The crazy pace of modern life and the desire to have time to do an incredible amount of work in a day take a lot of energy from a person, so not only in the evening, but often even in the morning many people feel like squeezed lemon. That is why all kinds of energy drinkers began to enjoy such popularity - drinks that charge you with energy, energy and strength, relieve fatigue and drowsiness. Such energy drinks occupy a special place in the world of sports nutrition, because with their help athletes can increase their strength indicators, increase endurance, improve metabolism and make the body work in training, like a motor. Despite the fact that today you can freely choose and purchase any energy, many fitness trainers and athletes advise you to cook them yourself at home, and there are many reasons for this.
What to make an energy drink from
Athletic energy is needed by athletes to achieve a specific result, so each drink has its own special positive properties:
Helps the body recover, providing it with energy,
Replenishes fluid loss by maintaining a water-salt balance,
Increases Strength and Stamina,
Burns fat (drying)
Raises muscle tone,
Improves performance during and after training,
Provides the body with the necessary vitamins and beneficial elements.
To get the effect you need, you need to understand what ingredients a cocktail should consist of. Knowing the ingredients will help you prepare the most effective and powerful dope.
You will need fairly simple and inexpensive components that can be purchased at any store or pharmacy:
Tea bags (usually black)
Strong coffee (caffeine),
Ascorbic acid in tablets (vitamin C - you can take freshly squeezed lemon juice),
Ginseng and Eleutherococcus tinctures (sold in solutions),
Dextrose or glucose tablets
Cane or regular sugar
BCAA powder (sold in sports nutrition stores, you need it to get the three most important amino acids).
In addition, water will be needed as the basis of drinks. Also, some recipes recommend using various additives for taste: rosehip syrup, berry jam, spices (cinnamon, cayenne pepper), etc.
To make a cocktail, you will need a mixer, a blender or a shaker - in short, equipment with which you can grind and thoroughly mix all the components, bringing them to a state of homogeneous mass. Nothing more is needed.
In times of fatigue, you can just have a cup of coffee, however, together with other ingredients you get a real invigorating drink. Due to the high caffeine content, the body instantly wakes up and is ready to "work" further. However, do not forget about precautions.
Important! Coffee energetics should not be carried away if you have cardiovascular diseases.
Coffee with butter
This energy drink is popular in South America. For cooking you need:
- 3 tsp butter,
- 3 tsp ground coffee
- ½ tsp Sahara,
- 0.4 l of water
- cinnamon on the tip of a knife.
Pour coffee in hot water. While the drink is infused, dissolve the oil in a water bath. Combine butter and coffee together, add sugar and mix well with a whisk. At the end, put cinnamon in the drink.
It’s as easy as cooking this energy drink. Ingredients:
- 200 ml Coca-Cola
- 1 tsp black coffee.
Add coffee to Coca-Cola and mix thoroughly to dissolve it completely. The drink will be very strong. A day is enough to drink 2 glasses of such an energetic, otherwise the sleep regimen may be disturbed.
This is a more gentle, but no less effective recipe. The power engineer will turn out tonic and very tasty. Ingredients:
- 100 ml espresso custard
- 200 ml of nonfat milk,
- 100 g of berries (wild strawberries, raspberries. Blueberries),
- 1 tsp ground cinnamon
- 1 tbsp. l honey
- a pinch of cocoa.
The preparation is extremely simple - send the ingredients to a blender and mix.
Tea power engineers
Green and black tea have tonic properties, since they contain a huge amount of antioxidants, catechins and a certain amount of caffeine. They improve blood circulation in the brain, increase attention and increase mental activity. At the same time, experts recommend drinking black tea in the cold season, and green is ideal for heat.
Do not neglect herbal teas, which are easy to make at home. For example, ginger, Chinese magnolia vine, Eleutherococcus, ginseng, etc. have invigorating properties. They combine perfectly with black and green tea, enhancing each other's action. Let's look at a couple of popular recipes.
Black tea with ascorbic acid
This drink is ideal for people who are faced with regular physical activity. For example, play sports or are engaged in hard physical work. The following ingredients will be needed:
- 1 tbsp. l leaf black tea,
- 15 tablets of ascorbic acid,
- 10 g of BCAA powder,
- 10 g glucose
- 10 drops of Eleutherococcus solution,
- ½ liter of water.
