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Should You Be Drinking Kombucha Post Workout?
Now here in 2023, you might already have heard that abs are made in the kitchen, not the gym. Your nutrition is the single most effective tool you have in your arsenal to get you to your fitness goals quicker. That said, whether you’re working out in the gym or at home, and it comes to the question of your choice of workout drink, what’s the best choice? Should you be drinking an energy drink? Plain water? Well, drinking kombucha post workout could be a beneficial addition to your routines due to kombucha having the the four main potencies necessary for numerous biological activities:
- A detoxifying property
- Protection against free radical damage
- Energising capabilities
- Helping promote a healthy immune system
While most common sports recovery drinks contain significant amounts of sugar to replenish the carbohydrates used prior or during exercise for performance and endurance, kombucha offers more benefits post-exercise (fun nerdy fact from me as an ex-personal trainer: This is when you actually get the benefits of exercise – hypertrophy is when muscles get bigger, for example – but first muscle recovery must take place and this is done when you sleep, not when you’re working out!)
Article Introduction
Kombucha is a fermented tea that has been consumed for centuries and has become increasingly popular in recent years due to its numerous health benefits. Drinking kombucha post workout and after strenuous exercise can potentially help remove lactic acid and other toxins from the body through the action of the organic acids and enzymes present in kombucha.
The acetic acid in kombucha, for example, can enhance the activity of certain liver enzymes that can improve the body’s ability to eliminate toxins from a workout. Kombucha also contains enzymes such as cellulase, which can break down cellulose and other complex compounds that can interfere with the body’s ability to remove toxins.
Finally, probiotics in kombucha can help to promote gut health, which can have a positive impact on the body’s overall ability to remove toxins. In this article, we will explore more of the benefits in detail of drinking kombucha after a workout, and how it can improve your overall health and fitness.
Kombucha for post workout recovery
Drinking kombucha post workout can help you reduce your post-workout recovery period. It’s down to it containing beneficial compounds that can help get you training more quickly. One of these key compounds found in kombucha is glucuronic acid, which helps to remove toxins from the body, as we’ll read about shortly. Glucuronic acid can be particularly helpful after a workout, as you will likely have a build-up of lactic acid in your muscles (one of the reasons they’re sore, if you’ve been exercising intensely!). Drinking kombucha can help to remove this lactic acid and other toxins, allowing your body to recover more quickly.
Glucuronic acid is a key compound in kombucha, and it’s known for its ability to bind itself with the toxins in the liver, forming glucuronides. These glucuronides are then removed from your body when you pee – effectively removing the toxins from the body such as environmental pollutants, pesticides and common drugs such as:
- Morphene
- Codeine
- Acetaminophen (“Tylenol”)
In addition to glucuronic acid, kombucha also contains a range of B vitamins such as B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxine) and B9 (Folic acid) – all of which are important for energy production and recovery. These B vitamins can help to reduce fatigue and increase stamina, allowing you to get the most out of your workouts. Drinking kombucha post workout can help your body with these B vitamins, although to be honest? Yeah, a varied diet or supplements will help you more than a bottle of kombucha as we’re talking trace amounts in the booch Vs sizeable amounts in the diet or supplements. Drinking kombucha post workout is healthier than a sports drink for sure, but it’s not a magic bullet for a poor diet to start with.
Drinking Kombucha After Exercise
Kombucha, a fermented tea-based beverage, has gained popularity in recent years due to its potential health benefits. While research is still ongoing, there is some evidence to suggest that drinking kombucha after exercise may aid in post-workout recovery. Be careful which Thailand kombucha you buy though, as alcohol levels in home-brewed versions will destroy any health benefits to you drinking kombucha post workout (when you compare a store-brought kombucha like ours with a homemade one, the comparison is lost immediately at the ABV levels of homemade kombucha, where they can be much higher than the 0.5% ABV level which means kids can drink ours)
Can kombucha help with DOMS?
Exercise-induced muscle damage and inflammation can result in delayed onset muscle soreness (DOMS), a condition characterised by muscle pain and stiffness.
If you’ve ever done a particularly heavy resistance training session where you’re squatting using barbells, and then have to walk like a cowboy for a few days after? Yeah, you know what I’m talking about with the dreaded DOMS!
DOMS, or delayed onset muscle soreness, is a common condition that occurs following intense exercise. It is thought to be caused by small amounts of damage to muscle fibers, which triggers an inflammatory response as the body repairs the damaged tissue (this is why you need to take recovery time between your workouts! You grow when you’re resting, not when you’re actually working out!).
