After a long workout, it is important to allow your body the opportunity to rehydrate. Whether this is after an intense run or cardio training, if the body loses up to 2% of hydration then this can lead to a loss in performance. Juice camps, such Prestige Boot Camps’ Portugal retreat, combat this by introducing a diet of juice drinks to be followed after an intense workout. These are some similar juices which can be equally as effective.

Cherry Juice

Filled to the brim with antioxidants, any cherry juice brand (that is not from concentrate) can be the perfect warm down drink to soothe aching muscles. In fact, a study in the British Journal of Sports Medicine noted that drank 24 ounces of cherry juice retained their strength after exercise. This is the perfect drink for after any intense arm or leg workouts! A simple recipe for making your own cherry juice consists of:

• 1 lb of cherries
• 2 lbs of sugar/ sugar substitute
• Water

Begin by adding your cherries to a blender before adding your sugar substitute and blending. Then add your water before blending. The result should look like a syrup. Make sure to strain it into your glass before drinking!

Chocolate Milk

This is a perfect drink for any sports enthusiast who aims to build their strength and endurance through an intense workout. Sports nutritionist Heidi Skolnik even claimed that ‘chocolate milk is a great option for recovery. You’ll get plenty of fluid together with carbohydrates and protein.’ Alongside this, chocolate milk supplies a boost of calcium to fight against brittle bones. You can use regular chocolate milk products or follow this recipe to make your own in 10 minutes. If you feel daring, try this alternative recipe and add some sweet potato to your concoction for a healthy twist.

Green Tea

Looking for that extra boost of caffeine without any of the calories? Try a classic green tea or a batch of green ginger tea in order to fight against muscle inflammation, soreness and tiredness. It is also a fantastic fat metabolizer, meaning that it will aid you in your fat burning quest during and after your regime is completed. It is even known to combat against a number of chronic conditions, including cancer, Alzheimer’s and heart disease.

Healthy Post-Protein Shakes

It is always possible to indulge in your sweet tooth while remaining fit from your workout. Although too much chocolate can increase your intake of fat, using it as a protein powder can provide your body with an appropriate amount of energy, protein and carbohydrates to rejuvenate your form. The majority of health information about these milkshakes can be found on Muscle and Fitness, and most of them require chocolate protein powder, low-fat milk or cream cheese and ice. The recipe for a chocolate peanut butter energy shake is as follows:

• 1 scoop of chocolate protein powder
• 1 cup of unsweetened almond milk or water
• ½ cup of organic cheese
• 2 tbsp of peanut butter
• 1 cup of ice

Add all these ingredients into a blender. Then blend on high for 30 seconds until smooth. Once it is at a creamy consistency, feel free to drink and enjoy!