Energy drinks of all colors and flavors can be found in markets around the world, but they all have basically the same ingredients -- water, flavor and electrolytes. Fortunately, making an energy drink at home is incredibly easy, and you'll probably already have all the ingredients on hand.
- 2 cups of water
- 1 cup unsweetened fruit juice -- (apple, orange, lemon, grapefruit or grape)
- 1/8 teaspoon of salt
- 2 tablespoons of natural sweetener (honey, brown sugar, agave nectar, etc.)
- Fresh fruit
- Chia seeds
- Caffeine tablet (200 mg)
- Coconut Water
- 2 tablespoons of apple cider vinegar (it helps regulate blood sugar)
protein drink ingredients
- 1 whole banana cut into four parts
- 1 tablespoon of wheat germ
- 1 cup non-fat plain yogurt
- 1 tablespoon of whey (whey protein) or artificial protein
Method 1 of 1: Making Simple Energy Drinks
Step 1. Understand the benefits of different energy drinks
By default, all energy drinks rehydrate the body and provide the essential minerals, vitamins and electrolytes for its best function. There are energy drinks that are meant to wake you up, some restore your body after exercise, and others help you perform better during a weight training session. Knowing the parts of an energy drink will help you prepare the ideal one for you.
natural chemicals that help your muscles communicate and function properly. They are found in salts and in fresh fruits such as bananas and strawberries.
humans need sugar to function because sugars are the basic unit of energy our muscles and cells need to survive. They are found almost anywhere from honey and sugar to fruits and vegetables. Because they are simple, our bodies can use them as an energy source right after they've been ingested.
most of the functions of the human body are carried out by proteins, from using our muscles to fighting infections. After an intense physical training, we need to replenish the proteins to recover the muscles and promote their growth. In most energy drinks, protein is found in yogurt, milk and in powdered form.
Step 2. Blend the water, fruit juice and sweetener in a blender
Put all liquids in a blender and use a spoon to taste. If the drink is too diluted, add more juice. If the flavor is too sour or too sweet, add more water.
- Replace the water with coconut water to naturally add potassium and simple sugars to the drink.
- Avoid adding sugar if using sweetened juice or lots of fresh fruit.
- It is also possible to use less water, adding ice to make the drink cooler.
Step 3. Add fruits for vitamins and sugars
Fruits are a natural source of energy, vitamins and minerals, and your body can quickly process them for energy. The following fruits can give your drink some specific properties:
- Watermelon, blueberries and cherries have antioxidants that can relieve muscle pain.
- Bananas, kiwis and peaches are rich in potassium, an essential electrolyte.
- Citrus fruits are packed with vitamin C, which is necessary for healthy cardiovascular and immune systems, and will help wake you up.
Step 4. Fruits and vegetables such as kale, spinach and apples (with the skin) are rich in fiber and vitamin A
Step 5. Add supplements such as protein powder or caffeine
Once you have created the base of your energy drink, you can add supplements to make it more effective. To make a thicker drink that fills easily, you can add yogurt and ice, for example.
- Protein powder and wheat germ are great for rebuilding muscle after intense physical activity.
- Chia seeds contain antioxidants, calcium and omega 3, which can help increase energy levels and brain activity.
- Powdered caffeine and taurine, while dangerous aplenty, are a nice way to give your energy drink an extra boost, like Red Bull or Rockstar. Check recommended amount before addition.
Step 6. Beat all ingredients
If you are making a simple drink of water, juice, salt and sugar, you can make the mixture manually. However, if you add fresh fruit, yogurt, ice or green leaves, you will need to use a blender.