Let’s learn about drinks and nutrients that are effective in relieving fatigue, and take care of fatigue easily and deliciously. Even today’s women who are busy with housework, work, childcare and nursing care and tend to get tired easily, can drink easily! Drinks and recipes that can be purchased at convenience stores are explained under the supervision of experts.
Table of contents
- Drinks are recommended for fatigue recovery!
- Nutrients that are effective in relieving fatigue
- You can also buy it at convenience stores! A drink that can be expected to recover from fatigue
- Don’t accumulate fatigue! Refreshing drink
- Handmade! Drink recipes that can be expected to recover from fatigue
- For fatigue recovery and prevention! How to choose an energy drink
- Points to note when drinking beverages to recover from fatigue
- Fatigue recovery and refreshment are easy and delicious with drinks!
Drinks are recommended for fatigue recovery!
It is said that modern people who are busy every day with housework, childcare, nursing care and work are prone to stress and fatigue.
In the case of women who are approaching menopause, it is important to take good care of their bodies, as it is a time when female hormones are likely to drop sharply and physical disorders are likely to appear.
Drinking a drink is an easy way to recover from fatigue and refresh yourself even when you are busy!
Drinking is easier than any fatigue recovery method, and it doesn’t take much effort or time. Even people who find it difficult to change their living environment or lifestyle rhythm can try it immediately, and it is also an advantage that it is easy to make a habit. Let’s incorporate a good drink for fatigue recovery from today.
Nutrients that are effective in relieving fatigue
If you are expecting a fatigue recovery effect, it is recommended to check the nutrients and choose a drink.
- Vitamin B1
is also called fatigue recovery vitamin, and can be expected to have the effect of refreshing the head. It is effective not only for physical fatigue but also for mental fatigue. Pork and eel are the most common foods, and soy milk is recommended for drinks.
- Vitamin C
has an antioxidant effect, and is said to have the effect of removing active oxygen that causes fatigue and increase resistance to stress, colds, and sunburns. Rich in vegetables and fruits
- Citric acid
has the effect of metabolizing sugar and converting it into energy, and has an antioxidant effect, leading to the creation of a body that is less likely to get tired. Contained in citrus fruits (lemon, mandarin orange, etc.), pickled plums, vinegar, etc.
- BCAAs (Branched Chain Amino Acids)
become an energy source during exercise. If you take BCAA before and after exercise, you will be less likely to get tired. Contained in milk and nutritional drinks
plays a role in delivering oxygen to the whole body, and when iron is deficient, symptoms such as fatigue, dullness, and heavy body appear. Prunes and raisins are rich in iron.
You can also buy it at convenience stores! A drink that can be expected to recover from fatigue
When you feel tired, it is recommended to choose something that contains “sugar”, which is a nutrient with high immediate effect. Since more than 90% of the energy source of the brain is glucose (glucose), it can be expected to have the effect of revitalizing the brain by delivering energy to the brain.
However, carbohydrates ingested in drinks are sent not only to the brain but also to the entire body, which leads to an increase in blood sugar levels. Drinking too much increases the risk of metabolic syndrome, obesity, and lifestyle-related diseases, so be careful not to drink too much.
From here, we will introduce drinks that can be easily purchased at convenience stores and supermarkets and are expected to have a fatigue recovery effect.
Amazake, also known as a “drinkable drip,” is a recommended drink for relieving fatigue.
The natural sweetness of saccharified starch is effective in relieving fatigue as high-quality energy that is quickly absorbed by the body. It is also rich in vitamins and amino acids.
When choosing amazake, it is recommended that it has as little added sugar as possible.
Soy milk is rich in vitamin B1, which converts carbohydrates into energy. Soy milk is rich in protein and is a drink that contains soy isoflavones, which is great for women.
Peptides contained in soy milk (those with a structure in which two or more amino acids are linked) can be expected to have a fatigue recovery effect.
Milk is rich in BCAAs (Branched Chain Amino Acids), vitamins, minerals and calcium. It will help build a body that is resistant to fatigue.
Women are said to be prone to osteoporosis, and especially adult women, whose bones tend to become brittle due to the effects of menopause, should actively take calcium for bone health.
black vinegar drink
Black vinegar is said to contain 4.5 times more amino acids than regular rice vinegar. In addition, the citric acid and acetic acid contained in black vinegar work to break down lactic acid, so it is effective in recovering from fatigue after exercising.
100% fruit juice
Fruit juice is a convenient way to replenish citric acid and vitamin C. The fructose that is abundant in fruit juice is quickly converted into energy, which will help you recover from fatigue.
Recently, there are also fruit juices that can replenish iron, and it is recommended to choose according to the symptoms of fatigue. If you drink to recover from fatigue, 100% fruit juice is good.
Tomatoes contain lycopene, a powerful antioxidant that protects the body from fatigue. Tomatoes also contain vitamin C, so it is a recommended drink.
Chlorogenic acid (a type of polyphenol) contained in coffee has a high antioxidant effect and is said to have the same fatigue recovery effect as caffeine.
Coffee has a good aroma, and you can expect fatigue reduction and refreshment effects.
cold brew green tea
When green tea is brewed with hot water, the caffeine content increases, but when brewed with cold water, the caffeine content decreases and the fatigue-relieving substance theanine increases. If you drink green tea before going to bed, drinking cold brew green tea will be effective in recovering from fatigue and falling asleep.
Don’t accumulate fatigue! Refreshing drink
Drinking a drink is also effective when you feel a little tired or when you want to refresh yourself.
- Green Tea
- Brown rice tea
- roasted green tea
- jasmine tea
- black tea
- Oolong Tea
- Herb tea
Drinks like the one above are fragrant and perfect when you want to refresh. Among them, black tea is especially famous for its relaxing effect, and it is a recommended drink that can be expected to recover from fatigue, relieve stress, and improve concentration.
