Energy drinks of various colors and flavors can be found all over the world. However, all of these drinks contain the same ingredients, namely water, flavoring, and electrolytes. Luckily, you can make your own energy drink at home because it's easy to make and the ingredients are easy to find.
Ingredients
Basic material
- 473 ml of water
- 236 ml unsweetened fruit juice (you can use apple, orange, lemon, lime, grapefruit, or grape juice)
- 1/8 teaspoon salt
- 2 tablespoons natural sweetener (honey, cane sugar, agave nectar, etc.)
Additional Ingredients
- Fresh fruits
- Chia seeds
- Caffeine pills (200 mg)
- Coconut water
- Kale/spinach
- 2 teaspoons natural apple cider vinegar (helps improve blood sugar
Protein Drink Ingredients
- 1 whole banana, cut into 4 parts
- 1 tablespoon wheat germ (the core of the wheat germ)
- 236 ml unflavored, fat-free yogurt
- 1 tablespoon whey or artificial protein
Step
Method 1 of 1: Making a Simple Energy Drink
Step 1. Understand the benefits of different energy drinks
In essence, all energy drinks rehydrate your body and provide the minerals, vitamins, and electrolytes your body needs to function at its best. Some energy drinks are made to keep you awake/fresh. Some types give your body energy again after a workout, and others help maximize exercise results. By knowing the components of an energy drink, you will be able to make the right type of energy drink.
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Electrolyte:
A natural chemical that helps your muscles communicate and function properly. Electrolytes are found in salt and fresh fruits such as bananas and strawberries.
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Sugar:
Humans need sugar to be able to carry out activities because sugar is the basic unit of energy needed by muscles and cells to survive. Sugar can be found in almost all foods, from honey and granulated sugar to fruits and vegetables. Because it is a type of simple carbohydrate, sugar will be directly converted into energy after being digested.
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Proteins:
Most of the functions of the human body are carried out by proteins, from the use of muscles to resistance to infection. After an intense workout, we need to replenish protein to heal our muscles and promote their growth. In most energy drinks, protein can be found in yogurt, milk, or special protein powders.
Step 2. Combine water, fruit juice, salt and sweetener in a blender
Put all the liquid in a blender and use a spoon to taste it. If it's too runny, add more fruit juice. However, if it tastes too sour or sweet, add more water.
- Replace water with coconut water to add potassium and naturally occurring simple sugars to your drink.
- Don't add sugar if you're using sweetened fruit juices or large amounts of fresh fruit.
- You can also add less water and use ice instead to make a cooler drink.
Step 3. Add fruits to get vitamins and sugar
Fruits are a natural source of energy, vitamins, and minerals that the body can process quickly for energy. While not exhaustive, the following fruits can provide certain benefits to your drink:
- Watermelon, blueberries, and cherries contain antioxidants that can reduce muscle pain.
- Bananas, kiwis and peaches contain high levels of potassium. Potassium is an essential electrolyte.
- Citrus fruits are high in vitamin C, which is needed by the immune and cardiovascular systems. In addition, this type of fruit will also keep you awake.
Step 4. Fruits and vegetables such as kale, spinach, and apples (with their skins on) are high in fiber and vitamin A
Step 5. Add supplements such as protein powder or caffeine
Once you've created your energy drink base, you can add supplements to maximize the drink's benefits. To make the drink thicker and more filling, you can add yogurt and ice.
- Protein powder and wheat germ are great for helping build muscle after intense exercise.
- Chia seeds contain antioxidants, calcium and omega 3 which can help increase energy and brain health.
- Although powdered caffeine and taurine are dangerous in high doses, their use is legally permissible and can increase the energy in your drinks like "Red Bull" or "Rockstar" drinks. Be sure to check the recommended dosage before putting it in your drink.
Step 6. Mix all the ingredients
If you are making a simple drink consisting of water, juice, salt, and sugar, you can mix it with a spoon. However, if you're adding fresh fruit, yogurt, ice or vegetables like kale, you'll need to use a blender to mix them in.
