6 recommended drinks to recover from fatigue

1. Vitamin B1, fursultiamine
   Vitamin B1 is an essential nutrient for converting carbohydrates into energy, and if it is lacking, the production of energy from carbohydrates will be hindered, making you more likely to feel tired and fatigued. In other words, it can be said that vitamin B1 is a component that is directly linked to recovering from fatigue.

However, because vitamin B1 is water-soluble and heat-sensitive, it is said that when ingested from food, it is easily lost during cooking (washing with water, heating, etc.). Also, even if a large amount is taken at once, there is a limit to the amount that can be absorbed by the intestines.

Fursultiamine was created to address these weaknesses of vitamin B1 . Fursultiamine changes the structure of vitamin B1 to make it more easily absorbed by the intestines, increasing its absorption rate.

2. BCAA
   BCAA is a collective term for three essential amino acids: valine, leucine, and isoleucine. These promote protein synthesis and facilitate the repair of muscles damaged by exercise. They are also used as a direct energy source by muscles and help prevent catabolism (muscle breakdown).

In addition, tryptophan, which increases in the body during exercise, is converted into serotonin when it enters the brain, increasing the feeling of fatigue, but BCAAs have the effect of inhibiting the transfer of this tryptophan to the brain, helping to reduce fatigue during exercise.

3. Citric acid
   Citric acid lowers lactic acid levels in muscles and promotes recovery from fatigue.
   For example, one of the causes of fatigue after exercise is thought to be the accumulation of lactic acid in the body, and citric acid is thought to support the metabolism of this lactic acid (reusing it as energy). In addition, the chelating effect of citric acid also promotes the absorption of minerals.
4. Carbohydrates
   Carbohydrates are also essential for recovering from fatigue. The brain in particular relies on carbohydrates as its main energy source, so a lack of carbohydrates can cause mental and emotional fatigue.

After prolonged exercise or work, glycogen stores in the muscles and liver decrease, making it necessary to replenish carbohydrates appropriately. However, it is important to choose carbohydrates that are absorbed slowly to avoid a sudden rise in blood sugar levels.
What drink should you choose when you’re tired?
When choosing a drink when you’re tired, it’s important to first understand the type of fatigue you experience.

The necessary nutrients vary depending on whether the fatigue is physical due to exercise or mental due to work or study. For example, replenishing fluids and electrolytes is effective for fatigue caused by dehydration, while consuming carbohydrates is effective for fatigue caused by low blood sugar levels.

If you are using commercially available drinks, be sure to check the ingredient list on the package before purchasing to make sure they contain the nutrients appropriate for your level of fatigue.

Recommended drinks to recover from fatigue
There are surprisingly many drinks around that help you recover from fatigue, and they can be purchased relatively inexpensively. However, some of these drinks contain a lot of sugar and caffeine, so you should be careful about the amount and timing of your intake.

Energy drinks
Energy drinks

Energy drinks are a typical example of beverages that contain a comprehensive blend of ingredients that help recover from fatigue. Many contain B vitamins, taurine, caffeine, and other ingredients that can help reduce fatigue.

A major benefit is that they can address both mental and physical fatigue. However, since many energy drinks contain a lot of sugar and caffeine, you should be careful not to drink too much. As a guideline, limit yourself to about one bottle per day and avoid drinking them every day.

Also, it is best to avoid taking it late at night as it may affect the quality of your sleep.

Sports drinks
Sports drinks

Sports drinks are broadly divided into two categories based on their osmotic pressure: isotonic and hypotonic.

Isotonic drinks are made with a concentration similar to that of bodily fluids, and provide a balanced supply of not only water but also sugar and minerals, making them suitable for rehydration before exercise, etc. Hypotonic drinks, on the other hand, are thinner than bodily fluids and are absorbed quickly, making them effective for quickly rehydrating during intense exercise or after sweating profusely.

If you are also concerned about recovering from fatigue, it is a good idea to choose a sports drink containing BCAAs. BCAAs not only suppress muscle breakdown and aid in repair, but they can also be expected to relieve brain fatigue, making them an effective way to combat fatigue.

100% fruit juice
100% fruit juice

100% fruit juice is rich in natural vitamin C and citric acid, and is expected to have a natural fatigue-reducing effect.

Citric acid promotes the decomposition and reuse of lactic acid, and vitamin C has antioxidant properties that remove active oxygen and reduce cellular fatigue damage. Orange juice and grapefruit juice are particularly recommended as they contain large amounts of these ingredients.

Homemade coffee is safe to consume because it contains no artificial sweeteners or additives. However, excessive fructose intake can cause a spike in blood sugar, so you should be careful not to drink too much.

Green Tea
Green Tea

Green tea is a natural health drink that helps reduce fatigue and support recovery. Three components are known to support this effect: theanine, catechin, and caffeine.[※]

Theanine:
It is believed to have a relaxing effect and improve concentration.

Catechin:
Its antioxidant properties remove the active oxygen that causes fatigue and are also expected to improve blood flow.

Caffeine:
Relieves mental fatigue through its stimulating effect

*The amount of each ingredient varies depending on the temperature of the water used to brew the green tea.

Amazake
Amazake

Amazake, also known as “drinkable IV drip,” is a traditional Japanese fermented drink rich in nutrients needed to recover from fatigue.

Amazake, made from rice koji, contains glucose, B vitamins, amino acids (including BCAA), oligosaccharides, and other nutrients in their natural forms.

Glucose:
Once ingested, it immediately becomes a source of energy for the brain and body, quickly reducing fatigue.

B vitamins
promote carbohydrate and lipid metabolism and support efficient energy production