Handmade! Drink recipes that can be expected to recover from fatigue
You can also make your own refreshment drink at home. Here, we will introduce drink recipes that can be expected to have a fatigue recovery effect.
Yuzu green tea
Yuzu green tea is a hot drink with a soft scent of yuzu in matcha. Because it uses potato starch, it has a slightly thicker texture, and is recommended for those who are naturally suffering from cold sensitivity or those who are concerned about coldness during menopause. It’s the perfect drink for the cold season as it warms you up from the inside out.
In addition to tea catechins and theanine , matcha is rich in vitamins such as vitamin B1, vitamin C, and vitamin A, and is rich in nutrients.
Vitamin B1 is effective in relieving fatigue and stabilizing the mind, while vitamin C and vitamin A have skin beautifying effects. It is a cup that you can take care of your skin while relieving fatigue.
Yuzu is rich in citric acid and malic acid, which has the effect of suppressing the accumulation of fatigue and recovering from fatigue.
- Matcha …… 4 teaspoons
- Katakuriko……1 teaspoon
- Hot water……150cc
- Sliced Yuzu …… 1 piece
[How to make]
Place the matcha and potato starch in a heat-resistant glass, add hot water while stirring, and float the sliced yuzu.
honey lemon juice
Honey has long been loved as a food that helps recover from fatigue after sports, and is rich in nutrients such as vitamins, minerals, and amino acids. When you are tired and have no appetite, honey lemon juice is recommended because the acidity of lemon (citric acid) increases your appetite.
- Acacia honey … 2 tbsp
- Lemon …… 2 pieces
- Paprika powder (chili powder)……a little
[How to make]
Squeeze lemon juice and mix with honey, water and paprika powder (chili powder).
Milkshake is also recommended as a prey after aerobic exercise such as walking and muscle training, or after moving the body. Eggs contain B vitamins and are effective in relieving fatigue.
- Egg …… 1 piece
- Sugar……2 tsp
- Vanilla essence……as you like
[How to make]
Put all the ingredients in a shaker, shake well, and pour into a glass when smooth. If you don’t have a shaker, put the ingredients in a bowl and mix well with a whisk. It is also recommended to add ice during the hot summer months.
For fatigue recovery and prevention! How to choose an energy drink
Energy drinks are sold at convenience stores, supermarkets, drugstores, etc. as drinks that are effective when you feel tired or weak, or when you feel sluggish.
The ingredients contained in each energy drink are different, so it is recommended to choose according to the situation and purpose.
Some energy drinks contain caffeine. If you drink before bed, avoid caffeinated beverages and opt for decaffeinated beverages.
When you feel tired, when you are not feeling well, when you are sleep deprived
When you feel tired due to lack of sleep, it is recommended to choose an energy drink containing “vitamin B group” and “nicotinamide”, which can be expected to have the effect of generating energy and reducing fatigue.
When you start to catch a cold
When you start to catch a cold, your physical strength tends to drop due to the loss of appetite. In such a case, it is recommended to choose a nutritional drink containing herbal medicines and vitamin C that can recover from fatigue and provide nutritional support.
Some cold medicines contain caffeine, so you should choose a caffeine-free energy drink to avoid overdosing.
When you want to recover from fatigue after sports
Energy drinks containing amino acids and B vitamins are recommended for recovering from fatigue after sports and for preventing muscle pain. Amino acids are the building blocks of proteins that make up muscles.
Those who are training should take three types of amino acids, valine, leucine, and isoleucine, which are said to have a profound effect on muscle energy metabolism and synthesis. These three types are called BCAA (abbreviation for Branched Chain Amino Acid) or Branched Chain Amino Acids.
When you drink too much alcohol or have a hangover
If you drink too much alcohol or have a hangover, we recommend choosing an energy drink that contains taurine, which has the effect of enhancing liver function.
Taurine can be expected to have effects such as reducing muscle cell damage and improving motor function, so it can be expected to be effective against body fatigue.
Points to note when drinking beverages to recover from fatigue
Here are some things to keep in mind when drinking beverages to recover from fatigue.
Pay attention to the timing of taking too much caffeine
Among the drinks that can be expected to have fatigue recovery and refreshing effects, there are also drinks that contain caffeine.
Caffeine has the ability to wake your brain up, so try not to consume it at least two hours before bed. If you are usually insomniac, have trouble falling asleep, or are worried about not being able to fall asleep, it is safe to avoid drinks containing caffeine by noon.
Also, be careful not to overdose so that you don’t take too much caffeine in your drinks.
Avoid eating sweets together
Eating sweets with a drink will raise your blood sugar. Especially if you drink drinks containing a lot of sugar, avoid eating with nuts or pinching sweets as much as possible because it leads to excessive sugar intake.
Fatigue recovery and refreshment are easy and delicious with drinks!
Drinking a drink is recommended as a way to recover from fatigue and refresh yourself even when you are busy.
The advantage is that it does not take time, effort, or money, and it is easy to get used to. There are a wide variety of drinks that can be expected to have a fatigue recovery effect, so by choosing a drink that matches your mood for the day, you will be able to enjoy refreshment without getting bored.
Be careful not to take too much caffeine and sugar, but please try to use drinks to help you recover from fatigue.
Supervisor Profile: Ms. Anzumi Hayashi
After graduating from university, joined JA Aichi Kouseiren and worked as a registered dietitian at a hospital for 37 years. Joined Taiya Internal Medicine Clinic in May 2022 . Utilizing qualifications such as registered dietitian specializing in pathological nutrition, Japanese diabetes educator, renal disease educator, registered dietitian specializing in cancer pathology nutrition, Japanese and Chinese herbal medicine, etc. We strive to deliver.