If you are a regular gymgoer, an athlete or just a hard-working person who likes to exercise, there are days when you need that additional boost of energy. And it’s true that those “magical” energy drinks that are advertised “give you wings” and provide the power to run the extra mile, but what do they contain? And most importantly, how do you choose safer and healthier options to increase your energy?

Ingredients in Popular Power Drinks to Be Wary Of

Caffeine

Caffeine is perhaps the most famous stimulant. It increases the activity of the brain and the nervous system, breathing, heart rate, and circulation of cortisol and adrenaline in the body. It makes us mentally alert and focused and reduces tiredness and fatigue, at least for an hour.

Many popular power drinks contain high doses of caffeine. With recommended limits of 400 mg a day for healthy adults and 200 mg for more sensitive consumers, it is wise not to overdo it. Too much caffeine causes serious symptoms: dehydration, dizziness, headaches, irritability, rapid heartbeat, and, as if it weren’t enough, after the energy surge, there is an even greater feeling of tiredness.

Sugar

Many commercial power drinks are loaded with sugar. Whether listed as sucrose, glucose, fructose, corn syrup, or high fructose corn syrup, all these forms of sugar give an instant boost of energy due to the fast transition in the blood. But this effect lasts only an hour, after which the body experiences a sugar crash, and you need to take some more. What’s more, sugar is full of empty calories, and too much of it leads to weight gain.

Guarana

This South American plant has 4-5 times higher seed caffeine content than the original coffee beans, so beware; the presence of guarana in the drink means more caffeine and other stimulants that aren’t listed in the content.

Choosing Healthy Energy Drinks: Key Ingredients to Look For 

If you want to enjoy the benefits of increased energy with no side effects, look for a healthy energy drink that is sugar-free and contains the following ingredients. 

B-vitamins

B3 (niacin), B6 (pyridoxine HCL), and B12 (cobalamin) are the three vitamins that have essential roles in food-to-energy conversion. They act as catalysts in metabolic processes and enhance the production of energy. 

Citrulline

This non-essential amino acid delays fatigue and promotes faster recovery between workout sets. In the body, it transforms into arginine, which increases blood flow to the muscles during exercise, so you can work harder and longer under duress.

Beta-alanine

Another non-essential amino acid that makes carnosine and other chemicals in the body boost muscle size and performance and increase anaerobic endurance (in weight training) and aerobic capacity (in long-distance running).

Creatine

This compound is made from three amino acids and improves exercise performance and muscle mass. With its immediate effects on strength and power, it allows more high-intensity work in competition and training.

L-carnitine

This amino acid transports the fatty acids into cells’ mitochondria, which burn them off and produce energy. L-carnitine also improves brain function and helps with weight loss, so the drink that contains it becomes a thermogenic fat burner.

Branched-Chain Amino Acids (BCAAs)

Leucine, isoleucine and valine (also known as branched-chain amino acids) are three amino acids that have been used by bodybuilders for decades. They have to be taken through supplements or food since they can’t be produced in the human organism. Their role is to reduce muscle tissue breakdown, decrease fatigue, and aid post-recovery, which is crucial for athletes. A high-quality energy drink usually contains a total of 1000 mg of all three.

Caffeine Again

Inevitable for a strong energy kick, but now in doses within the healthy 200 mg limit. A safe and healthy dose is 130 to 160mg of caffeine for a 250-ml can.

L-theanine

Another amino acid that lifts the mood and improves mental clarity and cognitive performance. When combined with caffeine, it minimises the jitters and calms the nerves. With it, athletes get enhanced focus and effective training while maintaining nerve health. 

When Should You Take Your Energy Sip?

The energy drink has the best effect if you take it one hour or at least 30 minutes before training. Some drinks can be used during the training, too, especially if you need to renew lost electrolytes. But, in the end, a lot of water will give you the best refreshment of all.

Other Healthy Ways to Increase Your Energy

Taking a power sip every time you need an energy lift isn’t a permanent solution for a constant feeling of tiredness. If you do feel so, check up on your lifestyle habits and try to make some changes.

• Get enough sleep—at least seven hours a night.
• Eliminate gadget use and blue light exposure at least two hours before bedtime.
• Eat healthy food with real nutritive calories, vitamins, and minerals;
• Reduce stress. Remove all the things that cause extra tension in your life.
• Reflect on your life, goals and values. What takes away your energy? Get insight and make the necessary changes.

In the end, if you have practiced this for a while but still feel tired and weary, visit your doctor for a thorough checkup.