All ingredients except black tea are available at the pharmacy. Boil water and make tea. Allow to cool, then pour the drink into a plastic bottle. Add ascorbic acid, glucose, solution and powder. Shake well. The prepared volume is enough for 1 day.
This drink is useful in that it helps to sleep in a shorter time, and also perfectly relieves chronic fatigue syndromes. Ingredients:
- 1 tsp long black tea
- 3 g dry ginseng root.
Brew black tea with boiling water (100 ml). Grind the ginseng root, put in tea and let it brew for 10 minutes. With this method of brewing, the aroma of the drink will become more saturated, and the taste is softer.
Chinese Schisandra Tea
In the classic brewing recipe, you need to use berries, and roots, and leaves, and plant branches. The most important rule is to take 15 g of raw material per 1 liter of water.
Rinse all ingredients thoroughly under water. Cut branches and roots, berries can be chopped. Put all the raw materials in a kettle, fill with water and bring to a boil. Then reduce the heat to a minimum and boil for 10 minutes. Leave to insist for another 10 minutes, the lid should not be opened during this.
Strain the drink. To improve the taste in tea, you can add lemon juice or honey.
If tension has accumulated, be sure to prepare this drink. Ingredients:
- 100 ml brewed green tea,
- 1 lemon
- a couple of branches of fresh mint,
- 100 ml of water
- 1 cup of cubes of people.
Squeeze the juice from the lemon. Wash and chop the mint. Combine the ingredients in a shaker and shake well. The tonic drink is ready!
This is a purely Japanese drink that concentrates. Ingredients:
- 1.5 tsp matcha tea
- 100 ml of almond milk,
- 1 tsp food collagen.
Almond milk should be heated, but not brought to a boil. Put collagen and matcha in a cup (this is such a bioadditive), pour milk. Shuffle. You can also beat with a blender to get airy foam.
Drinks with ginger not only strengthen the immune system, but also tones well. Ingredients:
- 20 g of ginger roots
- 2 slices of lemon.
Wash a piece of ginger. Peeling it from its peel is not worth it, since it is there that gingerol is located. This is a substance that affects performance.
Grate the ginger root and pour warm water (200 ml). Cover and let stand for 10 minutes. Then add lemon to the drink.
The expanses of social networks are full of smoothie recipes. Now they have become very popular, they are often used for a quick snack. Energy smoothies have an invigorating effect, relieve lack of sleep and help the body cope with stress.
Dr. Green detox
This is a real explosive cocktail for the body, which contains many useful substances. The following ingredients will come in handy:
- 50 g spinach
- 100 ml coconut water or almond milk,
- half peeled cucumber
- half peeled lemon
- 10 g of ginger root
- 1 bunch of cilantro and parsley.
Combine all ingredients in a blender and mix.
The cocktail is great for starting the day. The berries have fructose, which supports the energy in the body throughout the day. Ingredients:
- 100 g of frozen berries (red currants, strawberries, blueberries, gooseberries, etc.),
- 2 tsp matches
- 1 lime
- 100 ml of water.
Squeeze the juice from the lime. Combine all ingredients in a blender and mix.
Apple Nut Smoothie
Apples are rightfully considered sources of energy, and nuts are nutritious. The remaining ingredients perfectly complement this drink. You will need:
- 2 green apples
- 50 g of walnuts or almonds,
- 4 dates
- 2 bananas
- 50 ml of milk
- ½ cup ice cubes.
Peel bananas and apples. Soak the dates and take out the bones. Combine the ingredients in a blender and mix.
The cocktail is quite exotic and very tasty. If you feel a feeling of fatigue surging over you, then by all means prepare it. Ingredients:
- 1 banana
- 50 g of dark chocolate,
- 2 bunches of spinach
- 100 ml of soy milk
- 1 tsp chia or flax seeds
- a couple of mint leaves.
Combine all ingredients in a blender and mix.
This smoothie starts metabolic processes, cleanses the body and saturates it with vitamins. Ingredients:
- 2 apples
- 2 grapefruits
- 1 cucumber
- 4 stalks of celery,
- ½ beets.
