In modern sports, energy drinks and pre-workout supplements have become almost mandatory. Bodybuilding occupies a leading place in the frequency of use of such supplements, although the need to quickly cheer up and get rid of drowsiness is often needed by those who do not engage in sports at all. In this article we will look at how to prepare an energy drink at home so that it does not contain harmful chemical components and is completely safe for health.
What are energy drinks?
An important component of sports nutrition are energy drinks - drinks that support strength, increase endurance, resistance and improve mood and concentration, increase motivation, and allow you to feel a surge of vivacity and energy. Energy drinks have a serious impact on the entire body and especially put a strain on the cardiovascular system, so it is important to choose an energy drink that matches your capabilities and brings a real effect, without causing harm to the body if possible. You should always carefully study the composition of an energy drink before purchasing. But many people wonder: is it possible to prepare an energy drink yourself, at home? Are there any components in energy drinks that are inaccessible to the average citizen?
Why are energy cocktails needed and how do they work?
The widespread use of energy drinks began relatively recently, although today they have become an integral part in sports, during sessions, during mental stress and other tasks that require vigor and clarity of mind. In fitness, energy supplements
, or pre-workout supplements as they are more commonly called,
significantly improve the performance of each workout
. As a result, the overall rate of progression increases.
However, such a pronounced effect does not go unnoticed and you have to pay for a significant increase in physical and mental performance. The central nervous system receives the main blow, and most of the components of energy drinks are aimed at stimulating it. The more often and more powerful drinks you drink, the faster your nervous system will deplete.
. This manifests itself in a number of side effects:
- Insomnia;
- Feeling of anxiety;
- Depression;
- Mood swings;
- Excessive sleepiness during the day and wakefulness at night;
- Increased blood pressure;
- Headache;
- Tremor of the limbs;
- Gastrointestinal disorders.
When using energy drinks, you cannot simply choose the most powerful ones, because the body will quickly launch a “protective mode” and compensate for excessive stimulation. Most often, this manifests itself in the development of tolerance to individual components of energy drinks, or incredible fatigue, which is noted one and a half to two hours after taking the drink. Therefore, it is important to choose only those drinks that will combine a moderate effect and relative safety for the body. Cooking them yourself is the best option and avoids most problems. We'll talk about how to make a homemade energy drink at home below.
Read also: The benefits and harms of energy drinks
Composition of energy workers
The main component of energy drinks is stimulants, most often caffeine. Previously, energy drinks and pre-workout complexes containing DMAA (the so-called “geranium”) were produced, but currently the production of supplements with this substance is prohibited in some countries, and DMAA itself is considered doping, so today you rarely see energy drinks with DMAA. Therefore, caffeine remains the main stimulant used in energy drinks and pre-workout drinks.
Adaptogens are often used in energy drinks, many of which have stimulating effects, for example, ginseng, eleutherococcus, ginger, etc.
Other important components of energy drinks are fast carbohydrates (glucose) and amino acids (BCAAs, beta-alanine, taurine, tyrosine, etc.), which supply muscles with energy, regulate energy metabolism, suppress fatigue, accelerate recovery, etc.
Sometimes the composition includes creatine, carnitine and vitamins - especially B vitamins (B3, B6 and B12), which regulate fat metabolism. Vitamin C is often found, which is an antioxidant and increases resistance to stress.
If the energy drink is planned to be used during training, then the composition includes electrolytes - mineral salts that are lost with sweat (sodium, potassium and magnesium salts).
Emergency methods of sobering up - help from a narcologist, IV drips
The fastest and most effective way, if you need to quickly sober up, is the help of a narcologist. Our specialists can come to your home; this service is completely anonymous.
A detoxification drip is selected individually for each person; we take into account all parameters, including the person’s weight and age, not to mention current diseases and intolerance to any drug.
The dropper will quickly cleanse the body of ethanol and its breakdown products, restore water, electrolyte and acid-base balance. Additional medications work to restore the body after a serious alcohol load. Obviously, not a single folk method, no matter how effective it may seem, can replace a professional IV. Only infusion-drug therapy can completely rid the body of ethanol breakdown products and help a person sober up.
Is it possible to make an energy drink at home?
