What is an energy drink anyway? Basically, it’s a type of beverage that features a high level of stimulant ingredients and helps to enhance physical performance and mental alertness.
However, the reality is, store-bought energy drinks show less evidence of growing any muscle strength or power. In fact, they may cause serious health effects on children, teenagers, and young adults. But we need sufficient energy to perform our daily tasks. That is where the idea of homemade energy drinks comes from.
Commercial energy drinks generally contain caffeine, high sugar, and often supplements like vitamins or carnitine. These ingredients are not that health effective and don’t affect much on boosting energy. However, homemade energy drinks that contain natural resources for energy are best suited for obtaining sufficient strength for your body.
Coconut water is a perfect example of that. First of all, it’s low in calories and delivers electrolytes which is essential after heavy exercising. Just like coconut water, you can use regular kitchen ingredients that are easily available and packed with essential nutrients to produce an effective energy drink or sports drink that really works.
Ingredients: Store-bought energy drink vs Homemade energy drink
There is a big difference between a commercial energy drink and a homemade energy drink. Because the ingredients store-bought energy drinks use are more complicated and provide lots of chemical substances, whereas homemade energy drinks only use natural and available food sources as ingredients.
Common commercial energy drink ingredients
Caffeine: It’s a natural stimulant, often found in coffee, tea, and cacao plants. It helps to increase focus and alertness while reducing fatigue.
However, it’s crucial to know caffeine in powder form can create serious health problems as it provides a high rate of caffeine. Moreover, caffeine is harmful to children.
Taurine: It’s an amino acid that contains sulfur. This element shows some ability to improve exercise capacity as well as performance. Taurine also helps to stabilize the membrane. Though, it’s harmful to the body if you take more than 3,000 mg per day.
Glucuronolactone: It’s a naturally occurring compound that is produced in the liver at the time of glucose metabolism. Many claim this element helps to detoxify the body. Glucuronolactone may increase alertness and reduce sleepiness. However, little research is conducted in contrast to this element. So, whether it’s harmful or not doesn’t offer a clear concept.
B Vitamins: It’s a type of protein you can find on fish, meat, eggs, and dairy products. You will also get B Vitamin from leafy green veggies, beans, and peas. The primary function of this element is to produce energy from the food you consume. B vitamins are included to unlock all the necessary energy from the excess sugar in energy beverages.
Sugar: Commercial energy beverages consist of a high rate of sugar. However, sugar is the main element for providing energy. Basically, glucose is oxidized with the help of skeletal muscle and produces the required energy. Though, excessive sugar intake is responsible for various lifestyle diseases, including type 2 diabetes, obesity, and heart disease.
Guarana: Guarana comes from a native South American fruit whose seeds are used as an alternative to caffeine additives in many energy drinks. Researchers found that the seeds found on this particular fruit contain a higher amount of caffeine.
The amount is about four times higher than the caffeine found in coffee beans. Some reports claimed that guarana delivers more alertness. Though, more research needs to happen on this element.
Ginseng: This particular element has been in use for centuries as a medicinal herb, and many believe it can increase energy. It has some anti-fatigue properties and helps to promote memory as well as relieve stress.
However, the chemicals found in ginseng aren’t naturally created by the human body. Therefore, it may propose some risk for someone who could be sensitive toward these chemicals. Also,
there are side effects like diarrhea and headache that come with this element.
Niacin: This element is also used in many commercial energy drinks nowadays. It’s a water-soluble Vitamin B3 that helps to increase good HDL cholesterol and reduces LDL or bad cholesterol. Though, some people may be sensitive to this Vitamin.
Basically, energy drinks contain about 40 milligrams of niacin, but the recommended intake is 16 milligrams. Niacin also shows toxicity effects like flushing, low blood pressure, headache, blurred vision, and liver inflammation.
Most used homemade energy drink ingredients
Bananas: Using bananas in homemade energy drinks is quite popular. It’s one of the best ingredients for boosting energy. The fact is bananas provide complex carbs, potassium, and Vitamin B6. These are some essential elements for increasing your energy levels.