The anti-inflammatory properties of kombucha, which come from compounds such as polyphenols and acetic acid, may help to reduce this inflammatory response and alleviate symptoms of DOMS. We could therefore assume that drinking kombucha post workout could lead to faster recovery times and improved performance in your subsequent workouts. After all, that’s one of the main benefits of taking steroids: A reduced recovery time so you can go and train intensely again, sooner.
Several studies have suggested that consuming kombucha after exercise can be beneficial in this regard, although more research is needed to fully understand the mechanisms at play. Anecdotally though – I definitely feel better when I’m power lifting or resistance training, and when I’m drinking kombucha post workout rather than a shitty processed recovery drink, I just feel more healthy. I can’t explain it more than that, but I suspect you know that feeling too if you train intensely.
Probiotics In Kombucha
One of the massive selling points of kombucha, and its most famous advantage, is that it contains probiotics (beneficial bacteria) which can contribute to gut health. Research has shown that exercise can disrupt the gut microbiome, which in turn can affect immune function and overall health. Drinking kombucha post workout – after a heavy weights session or gruelling Crossfit session – will help restore balance to the gut microbiome and support immune function way more than a bottle of Gatorade.
Additionally, kombucha is often made with organic ingredients and is free from artificial additives, making it a healthier alternative to many post-workout drinks on the market. Like I say – I much prefer a bottle of KombuchaWOW to a bottle of Gatorade when I’m drinking kombucha post workout as I hate the sugar rush and crash when I drink Powerade etc. Not to say they’re bad – they have their place. Just not for me, and I don’t get the additional empty calories of a pure energy drink, when I’m drinking kombucha post workout. Know what I mean?
Electrolytes
Actually – kombucha contains electrolytes (minerals such as sodium, potassium, magnesium, and calcium). Electrolytes are essential for maintaining proper fluid balance in the body, and are lost through sweat during either fat burning (cardio) or resistance training (exercise using weights such as kettlebells, dumbbells, barbells etc)
Here’s the thing though: The electrolyte content of kombucha is generally lower than that of sports drinks specifically formulated for post-workout recovery, so on its own, a bottle of kombucha won’t be enough to fully replenish those electrolytes lost during an intense workout. Therefore, on its own – some might suggest kombucha might not be the most effective choice for rehydration and post-workout recovery, especially for athletes or those engaging in prolonged or high-intensity exercise.
What it DOES have though, which makes drinking kombucha post workout still a good choice (well, along with the plain water-content to quench your thirst!):
Kombucha contains a range of organic acids, including acetic, lactic, and gluconic acid, which can be beneficial for exercise recovery. These organic acids are formed during the fermentation process, and research suggests that drinking kombucha post workout could help to reduce inflammation in the body, which can be beneficial for recovery after exercise.
Kombucha also contains a variety of probiotics, which are beneficial bacteria that can help to improve gut health and aid in digestion. Studies have shown that probiotics can help to improve the absorption of nutrients, which can be important for recovery after exercise. Additionally, some research has suggested that probiotics may play a role in reducing muscle damage and inflammation after exercise.
The fermentation process of kombucha also produces a range of bioactive compounds, including antioxidants and polyphenols. These compounds can help to neutralise free radicals in the body, which can be produced during exercise and contribute to inflammation and tissue damage. The presence of antioxidants and polyphenols in kombucha suggests that it may have potential as a recovery aid after exercise (hey, anything to reduce the dreaded DOMS, right?!)
For example, a study on mice found that kombucha consumption was associated with an increase in short-chain fatty acid production, which can help to improve insulin sensitivity and support energy metabolism. Short-chain fatty acids have also been shown to have anti-inflammatory properties, which could be beneficial for recovery after exercise in humans. More science nerd stuff needs to happen, but you can see where this is going.
Summary:
In summary, the organic acids, probiotics, bioactive compounds, and potential metabolic benefits suggest that it could be a beneficial for drinking kombucha post workout for exercise recovery, as long as a varied and sustainable diet is being followed. The reduction in your post-recovery phase due to organic acids and compounds present in kombucha, means you can get back to training intensely, sooner. However, as always – we need more sports research to fully understand the mechanisms behind these potential benefits and how they may translate to humans.
Other Benefits Of Drinking Kombucha
Kombucha is a fermented tea drink that has gained popularity in recent years due to its potential health benefits. Whether you’re drinking kombucha post workout or not, it may be associated with several benefits, such as improved gut health, immune function, and overall well-being.
