When it comes to the hustle and bustle of everyday life it can be easy to fall into a slump half way through the day. Most people just drink a cup of coffee or grab an energy drink, but it’s important to be mindful of what you are putting in your body. If you typically just grab-and-go paying no mind to what you’re ingesting or if you have just given-up on a healthy energy solution, don’t worry all is not lost.
There are hundreds of energy drinks on the market and not many of them are very healthy, but that doesn’t mean you have to feel tired all day.
In this article we will be discussing healthy ways to boost your energy. From how to spot a healthy energy drink to the best drinks on the market to finding energizing foods alternatives. Avoid feeling lost when it comes to how you can improve your energy levels; here is how you can you avoid that mid day slump.
What to look for in an energy drink… and what to avoid
When you find yourself looking at a rainbow of energy drinks it can be easy to get a little overwhelmed and lost in the variety of selections. Most people would probably just find their favorite flavor and go for it, but when you are trying to stay healthy and lose weight there are a few things you should probably look for.
What you want in an energy drink:
Natural food colors: Many products on the market are loaded with chemicals, and artificial food colors. These food colors can lead to tooth decay and over time they can have negative effects on your health. Thankfully our planet is completely full of natural colors that are far better for your health. Some of these natural colors can include strawberries for pink, beets for red, and matcha for green. There are plenty of colors out there just make sure they are natural!
Added nutrients and vitamins: There are lots of nutritional benefits that can come from a healthy energy drink. Here are some common ingredients to look for:.
Taurine: Taurine is an amino acid that is believed to help with mental capacity and athletic performance as well as boost heart health and help control blood sugar.
Ginseng: Ginseng is a traditional Chinese medicine that’s well known for its potential health benefits. Ginseng is an antioxidant and anti-inflammatory. It is also known to help you stay calm while boosting energy.
L-Carnitine: L-Carnitine can be found in a few energy drinks for good reason. They can be converted into energy but are also known for improving heart health, regulating blood sugar, and promoting muscle strength.
What you don’t want in an energy drink:
High sugar content: When it comes to a healthy energy drink the best thing to look for is zero sugar. Some sugar is ok but the American Heart Association recommends a maximum of 25 grams of added sugars a day for women and 36 grams a day for men. This may sound like a lot but an average can of caffeinated soda can have as much as 39 grams of sugar.
Too much caffeine: Caffeine is the main reason anyone drinks energy drinks but there can be too much caffeine in your drink. The FDA has said that a healthy adult should have no more than 400 milligrams of caffeine a day. Any more than this can lead to dangerous negative effects. 400 milligrams is equal to about 5 cups of coffee and most energy drinks fall well under this number but it’s still possible to get a little carried away.
Drinking too much caffeine can also negatively affect your sleep. Everyone metabolizes caffeine at a different rate, but if you are having trouble falling asleep you may want to cut back. Losing sleep is bad for your health and it can negatively affect your weight as well.
Too much vitamin B: Vitamin B is generally good for you, but like everything else too much of a good thing can become bad. Consuming too much vitamin B can actually lead to skin problems, blurred vision, liver toxicity, and nerve damage. Most energy drinks contain high amounts of vitamin B to help metabolize the caffeine so you want to pay attention when choosing a brand. For example one Monster energy drink can contain as much as 200% of your daily limit for vitamin B. (potentially harmful ingredients)
Healthy energy drinks to try:
When it comes to finding a healthy energy drink the sheer number of brands out there may seem daunting, but it’s actually a good thing. With all the options out there you can be confident that you will find something healthy that you actually like. However, if you don’t feel like doing the research here are some good options.
Coffee: It may sound too easy but when most people are feeling tired the first thing they think of is a cup of coffee. Coffee is easily the most popular energy boosting drink and it can also be one of the healthiest if you don’t go crazy on the sugars and added flavors. A simple cup of coffee can help you ward off sleep, but it can also help burn fat and it may lower the risk of cancer, Alzheimer’s, and type 2 diabetes. (Coffee consumption and health)
Hiball’s energy seltzer: With only 6 ingredients, no sugar, and no calories Hiball is a great option when you feel tired. Hiball is keto friendly and it’s a good way to stay hydrated while boosting energy levels.