Coconut water: This ingredient is full of antioxidants and minerals that help with the energy production in your body while supporting organ function. Coconut water is best suited for regaining energy after heavy workouts. You can keep your body hydrated as well as gain quick energy with the consumption of coconut water-based homemade energy drinks.
Lime: It’s one of the crucial ingredients that can help to boost energy levels. Many nutritionists advise drinking a glass of sweet lime juice at breakfast to gain sufficient energy for the day. Sweet limes provide acidic content and fiber that regulates bowel movement, detoxify the body as well as balance one’s diet control.
Water: Water is an essential element to stay hydrated and maintain energy levels. It helps to keep our muscles energized and increases our ability to think clearly. Furthermore, dehydration is bad news as it lowers our energy levels and affects our mood. So, homemade energy drinks contain a whole lot of water content.
Apples: Fruits are known to have essential energy-boosting antioxidants. Apples are one of these healthy fruits containing fiber, Vitamin C, antioxidants, and carbohydrates which are all crucial elements for a quick energy boost. You can also stay hydrated with the excess moisture content in apples, and we all know that hydration is necessary for keeping your body energized.
Sweet potato: This root vegetable is delicious and a good source of nutrition that eventually helps to build sufficient energy in your body.
With 100 grams of sweet potato, you get 25 grams of complex carbs, 3 grams of fiber, 25% of RDI for manganese, and a massive 564% of the RDI for Vitamin A.
The high rate of fiber and complex carb content in sweet potatoes helps your body to digest slowly and provides enough supply of energy.
Spinach: Leafy green vegetables that include spinach is a great source of nutrients that promotes sufficient energy for your body. You will get a high amount of iron, potassium, magnesium, and Vitamins A, C, E, and K. Spinach also delivers folic acid, fiber, and a ton of antioxidants. These elements are essential for filling your daily energy needs.
Tea/coffee: This popular drink is great for regaining energy levels with the help of caffeine. Basically, after you drink coffee, the caffeine it consists of gets into your bloodstream.
From it travels to your brain and releases dopamine that leads to the enhanced firing of neurons. It makes individuals feel less tired and gives them more energy.
Five easy and simple homemade energy drink recipe ideas
Homemade energy drinks are easy to prepare and take less time. All you need is some basic ingredients and a bit of creativity to enhance the flavor and nutrients of your drink. Take these five energy drink recipe ideas that you can try at home.
Refreshing energy drink
This recipe includes mint and ginger that will kick your energy levels to the next level. Also, for refreshment, this energy drink is best suited. With no crazy chemicals or unknown ingredients, you will get this easy-to-make energy drink at your home. So, you don’t need to buy those fancy commercial energy drinks.
Instead, you can have a healthy homemade drink that really works and delivers sufficient nutrient values to your body. Not only energy, but you will also get a ton of vitamins and minerals. Moreover, there are some simple but healthy ingredients used in this recipe that will eventually help you to boost your energy and get hydrated at the same time.
|Unsweetened coconut water||33.8 oz|
|B100 complex capsules (optional)||2|
|Lemons (juiced)||2 lemons|
|Limes (juiced)||2 limes|
|Orange (juiced)||2 oranges|
|Fresh ginger (grated)||2 tablespoon|
|Agave syrup||2-4 tablespoon|
- Take a three-quart pitcher and add coconut water with fruit juices.
- Use the B100 capsules by adding the contents of the capsules to the juice. However, it’s totally optional. Many like to use this capsule as it packs the energy in your drink.
- Add the remaining ingredients (water, ginger, mint, and agave syrup) and stir well to combine them together.
- Taste the mixture and adjust the sweetness as required with agave syrup.
- Serve the drink in a glass and add some ice to get a chilled flavor. Enjoy!
Coconut cranberry water
This drink works best after working out and regaining lost energy. It’s a lightly sweet drink that quickly restores energy, and you don’t need any fancy ingredients to try this simple recipe.
