to remember that these post-workouts drinks are designed for an athletic purpose and should not be used as meal replacement options!

What are Post Workout Drinks?

Post workout drinks are an often used tool by athletes and fitness enthusiasts to replenish their energy after a workout. These drinks are usually made up of carbohydrates and proteins, which are thought to help muscle recovery and improve performance. But do post workout drinks actually help you to gain weight? Let’s investigate.

Types of Post Workout Drinks

Post-workout drinks, sometimes known as recovery drinks, are special beverages that replenish your energy levels and promote optimal flow of nutrients to your muscles. Choosing the right type of post-workout drink is important as they can help you gain or lose weight depending on their content. Some of the most common types of post-workout drinks include:

Sports Drinks: Sports drinks are designed for athletes who need to function at a high level for longer periods. They typically contain carbohydrates like glucose and sucrose, electrolytes like sodium, potassium and magnesium, and citric acids in varying amounts to quench thirst and promote optimum hydration.

Protein Powders: Protein powders, also known as whey protein or meal replacement shakes can provide quick nutrients with quality proteins that help you build lean muscle tissue. It is recommended for those looking for reduced fat mass as well as athletes who involved in endurance sports such as marathon running or cycling.

Fruit Juice/Smoothies: These drinks are great after high-intensity workouts because they’re a good combination of complex carbohydrates (sugars over fructose found in fruits) combined with protein to provide explosive energy fuels during the post-activity period. The ratio of carbs to proteins should always be one to one in order to get maximum benefit from the drink.

Energy Drinks: Energy drinks are full of sugar and caffeine which aid in giving your body an instant boost when it’s depleted due to sweat loss after any workout session. It’s best not used on a regular basis as consumption may lead to fat gain once you’ve stopped exercising regularly since calories taken without exercise will eventually end up being stored as fat reserves when not burned off through physical activity .

Do Post Workout Drinks Make You Gain Weight?

Do post-workout drinks or supplements make you gain weight? This question has been asked by many gym-goers and bodybuilders alike. While the idea of replenishing one’s body with a drink after a strenuous workout may sound like it could be beneficial, the truth is that it really depends on the individual and the type of supplement used. In this article, we will be discussing the potential pros and cons of post-workout drinks and how they may affect your weight loss goals.


One of the key factors in evaluating whether a post-workout drink will make you gain weight is to consider its caloric content. If you take in more calories than your body needs, it can lead to weight gain. Many post-workout drinks are high in carbohydrates and moderate to high in calories. Of course, the total caloric count will vary significantly depending on the brand and type of post-workout drink that you consume. However, some popular brands can contain anywhere from 80-200 calories per bottle or can. Therefore, be aware of how much is being consumed and if it falls within your daily caloric needs so as not to contribute to unwanted weight gain.

Moreover, take into consideration that energy consumed as part of a meal may be used differently than energy taken in by a beverage. Nourishing meals provide more than just calories but also vitamins, minerals, antioxidants and macronutrients like fat and protein that are essential for recovery and performance post exercise. Thus, if possible it is preferable to opt for whole foods for your post workout refueling needs when possible such as Greek yogurt with berries or oatmeal with fruit or nut butter instead of solely relying on post workout drinks alone.


Sugar is a main source of calories in many post-workout drinks, and it can contribute to weight gain if consumed in excessive amounts. While the type of sugar found in energy drinks and sports drinks is generally high fructose corn syrup, other sources of sugar such as honey, dates, and agave nectar can also be found. Regardless of the source, consuming too many calories from sugar can lead to weight gain.

It is important to consider your overall diet when deciding whether or not to drink post-workout beverages. Most nutritionists agree that a balanced diet should be made up of 45-65% carbohydrates, 10-35% protein, and 20-35% fat. If your post-workout drink contributes too much sugar or other carbohydrates to your daily caloric intake, then it could lead to weight gain over time. Therefore it is recommended that you limit your intake of sugary post-workout drinks and focus on consuming foods that provide slow burning energy such as fruits, vegetables grains, nuts and dairy products instead.


Protein drinks are often consumed by athletes or bodybuilders as part of their post-workout nutrition. In this context, protein drinks can help with muscle growth and recovery. However, consuming too much protein can lead to weight gain because the body is unable to process the excess calories, leading them to be stored as fat. The recommended amount of dietary protein for an average person is approximately 0.8 grams for each kilogram of body mass per day. If you are not a highly active person, you should look for post-workout drinks that contain a smaller amount of protein (approximately 15-20 grams).

In addition to avoiding excessive amounts of dietary protein, it’s also important to pay attention to the content of other calories such as carbohydrates, fats and sugars in post-workout drinks. Some post-workout drinks contain high amounts of added sugars or other ingredients that may cause an increase in caloric intake without providing any added nutritional benefit. If choosing a post-workout drink, make sure that it is low in these additional ingredients so that you don’t inadvertently increase your total calorie intake and put on extra weight.