Of course it is possible, but you should take into account the goals that you set for yourself. If the goal of training is weight loss, then you should avoid including carbohydrates in the drink (any type of sugar - glucose, fructose, syrups, honey, molasses, maltodextrin, etc.). If you want it sweeter, you can use artificial sweeteners, since the choice of them today is very large. Just remember that regular use of these substances is undesirable unless there is a good reason for it.
If you want to gain muscle mass or simply maintain your body during a workout, you can add some carbohydrates - honey or fruit syrup - to the energy drink you prepare with your own hands. Then the energy drink will not only deplete the body’s reserves, but also actually nourish the muscles during work. Adding BCAA in this case will be quite justified.
Caffeine can easily be obtained in the required amount from tea or coffee - depending on what you like best. If you want a caffeine-free drink, use adaptogens - ginseng, Chinese lemongrass, eleutherococcus, and you can even combine two types of extracts.
Vitamin C, a powerful antioxidant and anti-catabolic, can be added in powder, pill or other form and is available at any pharmacy. Among natural products, rose hips (simply a champion among others), black currants, sea buckthorn, kiwi, citrus fruits (orange and lemon), strawberries, and pineapple are rich in vitamin C. Using juice or decoctions of these berries will not only enrich the energy drink with ascorbic acid, but will also give it a unique taste.
So, the general principle of making an energy drink with your own hands, I hope, is clear. There remains a rich field for experimentation. Here are some simple recipes.
Cocoa-based energy drinks
The Indians still attach great importance to this drink, made from cocoa beans, considering it almost magical. Then, when they began to closely study their composition, they discovered that they contained approximately 26% protein, potassium, zinc, iron and almost all known minerals.
Those people who love cocoa have a good nervous and cardiovascular system. The drink relieves depression well, increases blood flow to brain cells and, in general, has a good effect on overall well-being. That is why sometimes doctors, instead of pills, recommend dark and dark chocolate, which contains a lot of cocoa, to some heart patients. And athletes drink it in large quantities when they need to restore their muscles.
Preparing a drink with cocoa is simple. This is usually indicated on the packaging. Just make sure that it actually contains this magic powder, and not a mixture or its substitutes.
The number of spoons of cocoa and sugar can be varied within wide limits. This ensures its usefulness and taste. After we decided on the composition and put everything in a container. Pour boiling water over the contents and place on the fire to bring the drink to a boil, but do not boil. You can drink this drink hot, warm or cold. In any case, it burns fat deposits well if done regularly.
Recipe for energy drink “Gold Standard”
Although I consider regular (but fresh, high-quality and properly brewed) tea or coffee the best energy drink, this recipe is no longer just coffee, but a real energy drink, no joke.
3 tsp coffee, 0.5 tsp. cinnamon, 1 tbsp. honey, 1 g ascorbic acid, 1 slice of lemon. Brew coffee with boiling water (200 ml), leave for 3 minutes, strain. Squeeze lemon into coffee, add all other ingredients and mix in a blender.
Option: instead of lemon and ascorbic acid, you can add 2-3 tbsp. raspberries or strawberries and 200 ml skim milk.
Recommendations for daily routine and nutrition
The consequences of alcoholic libations do not end, even if at some point you feel in good shape. Alcohol continues its negative effects and burdens the body. Therefore, it is so important to follow the diet and nutrition recommendations in order to recover with minimal losses to health.
First of all, you need good, sound sleep. The body needs quality rest and sleep is the right option to provide it. Next - fresh air. If you are at work during the day, then in the evening, no matter how much you want to go to the couch, be sure to take a walk for at least one hour. If it's a day off, you can spend more time walking.
Nutrition should also be gentle. Your stomach and liver have already received a significant blow, so it’s definitely not worth tormenting them with fatty, spicy and smoked foods. Light chicken broth, kefir, porridge, boiled white meat or fish - this is your diet for the next couple of days, until ethanol completely leaves the body.
Recipe for “Sports” energy drink
This energy drink is intended to be used during training.
3 tsp green tea, a few mint leaves, 1 blackcurrant leaf, 1 piece (1-2 cm) of ginger, 0.5 g ascorbic acid, 5 g bcaa (unflavored or something like “citrus mix”), 0.3- 0.5 tsp salt, 1 tbsp. rosehip syrup (or honey). Brew tea with mint and currants with 500 ml of boiling water, finely chop or grate the ginger. Leave for 5 minutes. Strain, add ascorbic acid, salt, syrup and amino acids. Mix everything well (preferably in a shaker).