This recipe features a low-sugar beverage and builds up a replenishing flavor by combining coconut water with cranberry juice. Both these ingredients deliver antioxidants and sufficient minerals to maintain an energized, healthy body.
|Coconut water||2/3 glass|
|Cranberry juice||According to preference|
- Add coconut water with cranberry juice in a pitcher.
- Stir them well to give it a good mix.
- Serve in a glass with ice or you can refrigerate the drink to make it chill. Enjoy!
Note: You don’t have to use only cranberry juice with coconut water as there are other ingredients that go well with coconut water. However, cranberries feature a handful of Vitamin C and antioxidants. So, in the case of health options, cranberry juice is also a good choice.
Cherry lemonade energy drink
This cherry lemonade energy drink is a refreshing and energy-packed beverage that is very easy to make by using some simple and available ingredients. Homemade energy drinks like this provide the goodness of natural sources that helps you to boost your energy as well as the immune system. The electrolytes from coconut and caffeine from antioxidant-rich green really help your mind to boost up. The seltzer water and carbonation make this recipe more refreshing.
|Green tea (brewed and unsweetened)||one cup|
|100% cherry juice||1/2 cup|
|Coconut water (flavored)||1/2 cup|
|Seltzer water||1/2 cup|
|Agave nectar||one teaspoon|
|Lemon slices (for garnish)||One or two|
- Take a container and combine green tea, coconut water, cherry juice, seltzer, agave nectar, and lemon juice.
- Stir the mixture well and serve over ice in a glass.
- Garnish with lemon (optional). Enjoy!
This drink includes raw apple cider, spices, ginger, honey with vinegar. You can see there’s a lot of sugar but, for energy, this beverage is a good option. The drink is organic and includes the goodness of ginger which in the long run can help with both circulation and digestion.
This recipe is loaded with delicious flavor and a hub for extra energy. The main feature of this recipe, apple cider vinegar (ACV), is one of those buzzy wellness ingredients that help to boost energy, control blood sugar, and promote significant weight loss. You can also use this drink instead of coffee as it delivers more health benefits with extra energy.
|Apple cider vinegar||2 tablespoon|
|Lemon juice||2 tablespoon|
|Ground ginger||1/2 – 1 teaspoon|
|Cayenne pepper||One pinch|
|Raw, local honey (optional)||One teaspoon|
|Warm or hot water||One glass|
- In a mixing dish, combine all of the ingredients.
- Stir them well and heat the mixture to personal preference.
- Cooldown the mixture and refrigerate it.
- Serve the drink into a glass and enjoy.
Super energy drink
It is a healthy energy drink recipe that will give you the necessary boost to start your day. With nutrient-rich ingredients like orange and coconut milk, you will get a ton of vitamins and protein that will help you to maintain long-lasting energy throughout the day.
If you are in an instantaneous rush for energy, then this recipe is the perfect solution for you as it’s super easy to make, it’s cheaper, healthier, and works faster compared to those pricey store-bought energy drinks.
Furthermore, to give you a kick start, the recipe combines oranges, coconut milk, yogurt, honey, and flaxseed all in one glass. These ingredients are beneficial to your health and are a good source of quick energy.
|Medium orange (peeled)||One (about one cup)|
|Light coconut milk||3/4 cup|
|Grounded flaxseed||One tablespoon|
|Light yogurt||One container (6 oz)|
- In a blender, combine all of the ingredients and mix until you get a smooth texture.
- Pour the mixture into a serving glass and enjoy this chilled homemade energy drink.
Do homemade energy drinks really work?
The fact is many store-bought energy drinks claim to store energy in your body, but research shows most of the claims don’t add up, instead some brands include chemicals that are harmful to your body. So, keeping that in mind, homemade energy drinks really work if you are using organic and healthy ingredients to make one.
You can add coconut water, fruits, leafy vegetables, and some sweeteners to make energy drinks at home. The main benefits of these natural sources are vitamins, antioxidants, and minerals which are the main reasons behind our daily energy intake. So, in terms of getting sufficient energy quickly, you can count on homemade energy drinks.