Carbohydrates are an important part of post-workout nutrition as they can be quickly absorbed and used by your body as energy. When carbohydrates are consumed after exercise, they replenish glycogen stores and help fuel the recovery process. They also provide a reliable source of energy that can be used over the course of the recovery period to support muscle repair and growth.

When selecting post-workout carbs, choose complex, high-fiber sources with a low glycemic index (GI). Low GI carbs are digested more slowly, providing sustained energy levels without causing large rises or falls in blood sugar that may lead to weight gain. Examples of suitable post-workout carbs include whole grain breads and cereals, oats, quinoa, pasta dishes with low GI sauces such as pesto or tomato sauce, sweet potatoes and fruits like oranges, apples and pears.

Make sure to pair these complex carbs with proteins to optimize muscle repair and growth. Good sources of protein in combination with your workout snacks include Greek yogurt, nuts, nut butters like peanut butter or almond butter, milk shakes made from protein powder and milk or milk alternatives like almond milk or soy milk. Protein smoothies made from protein powder blended with fruits are also great for refueling after exercise!

Benefits of Post Workout Drinks

Post workout drinks can be beneficial for your overall health, fitness and performance. Properly hydrated and replenished muscles can recover faster and quicker, providing you with the energy and strength to go through your next workout. Furthermore, post workout drinks can help to refuel your body and replenish the energy you lost during your workout session. Let’s dive into the details of what post workout drinks can do for you.


Hydration is a key factor in recovery after physical activity, as water helps regulate body temperature, aids digestion and eliminates toxins. After exercising, it’s important to replenish fluids lost during exertion. According to the American College of Sports Medicine guidelines for exercise, drinking 500 ml of water or a sports drink within two hours following intense physical activity can aid in recovery.

In addition to selecting a post-workout beverage that provides hydration and electrolytes, it’s also beneficial to select an option that provides readily available carbohydrates and necessary proteins. High intensity exercises can deplete muscle glycogen stores and impact stored amino acids — two important components of muscle recovery. Replenishing these missing elements with a post-workout beverage can improve the body’s ability to recover from exercise and produce energy more quickly while decreasing muscle damage. Despite the importance of proper post-workout hydration, consuming too much liquid can be dangerous as well; therefore, it’s important to stick to recommended amounts when possible.

Muscle Repair

The primary benefit of post-workout drinks is that they can aid in muscle repair. Immediately after a workout, the body needs to replenish glycogen stores and rehydrate in order to rebuild and repair muscles. Post-workout drinks can provide the body with healthy carbohydrates, proteins, and fluids that will aid in muscle recovery.

Some post-workout drinks contain electrolytes like sodium and potassium, which aid in muscle hydration by helping the body retain fluids. They may also contain antioxidant vitamins such as vitamin C or E, which will help protect muscles from damage caused by free radicals released during exercise. Post-workout drinks can also contain natural ingredients designed to boost energy or reduce inflammation and soreness following a workout.

Finally, drinking post-workout liquid meals immediately after exercising can help you meet your daily nutrition goals as well as offering muscle recovery benefits. When consumed within 30 minutes post-exercise, these foods can trigger an immune system response that begins rebuilding broken down muscles while providing essential hydration and nutrients to promote overall health.


Post-workout drinks can be an effective way to help refuel your body and get the energy you need for the remainder of your day. Consuming these drinks after exercise can help you feel less fatigued and aid in muscle recovery.

When it comes to post-workout drinks, high-quality carbohydrates are essential to replenish your body’s glycogen stores (the primary fuel used during exercise). Common carbohydrate sources often include fruit juices, Gatorade and Vitamin water. However, if you are trying to gain muscle and keep up with the intense demands of regular exercise then adding protein and fats to your post-workout drink is a winning combination. Combining these macronutrients not only helps repair muscles but also provides sustained energy throughout the day. Examples of common proteins found in post-workout drinks include whey, casein, soy or egg whites while healthy fats like almond butter or flaxseeds will add density and prolonged satiation.

The exact combination of carbs, protein and fat will depend on what type of activity you’re doing as well as goals for recovery time or weight loss/gain objectives. Ultimately, having a nutrient-dense post-workout drink will help raise energy levels quickly without drastic spikes in blood sugar levels that could lead to weight gain over time.


After compiling and analyzing the available research, it appears that post-workout drinks can be beneficial for those looking to gain weight. Calories from carbs and proteins in a post-workout drink can help replenish glycogen stores, which can prevent muscle catabolism and promote muscle gains. Additionally, the protein content of these drinks helps support muscle growth and repair. However, it’s important to keep in mind that if you’re trying to gain weight, you should make sure to get enough calories from other sources as well.

Overall, while post-workout drinks are not a necessary part of any fitness regimen and should be used strategically depending on your goals, they can be beneficial for those looking to increase muscle mass or improve strength. All in all, if you’re attempting to gain weight healthily, post-workout drinks are worth considering as part of your overall nutrition plan.

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