One note is that Hiball has about 160 milligrams of caffeine. This is almost double the average cup of coffee so if you don’t want a lot of caffeine you might want to look somewhere else.
You can find out where to buy Hiball or order online at hiball.com
Bai Bubbles: Bai bubbles is a great option if you like seltzers with fruit juice. With only 5 calories, 1 gram of sugar, and 7 grams of Erythritol, Bai Bubbles is another healthy way to boost energy levels. Bai Bubbles also comes in a variety of flavors including black cherry, blood orange, and watermelon lime. One can has about 45 milligrams of caffeine which is equivalent to a cup of green tea.
One note is that Bai Bubbles uses Erythritol. Erythritol is a sugar alcohol and it can cause gas or cramping if large amounts reach your colon. However, Erythritol is generally absorbed before well before it reaches your colon. Just don’t drink too many of these in a row.
You can find Bai at Walmart or order it online at drinkbai.com
EBOOST Super Fuel: EBOOST is a non-GMO, keto friendly, and vegetarian drink with 0 grams of fat, 1 gram of sugar, and 2 grams of carbs. EBOOST has 110 milligrams of caffeine per can and 10 vitamins and minerals. Each can also has lots of electrolytes to help you stay hydrated, balance blood pressure, and help rebuild damaged tissues. If you have been drinking alcohol EBOOST also contains dihydromyricetin which acts as a natural hangover cure.
EBOOST is definitely on the pricier side but it’s worth it when you consider the competition.
You can order EBOOST Super Fuel online at eboost.com
Energy boosting foods:
Energy drinks are great for some people but if you prefer water don’t worry there are still plenty of foods out there that boost energy. Here are some of the best foods to boost energy without ruining your diet.
Brown Rice: Brown rice is a great food if you feel tired. Rich in magnesium brown rice helps your body make energy from the protein and carbs you eat at every meal.
Bananas: Bananas are made of fructose, glucose, and sucrose. All of these sugars are digested at different rates so you can get a quick energy boost without crashing a few hours later. However, it’s important to note that the high sugar content in bananas can become unhealthy if you eat too many. One banana contains about 14 grams of sugar.
Spinach: Spinach is a great energy boost if you are looking for something healthy. Spinach is rich in iron which helps bring oxygen to the brain. Just add some spinach to your salad at lunch and you will get a healthy boost soon after.
Lentils: Like spinach, lentils are a good source of iron. Lentils also have vitamin C which helps your blood absorb iron and increase energy levels. Dried beans and peas are also a good source of iron if you don’t have lentils.
Quinoa: Quinoa is high in protein and natural carbohydrates which help with long lasting energy. Quinoa is also known as a super food because it has magnesium, folate, and manganese in addition to its proteins and carbs.
Eggs: When you start your day by eating a few eggs (yolk and white) you should experience a lasting energy boost. High in protein and natural fats, eggs can also help prevent sugar cravings by keeping your blood sugar levels stable. Eggs are also a great choice because you can eat them 100 different ways at any time of day.
The Takeaway
Keeping your energy levels up is essential when trying to stay present and productive. It can be easy to simply grab a drink and go but a little mindfulness can go a long way over time.
We don’t want you to fall asleep on the job or more importantly on a drive! But that doesn’t mean you have to sacrifice long term health. Make sure you are paying attention to what goes into your favorite energy drink and if what you see isn’t comforting make a change! Try one of the many healthy drinks you can find on the market or simply fight fatigue by adding energy rich foods to your diet.
As always Weight Loss Direct is dedicated to helping its community make effective and meaningful changes to reach their goals. Each WLD client meets with an assigned WLD wellness coach that helps to hold them accountable towards reaching their weekly weight loss goals. Additionally, Weight Loss Direct also has a whole online community of WLD Warriors supporting one another and helping each other reach their goals!