In any supermarket you can find energy drinks of many flavors and colors, but in principle they contain the same ingredients: water, aromas and electrolytes. Making them at home is really easy, among other things it is likely that you already have everything you need available.
Ingrediants
Basic Ingredients
- 2 cups of water
- 1 cup unsweetened fruit juice (apple, orange, lemon, lime, grapefruit, grape)
- 1 pinch of salt
- 2 tablespoons of natural sweetener (honey, brown sugar, agave nectar, etc.)
Additional Ingredients
- fresh fruit
- Chia seeds
- Caffeine tablet (200 mg)
- Coconut water
- Black cabbage / spinach
- 2 teaspoons of apple cider vinegar (can help regulate blood sugar)
Ingredients for Making a Protein Drink
- 1 whole banana cut into 4 parts
- 1 tablespoon of wheat germ
- 1 cup of low-fat plain yogurt
- 1 tablespoon of whey or artificial protein
Steps
Method 1 of 1: Simple Recipe
Step 1. Find out the benefits of different energy drinks
Basically they are all effective for hydration, but also for taking in essential minerals, vitamins and electrolytes for the body to function at its best. Some help you wake up, some help you get back on your feet after exercising, and some help you train more profitably. Knowing the component parts of an energizing drink is useful for preparing one that suits your needs.
- Electrolytes, or natural chemicals that promote proper communication and muscle functioning. They are found in salt and in different types of fresh fruit, such as bananas and strawberries.
- Sugars. Humans need them to function at their best, as sugars are the main energy unit that muscles and cells need for survival. They are found almost everywhere: honey, sugar, fruit and vegetables. Being simple, the body can use them to give you energy immediately after consumption.
- Proteins. Most of the body's functions (from using muscles to fight infections) are performed by proteins. After an intense workout it is necessary to replenish them to promote muscle recovery and development. In most energy drinks, protein is provided by yogurt, milk, or protein powders.
Step 2. Mix the water, juice, salt and sweetener
Put all the ingredients in the blender jar and taste them with the help of a spoon. If the drink is too watered down, add more juice. If it's too tart or sweet, add more water.
- Replace plain water with coconut water to naturally enrich the drink with potassium and simple sugars.
- If you use sweetened juice or lots of fresh fruit, don't sugar.
- You can also use less water and add some ice to make a refreshing drink.
Step 3. Add fruit for vitamins and sugars
Fruit is a natural source of energy, vitamins and minerals. The body processes it quickly to immediately supply energy. Although the following list is not exhaustive, it offers some types of fruit that are perfect for enriching the drink with specific properties:
- Watermelon, blueberries, and cherries have antioxidants that can relieve muscle soreness.
- Bananas, kiwis and peaches are rich in potassium, an essential electrolyte.
- Citrus fruits are rich in vitamin C, which is necessary for the cardiovascular system and the immune system. Also, it helps to wake up.
Step 4. Fruits and vegetables such as kale, spinach and apples (unpeeled) are high in fiber and vitamin A
Step 5. Add supplements, such as protein powders or caffeine
Once the base of the drink has been created, it is possible to use supplements to make it even more effective. For example, use yogurt and ice to make a thick, filling drink.
- Protein powders and wheat germ are effective for building muscle mass following an intense workout.
- Chia seeds contain antioxidants, calcium and omega-3s, which have energizing properties and are good for the brain.
- Although they are dangerous in large quantities, caffeine powder and taurine can give you even more energy, allowing for a Red Bull-like drink. Be sure to check the recommended doses before proceeding with the preparation.
Step 6. Blend all the ingredients
If you make a simple drink made from water, juice, salt and sugar, you can always mix them by hand. However, if you add dried fruit, yogurt, ice, or leafy vegetables like kale, you'll need a blender to get a smooth result.