For cooking, you need a juicer. Squeeze the juice from the fruits and beets. Pour juice into a blender, add peeled cucumber and celery. Mix.
Energy with spices
It has long been proven that spices and seasonings ensure the normal functioning of the brain, increase endurance and energy. In the East, spices have been used for a long time, they are added not only to the first and second courses, but they also make sweets from them and add to various drinks. A surge of vigor is best provided by turmeric, zira, cinnamon and cloves.
An amazing drink that will energize. Ingredients:
- 100 ml of nonfat milk,
- ½ tsp cinnamon
- ½ tsp turmeric
- 1 tsp liquid honey
- a pinch of black pepper
- a pinch of cayenne pepper.
Put milk in a steam bath and add ingredients there, stirring all the time. Cook for 10-15 minutes. It is not necessary to bring to a boil.
It turns out interesting to taste. Ingredients:
- 100 ml of water
- 20 g of ginger root
- ¼ tsp ground cardamom
- ¼ tsp turmeric
- 2 tsp honey.
Ginger root through a grater and combine with spices. Pour all over with hot water, mix and let it brew. Then strain and sweeten the tea with honey.
Rules for preparing power engineers at home
There is nothing difficult to prepare energy drinks at home, but some nuances of drinking do exist. They are certainly worth considering:
- Energy, which includes fresh vegetables, fruits and herbs, it is better to drink immediately after cooking.
- Drinks should be drunk in small sips.
- Vitamin C rises well. It is found in large quantities in apples, various berries, and orange.
- Energy is better to drink in the morning, otherwise you will overtake insomnia.
- Invigorating drinks should be drunk occasionally, otherwise the body gets used to the additional stimulus from the outside. It is also important to monitor the amount of drunk per day, otherwise an overdose may occur. It is optimal to drink 1-3 glasses per day.
An energy drink is an anti-sedative that stimulates the central nervous system. Often they are drunk to improve performance, increase stamina and get rid of drowsiness. An invigorating drink can be prepared at home without any problems. Their action will not differ in any way from those bought in the store, but the composition will please with its naturalness and usefulness.
To understand which of the following recipes is suitable for you, you need to cook them. Thus, you are sure to find your favorite energy drink.
How to make a power engineer at home: a detailed cooking instruction
Preparation of an energy drink does not take much time. Look at the example of an impromptu “master class” that sportsman Jonathan Bartel shows, demonstrating how to quickly and easily make a pre-workout energy cocktail using various mixes and additives that are sold in sports nutrition stores.
Pour a little chilled boiled water (about two cups) into a blender or shaker and put some ice (a couple of handfuls) into it.
Turn on your equipment to crush ice and make a cold base for a cocktail.
Then add the dry mix (pre-workout complex) that you usually take to the spoon.
The next step is to add a spoonful of liquid L-carnitine to speed up the metabolism in fat cells.
Then add a scoop of glutamine.
Now you can turn on the blender and mix all the ingredients well.
Pour the mixture into a glass or mug and drink on health!
It is believed that the main task of any energy drink is to supply the body with energy, but few people know that in fact the power engineer simply acts in a stimulating way, forcing this internal energy to produce this energy. That is, your body's own reserves seem to give energy to you on loan, but the problem is that this kind of “debt” will have to be returned.
With natural energy, the situation is much simpler and more transparent: they tone the body, give a surge of strength and vigor, without harming your health. Nevertheless, even they should not be abused. Any energy drink should be taken in small sips before training (twenty to thirty minutes before the start). Remember to drink water during and after your workout to avoid dehydration.
The most powerful energy man
The recipe for this drink consists of two parts. The first part is an example of the preparation of a classic home energy industry.
You will need to pour three bags of black tea with boiling water and let it brew for ten to fifteen minutes to get a real “chifir” (0.25 liter).
Then pour the infused liquid into a 0.5 L bottle and add cold water to make it full.
Then take twenty tablets of ascorbic acid (they are sold in a dosage of 50 mg) and either make powder from them and put it in a bottle, or crumble them into a liquid and shake until they are completely dissolved.