One of the main benefits of drinking Kombucha post workout is its potential to improve gut health. Kombucha is a fermented beverage that contains probiotics, which are beneficial bacteria that help to balance the microbiome in the gut. The probiotics found in Kombucha have been linked to various health benefits, including improved digestion, reduced inflammation, and a stronger immune system.
Probiotics In Kombucha
Kombucha contains a variety of probiotics, including:
Lactobacillus
Lactobacillus bacteria are known to produce lactic acid and have been associated with improved digestion and immune function.
Bifidobacterium
Bifidobacterium can improve mental health: The gut-brain axis is a complex system that connects the gut microbiome to the brain, and research has shown that an imbalance in gut bacteria can lead to mental health issues such as anxiety and depression. Studies have shown that certain strains of Bifidobacterium can improve mental health by reducing anxiety and depressive symptoms and improving cognitive function. Bifidobacterium has also been shown to reduce stress-induced inflammation in the brain, which can contribute to the development of neurological disorders.
Acetobacter
Acetobacter species are involved in the production of acetic acid and have been found to possess antioxidant and antimicrobial properties
Zygosaccharomyces
The yeast Zygosaccharomyces bailii is involved in the production of ethanol and has been found to have antifungal and antimicrobial properties. Research has suggested that the probiotics found in kombucha may improve gut health by increasing the number of beneficial bacteria and reducing the number of harmful bacteria in the gut. Additionally, some studies have suggested that the consumption of probiotics may reduce inflammation and strengthen the immune system.
Does Kombucha Help Detoxification
Another benefit of drinking Kombucha post workout is its potential to aid in detoxification. Kombucha contains organic acids and antioxidants, which can help to remove toxins such as environmental pollutants, pesticides and common drugs from the body. The antioxidants found in Kombucha may also have anti-inflammatory properties, which can help to reduce inflammation and improve metabolic function – further promoting overall health and wellness.
Drinking Kombucha may also be associated with improved mental health and overall well-being. Kombucha contains B vitamins and other beneficial compounds, which can help to improve mood, reduce stress, and promote a sense of calm and relaxation. We do have some encouraging research on this actually!
Overall, the benefits of drinking a quality kombucha are numerous and can positively impact overall health and wellness. Its potential to improve gut health, aid in detoxification, and promote mental well-being make it a popular choice if you’re looking to help support your health in a natural and organic way. We can therefore assume that drinking kombucha post workout can only benefit us in the same way, versus us drinking empty calories from an energy drink.
Kombucha for gut health
Another benefit of drinking kombucha post workout is its ability to improve gut health. Kombucha is a probiotic, meaning it contains beneficial bacteria that can help to restore balance in the gut microbiome. This is important after a workout, as exercise can disrupt the delicate balance of the gut microbiome (if you’ve ever lifted weights and suddenly needed to throw up? Yup, you’ve experienced your gut microbiome throwing a tantrum!)
By drinking kombucha post workout (or when not exercising too!), you can help to restore this balance, improving digestion and reducing inflammation in the gut. This can lead to a range of other health benefits, including improved immune function and reduced risk of chronic diseases.
Weight Loss And Kombucha
Kombucha is a fermented tea drink that has been linked to several health benefits, including potential benefits for weight loss. Kombucha contains a variety of beneficial compounds that may help to boost metabolism, reduce inflammation, and support healthy digestion.
One of the primary ways that Kombucha may be linked to weight loss is through its potential impact on metabolism. Kombucha contains organic acids, enzymes, and probiotics, which can help to improve gut health and promote efficient metabolism. Studies have suggested that kombucha may help to increase the production of certain enzymes that can aid in the breakdown of fats and carbohydrates, which can ultimately lead to improved metabolic function and potential weight loss.
It’s also interesting to know short term studies have shown that the acetic acid (which gives kombucha its tartness/sourness) has been shown to help in appetite suppression for up to 3 hours after taken. Longer term studies have yet to conclusively prove “kombucha can help with weight loss”, but you can see it tracking that way when you’re not going to feel like eating after a bottle of acetic-acid laden kombucha. I say definitely try this yourself and see how you feel after drinking it.
In addition to its impact on metabolism, drinking kombucha post workout may also be linked to weight loss through its potential impact on inflammation. Chronic inflammation is a risk factor for obesity and related conditions, and kombucha contains antioxidants and other beneficial compounds that can help to reduce inflammation and support overall health and well-being.
