Is Pickle Juice Really That Great for Post-Workout Recovery?

Or are there better ways to help your body recuperate? A registered dietitian investigates.

Post-workout drinks can be key for recovery and performance, this we know. Typically we reach for water, Gatorade, or good ol' chocolate milk. But the Pickle Juice Company has introduced a drink, Pickle Juice Sport, with claims that it'll help replace electrolytes and relieve muscle cramps after a long workout. It has us wondering—will it really?

The main elements of most workout recovery drinks are carbohydrates, sodium, potassium, and water for rehydration. Pickle juice contains sodium, an electrolyte frequently lost through sweat in a tough workout, but it's low in potassium, which is also key for preventing cramps. One 2010 study showed that a small amount of pickle juice might help skeletal muscular cramps in endurance athletes, but it's uncertain which ingredient actually causes the positive effects (so it may not have anything to do with the brine), and further studies are needed to prove its effectiveness for regular athletic activity. All in all, it's unlikely to be effective enough to warrant a change to your post-workout drink.

Instead, pick up a coconut water, as it contains both potassium and sodium. Or, if that's not really your style, try watermelon water, another good source of potassium. (See more about which detox and recovery waters to try and which to skip.)

And even though electrolytes and adequate hydration are important, don't underestimate complex carbs and protein—the two can really give your muscles a little TLC pre- and post-workout. Up your recovery game with easy-to-pack snacks, like an apple or a banana with peanut or almond butter, a protein bar, a handful of nuts, Greek yogurt, or your favorite smoothie. Aim for less than 150 calories to keep your recovery snack in the snack category (rather than a meal).

Should You Be Drinking Alkaline Water?

A registered dietitian breaks down whether yet another "healthy water" craze is worth the hype.

I recently saw a sign at my local convenience store that read "Alkaline Water Sold Here." My first thought? "What a scam." Water is water, right? For me, the only deciding factor in choosing a bottle of water is the packaging or the price. But being a dietitian, I started to wonder about the science behind alkaline water. What makes one variety of water more alkaline than others, and is it really any better for you than regular old tap water?

Acid vs. Alkaline

First, let's start with a short science lesson. The pH scale measures the acidity of a substance, and it ranges from 0 to 14, with 0 being the most acidic and 14 being the most alkaline. If a pH is greater than 7, the food is considered alkaline. Most distilled water has a pH of 7, while lemon juice has a pH of 2. Alkaline water is rich in alkalizing minerals, like calcium, potassium, and magnesium, which make it less acidic than tap water, with a pH above 7.

Some studies suggest that eating an excess of acid-forming foods (like meat, caffeine, and sugar) causes the body to pull alkalizing minerals—like calcium—from the bone to neutralize the blood, which weakens the bone. Another popular theory is that eating acidic foods may cause inflammation, which, in turn, causes illnesses like cancer. With all this fear of acid in the body, many are turning to alkaline water with a pH of 8 or higher.

Can Alkaline Water Reduce Acid in the Body?

Alkaline water is advertised as being able to neutralize some of the acid in the body, decreasing some negative health effects. But the body's pH is tightly regulated by many internal systems, and after food is digested, it travels into the stomach where it is broken down by natural acids. It then leaves the stomach and travels to various organs as an acidic bodily fluid. No level of alkaline water will change these body mechanisms, so downing the stuff for that purpose is pretty much a wasted effort. 

Are There Any Health Benefits?

Although you can't change the body's internal pH, you may be able to score some health benefits from drinking alkaline water—especially if you're an elite athlete. Working out at your max capacity (think sprinting until you can't run anymore) creates more hydrogen ions than normal exercise, which causes a buildup of lactic acid and fatigue. One study showed that drinking alkalized water may help reduce the buildup of lactic acid and cardiorespiratory stress. Many believe that it's not the pH of the water that creates the athletic benefits, but the mineral supplementation. For example, a magnesium deficiency can increase the amount of oxygen the body needs, making exercise feel more difficult. Adding minerals into the water helps counteract these effects.

The Bottom Line

Unless you're a competitive athlete, there's no real need to drink alkaline water. Regular tap water will hydrate you just fine and save you a couple of bucks. A better idea? Vegetables are some of the most alkaline foods you can eat to neutralize acid. You will get much more nutrition bang for your buck with veggies than with alkaline water.

The Almond Ginger Monkey Smoothie That'll Make You a Breakfast Devotee

No more skipping that morning meal.

When it comes to making smoothies, you have tons of options (seriously, here's a bunch of ideas). But that doesn't mean you should just throw a mish-mash of ingredients together. Not when you can make a recipe that gives every ingredient a specific purpose—and you a big health benefit. Check out why we chose these particular ingredients, then get sipping.

Banana: Bananas contain potassium, fiber, and vitamin B6, which support kidney, bone, and cardiovascular health.

Ginger: Ginger is a root that has anti-inflammatory properties, plus it's an excellent digestive tract soother. (Check out these other anti-inflammatory foods.)

Almond butter: Almonds add protein and deliver a variety of minerals, including magnesium and manganese. They can help protect against cardiovascular disease, ward off hunger, and may even help you lose weight.

Hemp seeds: Hemp seeds are one of the best sources of plant-based protein to add to a smoothie because not only are they very easy to digest (unlike some other protein powders), they also contain omega-3 fatty acids, which provide anti-inflammatory benefits. Try to use the whole seed instead of hemp protein powder, as whole seeds retain more fiber, protein, and flavor than the powder.

Water: Use water as a base instead of a high-calorie juice, coconut water, or highly processed nut milk. It'll save you calories, hydrate your cells, and support your digestive system.

Almond Ginger Monkey Smoothie

Makes 1

Ingredients

2 frozen bananas*

1-inch piece of ginger, peeled

1 tablespoon organic raw almond butter or 1/4 cup raw almonds

3 tablespoon hemp seeds

2 cups water

Directions

Place all ingredients in a high-speed blender and blend until smooth.

*For an extra-creamy smoothie, freeze overripe bananas by peeling them, breaking into halves or quarters, and freezing in a ziplock bag.