You can sip this drink throughout your workout. It contains a little caffeine and ginger that will lift your spirits, salt will restore electrolyte balance, glucose will give the muscles and nervous system energy, BCAA will nourish the muscles, suppress catabolism and stimulate recovery and growth, ascorbic acid will help recovery.
How to sober up quickly enough to drive
In such a situation, the answer has no options: you can’t get behind the wheel until the alcohol has completely left the body, and this, depending on the amount drunk, can take more than one hour. However, reluctantly, doctors confirm that situations can be different, and then the person needs urgent sobering up. Well... It's worth taking the following steps:
- Stop drinking immediately.
- Gastric lavage. Vomiting prevents the absorption of alcohol into the blood, removes remaining alcohol from the stomach, and reduces the amount drunk.
- Sweet, strong tea tones the body and will help remove alcohol from the blood. Plain water will restore your water balance.
- A cool or contrast shower improves metabolism and blood circulation in the body.
- Smell the ammonia solution (ammonia) applied to the cotton wool.
And we repeat once again - it’s better not to get behind the wheel! The breathalyzer will still show the presence of alcohol in the blood.
Recipe for energy drink "Exot"
1 tbsp. hibiscus, 1 tbsp. rose hips, a pinch of cinnamon, 1-2 pcs. cloves, 20 drops of Eleutherococcus extract, 15 drops of Schisandra chinensis tincture. Brew hibiscus and rose hips with spices with boiling water (300-400 ml), leave for 30 minutes. Strain, then add tinctures - and you can consume. A surge of vigor and energy is guaranteed.
If you need a stronger effect, you can add Rhodiola rosea or ginseng extract (10 drops) - you will get super energy, you will definitely not be able to fall asleep after this for 4-5 hours. Caution: use only if you have a healthy heart!
And, of course, don’t forget that if you don’t have tea, coffee, ginger and any pharmaceutical infusions at home, then an excellent energy drink from Be First will always come to your aid: guarana extract.
When to abstain from invigorating drinks
You should not rely on miracle fuel, expecting it to increase your own efficiency in the gym, if:
- there is a systematic lack of sleep and there is no proper rest regime;
- during the day or before training there is no food intake with a sufficient amount of carbohydrates;
- there are inflammatory processes in the body;
- I'm worried about pressure surges.
Unhealthy ways to sober up quickly
The question “How to sober up quickly” is quite relevant, so the Internet is replete with information about ways and methods that supposedly will help you quickly achieve the desired result. However, in reality, many tips are not only ineffective, but even harmful and dangerous to health.
Surely many have heard of, or even used, such a method as taking ammonia orally. This is an unsubstantiated method; there is no evidence to support the sobering effectiveness of oral ammonia solution. Moreover, if you even slightly exceed the dosage of ammonia dissolved in water, you can seriously harm the body, especially if there are even hints of gastrointestinal diseases. Don’t do this, don’t implement advice from home-grown specialists.
Another tip is an enema. Of course, cleansing the intestines will help sober up, but the gastrointestinal tract is already overloaded from the effects of alcohol, and an enema is very aggressive. It is better to normalize your diet, eat more foods rich in fiber, fermented milk products, drink a lot of water, take absorbents.
It is not recommended to overload the body with physical exercise; the stress on the heart can be fatal. This also includes cold douches, diving into an ice hole, going to a bathhouse or sauna.
Coconut water
It's hard to find 100% natural ready-made sports drinks, but drinking coconut water will definitely help. You only need 100% pure coconut water.
Coconut water contains 5g of carbohydrates per 100ml, very close to that of a sports drink, and contains an impressive blend of minerals such as sodium, potassium, calcium, phosphorus and magnesium.
Many of which are also found in specialty drinks. If you don't like the taste, try adding fresh lemon juice to it. The downside is that it is not as cheap as artificial water (coconut water is extremely expensive).
Try replacing all sports drinks with regular coconut water. Believe me, this is the healthiest natural drink.
Fruit
Ingredients:
- 250 ml real fruit juice;
- 250 ml water;
- a pinch of salt.
Mix everything thoroughly. Use only natural juice. Naturally, it contains 10.4g of carbohydrates per 100ml, so overall this finished drink contains around 26g of carbohydrates.
This drink is relatively inexpensive, and each serving will cost you somewhere between 10-20% of the cost of a store-bought one. The price will only increase if you use expensive juices.