Screw the cap tightly and tightly and put the bottle in the refrigerator.
As you can see, everything is very simple and affordable. You can drink the drink during the training: caffeine, which is contained in tea, will have a tonic effect on the body, you will compensate for the loss of moisture with water, and ascorbic acid will block the production of cortisol and saturate you with vitamins.
A stronger energetic will be obtained if a few more ingredients are added to the basis of this classic recipe (before placing the drink in the freezer):
Ten to twenty drops of Eleutherococcus (alcohol tincture),
Ten grams of glucose (depending on the dosage, it can be ten tablets of one gram or twenty of 0.5),
And from five to ten grams of BCAA powder.
These components will enhance the effect: glucose will provide muscles with energy, Eleutherococcus will have a stimulating effect, and the powder will contribute to the recovery process.
Energy cocktail for athletes
But a recipe that is perfect for any athlete - a runner, athlete, wrestler, swimmer or cyclist, because during the training process there is a profuse sweating. Losing fluid with sweat provokes a violation of the ionic balance of the body, so your task is to prevent dehydration and restore the balance of ions.
To achieve this, it is necessary to provide the body with rehydration. This can be done using mineral water or rehydration solutions (usually they are bought in a pharmacy, for example, "Rehydron"). Use the previous recipe in the classic or advanced version, simply replacing plain water with mineral or solution.
If you want to cook an energy drink that does not contain caffeine, then pay attention to the following recipe.
Take about a liter (0.5-1 liter) of mineral water. It should not be cold, so that the remaining components dissolve more easily.
Squeeze the juice of one lemon into the water and put a couple of tablespoons of honey (better take the liquid).
Mix the mixture well and add a few drops of any plant adaptogen (alcohol tincture of Eleutherococcus, ginseng, lemongrass or pink rhodiola) and succinic acid (about 0.15-0.30 grams).
You can put the drink to cool.
With the help of such doping, you will improve your performance in training and gain a boost of energy without changing the normal functions of the body.
Cocktail for increased stamina and a boost of strength
The basis for one of these drinks will need to be prepared at night: grind four tablespoons of mint and pour them with two glasses of boiling water, leaving it to infuse until the morning.
In the morning you just have to strain this peppermint tincture and add freshly squeezed lemon juice and a little honey, and then add two glasses of mineral water.
Here is another recipe for an invigorating cocktail that will help you become more powerful and hardy during your workout.
Boil and cool one liter of water (you can make a drink with the expectation of half a liter, but then you will need to reduce all the ingredients by half).
Throw ascorbic acid tablets into the water and stir to dissolve (150-200 mg will be required).
Add two tablespoons of rosehip syrup (available at the pharmacy) and lemon juice to taste.
To make the cocktail even tastier and healthier, put two tablespoons of honey or berry jam in it (you can take raspberry or strawberry).
Vitamin and healthy energies
Energy drinks can be a real storehouse of vitamins and beneficial elements for your body.
For two cups of water, add one fourth cup of freshly squeezed lemon and lime juice, two teaspoons of honey or cane sugar and sea salt on the tip of the knife. The drink stabilizes the composition of the blood and will maintain the balance of electrolytes.
If you have coconut water, then you can try the next cocktail. It will take three cups of it for one cup of ordinary water, one cup of ice in cubes and one cup of fresh strawberries. All this will need to be whipped in a blender into a homogeneous mass, adding two teaspoons of honey or sugar and a little sea salt.
Another recipe with coconut water: for one cup of coconut water, take one cup of diced watermelon and beat well. If the watermelon is not too sweet, you can add sugar or honey. Also squeeze the juice of one lime into the mixture.
Peel and dice the pineapple (you need two cups), add to it 7-8 teaspoons of brown sugar, juice of one lemon and three teaspoons of lime juice, fill with water, put ice and mix well in a blender (you may need to whisk only pulp of pineapple, and then remove with a spoon or strain the liquid through a sieve so that the drink is not too thick, and only then add the rest of the ingredients).
Do you drink energy drinks to achieve greater effect in training? Have you tried cooking energy at home yourself? Please share your experiences and favorite recipes for energy cocktails in the comments.
