Dozens of commercially produced drinks line store shelves and offer a promise of boosting your energy level. The problem with such products is that their ingredients can lead to undesirable side effects. Katherine Zeratsky, a registered dietitian for MayoClinic.com, notes that caffeine-rich commercial energy drinks can cause you to feel nervous, irritable or restless, and they can also increase your heart rate and blood pressure level. For a healthier, natural boost, make your own nutritious drinks.
Benefits
Natural drinks hold a number of advantages over commercial products. Since they're made from whole, fresh ingredients, they do not need to be fortified with vitamins and minerals, and their nutritional values may be greater. In addition, when you get your energy boost from natural sugars and nutrients instead of added sugar and caffeine, that energy is likely to last longer.
Ingredients
Sugar is one ingredient that can boost your energy on a temporary basis, but getting it through commercially processed sweeteners can result in a "blood sugar crash" that eventually leaves you with a rock-bottom energy level. To get the boost naturally, include fresh or frozen fruit in your drink. In addition to raising energy, ChooseMyPlate.gov reports that fruits have the potential to lower your risk of cancer, heart attack, stroke, diabetes, kidney stones and bone loss. It's also important to include at least one source of lean protein in your drink. According to registered dietitian Maria Adams of USC University Hospital, eating high-protein foods can help raise your energy level and fight off infection.
Shake Recipes
For a simple energy booster, combine crushed ice with a medium frozen banana, 1/2 cup of fresh or frozen raspberries, 1 cup of skim milk and an optional drizzle of honey. The shake has 220 calories and 10.5 g of protein. To get more protein, blend crushed ice with 1 cup of nonfat Greek yogurt, 30 g of whey protein powder, 1/2 cup of fresh or frozen blackberries, and 1/2 cup of fresh or frozen sliced strawberries. That will give you a shake with 290 calories and nearly 45 g of protein.
Considerations
Natural, homemade smoothies and energy drinks can offer a host of health benefits, but it's important to use them in moderation along with whole foods from every main group so that you maintain a balanced diet and avoid nutrient deficiencies. If you're watching your daily calorie count or trying to lose weight, you may want to use a shake as a daily meal replacement instead of a dietary supplement or snack. Before making any major changes to your eating plan, speak with your physician.
References
- MayoClinic.com; Energy Drinks - Do They Really Give Me Energy?; Katherine Zeratsky, R.D., L.D.; March 2010
- ChooseMyPlate.gov; Why Is It Important to Eat Fruit?; June 2011
- USC University Hospital; High-Calorie, High-Protein Diet; Maria Adams, R.D.; January 2010
- USDA.gov: National Nutrient Database for Standard Reference
- LIVESTRONG.com MyPlate: Calories in Total 0% Greek Yogurt
- LIVESTRONG.com MyPlate: Calories in Whey Protein Powder
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