Can ayran be a good substitute for sports drinks?
For light activity, ayran can be a reasonable drink: it gives fluid, sodium and protein. It is not a like-for-like swap for a sports drink, because it has little carbohydrate for long hard sessions and can sit heavily in the stomach. One study found a yogurt drink rehydrated athletes about as well as a commercial drink after exercise in heat, but that was not ayran.
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In this article
Can ayran replace a sports drink?
Sometimes. Sports drinks combine water, sodium and carbohydrate for fuel during long efforts. Ayran gives water, salt and protein but little carbohydrate, so it suits recovery or short, easy workouts more than a long run or ride where you need carbohydrate quickly.
What does ayran contain?
| Per 8 fl oz | Ayran | Typical sports drink |
|---|---|---|
| Water | Yes | Yes |
| Sodium | Yes, often a lot (one brand lists 600 mg per 8 fl oz) | Yes |
| Carbohydrate | Little (that brand lists 4 g) | Yes, for fuel |
| Protein | Some (that brand lists 6 g) | Usually none |
Values vary by brand and recipe; check the label.
What does the research say?
A 2019 crossover trial in Acta Medica Bulgarica had people rehydrate after cycling in hot, humid conditions with water, a commercial sports drink or a yogurt drink. The yogurt drink raised urinary sodium more than water early in recovery, and urinary sodium, potassium and chloride about as much as the commercial drink, and blood measures stayed in the normal range. The study tested a yogurt drink, not ayran specifically, so it does not prove ayran works the same. We read only the published summary, not the full paper.
When is ayran a good choice?
- After a workout, with a meal.
- On a hot day with salty food.
- When you want something less sugary than a sports drink.
When is it a poor choice?
- During hard exercise: a thick, protein-containing drink may sit heavily in the stomach.
- If you limit sodium or are on a salt-restricted diet.
- If you cannot have dairy.
How can you make it better for recovery?
Make it with plain yogurt and cold water, add a small pinch of salt only if you sweat a lot, and pair it with fruit or bread for carbohydrate.
People also ask
Is ayran good after exercise?
It can be: it gives fluid, sodium and protein. Pair it with carbohydrate if you need to refuel.
Does ayran have electrolytes?
It has sodium, and yogurt also provides calcium, but amounts vary by brand; check the label.
Is ayran better than a sports drink?
Not for fuel during long hard efforts. For recovery or casual activity it can be a good option.
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