Kombucha may also be linked to weight loss through its impact on gut health. The probiotics found in Kombucha can help to balance the microbiome in the gut, which can have a positive impact on digestion and nutrient absorption. Improved gut health has been linked to better weight management and overall health, making Kombucha a potential tool for those looking to support their weight loss goals in a natural and organic way.
Finally, I think it’s worth stating the obvious: Sometimes, a bottle of fruit-flavoured kombucha can just help with those sugar-cravings to start with. If you had a bottle of kombucha at that dreaded 3pm afternoon office slump time, then you won’t be wanting to eat a sugar-laden snack. Less snacks equals less calories. They all add up during a working week..
Antioxidants
Some of the antioxidants found in kombucha include vitamin C, vitamin E, beta-carotene, and phenolic compounds. These antioxidants can help to neutralise free radicals and reduce oxidative stress, which may contribute to chronic inflammation and various health issues. By reducing inflammation and supporting overall health, kombucha may potentially help with weight loss and related conditions.
Overall, the potential benefits of Kombucha for weight loss are numerous and can positively impact overall health and wellness. Its impact on metabolism, inflammation, and gut health make it a popular choice for those looking to support their weight loss goals in a natural and organic way, while also benefiting from the other potential health benefits associated with consuming fermented foods like Kombucha.
Kombucha for hydration
Staying hydrated is important for both pre and post-workout recovery, and kombucha can be a great way to stay hydrated. Kombucha is made up of mostly water, and the addition of fruit and other flavours can make it a more enjoyable alternative to plain water.
Drinking kombucha post workout can help to replenish the fluids lost during exercise, helping to reduce the risk of dehydration. It can also be a good alternative to sugary sports drinks, which can be high in calories and sugar.
Kombucha Vs Sports Drinks
When it comes to post-workout hydration, many people turn to sports drinks to replenish their electrolytes and rehydrate. However, Kombucha can be a viable alternative to sports drinks due to its unique combination of organic ingredients and potential health benefits.
| Kombucha as a Post-Workout Drink | For | Against |
|---|---|---|
| Nutritional Value | Contains organic acids, antioxidants, B vitamins, and probiotics. | Typically lower in carbohydrates and electrolytes than sports drinks. |
| Hydration | Contains electrolytes that aid in hydration. | Electrolyte content may be insufficient for intense or prolonged exercise. |
| Recovery | Probiotics can support gut health and immune function, aiding in recovery. | Limited research on the specific effects of kombucha on exercise recovery. |
| Metabolism | The polyphenols in kombucha have been shown to increase metabolism. | Polyphenol content may be lower in commercial kombucha products. |
| Taste and Palatability | Kombucha is a flavourful and refreshing alternative to traditional sports drinks. Low sugar content. | The taste and carbonation of kombucha may not be appealing to all individuals. |
Sports drinks are designed to replenish electrolytes lost during exercise, such as sodium, potassium, and magnesium. However, many sports drinks contain added sugars and artificial ingredients that can be detrimental to overall health. In contrast, Kombucha is a natural, organic beverage that contains a variety of beneficial compounds, such as probiotics, antioxidants, and organic acids.
One of the main benefits of drinking kombucha post workout (and any time, really) is its potential to improve gut health. The probiotics found in Kombucha have been linked to various health benefits, including improved digestion and immune function. In contrast, many sports drinks lack these beneficial compounds and may even contain artificial sweeteners and flavours that can be harmful to the gut.
In addition to its potential health benefits, Kombucha is also a good source of hydration. The natural fermentation process creates a slightly carbonated beverage that can be refreshing and satisfying after a workout. The organic acids and antioxidants found in Kombucha may also aid in the body’s recovery process by reducing inflammation and improving metabolic function.
Overall, while sports drinks may provide electrolyte replenishment, Kombucha can be a healthier, more natural alternative due to its unique combination of organic ingredients and potential health benefits. Its ability to improve gut health, provide hydration, and aid in the recovery process makes it a viable post-workout beverage option for those looking to support their overall health and wellness.
Final Conclusion
In conclusion, you would be better drinking kombucha post workout rather than during or before you begin your exercising. Traditional energy drinks may help with energy for performance and endurance for your sports activities, whereas drinking kombucha post workout can have a range of benefits for your health and fitness such as helping reduce your post-workout recovery times, improve your gut health, and keep your immune system strong and healthy. Kombucha isn’t a magic bullet for your health though, and should always be part of a varied and balanced diet.
Remember: Abs are made in the kitchen, not the gym.