Why energy is needed and how do they work
The mass use of power engineers began relatively recently, although today they have become an integral part in sports, during sessions, with mental stress and other tasks that require vigor and clarity of mind. In fitness, energy supplements, or pre-workout complexes, as they are often called, significantly increase the performance of each workout. As a result, the overall rate of progression increases.
Nevertheless, such a pronounced effect does not pass without a trace, and you have to pay for a significant increase in physical and mental performance. The central nervous system receives the main blow, the stimulation of which is directed at most of the components of power engineers. The more often and powerful drinks you drink, the faster the nervous system will be depleted. This is manifested in a number of side effects:
- Feeling of anxiety
- Mood swings
- Excessive daytime sleepiness and wakefulness at night,
- High blood pressure
- Tremor of limbs
- Gastrointestinal Disorders.
When using power engineers, one cannot simply choose the most powerful ones, because the body will quickly launch a “protective regime” and will compensate for excessive excitement. Most often, this is manifested in the development of tolerance for certain components of power engineers, 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. Do-it-yourself cooking is the best option to avoid most problems.
What is a part of power engineers and pre-training complexes
Drinks that are sold in the store are more likely to contain safe ingredients:
The composition of sports supplements is much higher, they can include both light components in the form of plant extracts (ginseng, ginger, yohimbine, tyrosine), and strong stimulants (geranium or DMAA, synephrine and others). The latter have a depressing effect on the central nervous system, because their administration leads to a number of negative effects. Therefore, the reason for preparing such additives on their own is not only saving, but also the ability to eliminate harmful components. Using various recipes, you can choose the composition for any need, from hard training, to sleepless nights during the session.
Another difference between the power engineers that you cook at home is the flexibility of the components. You can select recipes for different types of activity, focusing on physical or mental stimulation. For example, 99% of the additives contain coffee, which in some cases makes their intake impossible for people with high blood pressure or hypersensitivity. When making a drink at home, you can replace caffeine with other components and use it without any concern.
Classic power engineer
The recipe is considered the most versatile and tastes good. It can be used for any purpose, from sports to stimulating mental activity. For cooking you will need:
- 3 tea bags (or tea leaves for three cups of tea),
- 500 ml of water
- Ascorbic acid - 1 gram (20 tablets of 50 mg or a similar amount in other dosages).
First make tea in a cup, pour 200 ml of boiling water. Let it brew for 10 minutes. After the tea has cooled, add the remaining 300 ml, dissolve ascorbic acid in the liquid and put the bottle in the refrigerator. For taste, you can add a teaspoon of honey.
How to make an energy drink at home.
If classic power is not enough, you can improve it with a few components. Take all the steps from the previous recipe, and then add to the bottle:
- Tincture of Eleutherococcus (20 drops),
- 10 grams of glucose in tablets (20 tablets of 0.5 g each),
- 1-2 servings of BCAA (5 to 10 grams).
Such an energetic is ideal for aerobic and anaerobic exercise, because it is able to protect muscle mass from destruction, give clarity of mind and vitality.
This recipe is suitable for those who avoid or completely eliminate caffeine in the diet. For cooking you need:
- Up to 1 liter of water (depending on the preferred concentration),
- 2 tablespoons of honey
- Lemon juice (from one half of a lemon),
- 0.3 g succinic acid
- 20 drops of ginseng or eleutherococcus.
In cyclic sports, crossfit in the summer, it is recommended to use mineral waters instead of ordinary water. They contain minerals and salts, which will additionally replenish the resources spent by the body. Replacement with mineral water will make it possible to make from any recipe not just an energetic, but an isotonic drink. It is proved that taking it during training can increase its effectiveness to 35%.
To make a good energy drink at home is not so difficult, for this it is enough to take proven recipes and an optimally selected formula. Nevertheless, do not forget that this is not a tasty cocktail, but first of all an “energy booster”, which is designed to provide vigor, energy, concentration and increase efficiency. The taste can be influenced by adding neutral components in small quantities: honey, lemon juice, fresh ginger root (previously grated and filtered through a sieve).
Important to rememberthat the reception of power engineers is recommended no more than once a day and no later than 4 hours before bedtime.