Homemade energy drink. How to make an energy drink at home

During the training process, most people often wonder what to add to their diet so that they have enough energy and strength for training. It is unlikely that you will get enough carbohydrates with a standard portion of food for a long and “explosive” workout if you plan to increase the number of repetitions or increase the working weight in gym. Competing bodybuilders and “experienced” athletes have resolved this issue with the help of energy drinks for training.

Manufacturers of sports nutrition and food additives have expanded as much as possible in the issue of specialized drinks, the consumer only has to choose a brand and have a considerable amount to buy. However, after reading the composition of most sports nutrition, you will notice familiar components: caffeine, ginseng, glucose, taurine, which you can buy yourself. This means it won’t be difficult to prepare energy drinks for training at home.

Benefits of energy drinks prepared at home

Among strengths home energy specialists, of course, highlight the cost, naturalness of the components and effectiveness, which is not inferior to specialized dietary supplements. With a simple calculation of all the costs for the components, you can see that they do not cover even a tenth of the cost of a serving of sports nutrition from a popular manufacturer. Of course, energy drinks prepared at home significantly save your budget, which is good news. Another advantage - naturalness - is a priority for athletes who care about what goes into their body. The fact is that purchased energy drinks almost always contain dyes and additives, the origin of which is known only to either the technologist himself or a “chemically savvy” person. Therefore, confidence in the ingredients of home energy drinks is much higher.

Speaking of comparing the effects of homemade drinks and factory ones, just look at the nutritional supplement label. First listed ingredients the same ones that are used in home energy drinks. Accordingly, the effect will be the same, the main thing is to observe the proportions in preparation. About the most effective and popular recipes and further effects on the body.

Cocktail "Classic"

This recipe is known to almost every athlete who has been baptized with “iron” and all kinds of energy drinks. The beauty of this drink is that there are very few ingredients and everyone always has them at home. For the composition you will need:

• still water (0.5 l);
• soluble ascorbic acid tablets (20 pcs.).

It is necessary to heat the water to 80-90 0 C and brew tea in it. By the way, it is possible and even advisable to use loose leaf tea, it contains more natural tonic substances. When the brew has cooled a little and gives a rich brown color, you need to pour the contents into a shaker or bottle. Next, add ascorbic acid, close tightly and shake until it is completely dissolved. You can drink an energy drink before training and throughout the entire session.

The ingredients of the drink perform the following: participate in water-salt metabolism; tea, due to the caffeine it contains, tones up muscle function and the nervous system; Vitamin C improves immunity.

Drink with BCAA

The next workout energy drink is good because it contains BCAAs ( essential amino acids), which avoids catabolism in muscle tissue. For preparation you will need:

• still water (0.5 l);
• black long tea (3 bags);
• soluble ascorbic acid tablets (20 pcs.);
• glucose (10 g);
• alcohol tincture of eleutherococcus (15 drops);
• BCAA amino acids powder (10 g).

As a basis, you need to take the energy drink for training “Classic”. To do this, brew strong tea volume 0.5 liters. Add ascorbic acid, after cooling the drink, and shake in the bottle until dissolved. Pour 15 drops of Eleutherococcus tincture purchased at the pharmacy. Then add crushed glucose tablets, which you can also buy at the pharmacy. Stir thoroughly. Lastly, add amino acids purchased in advance from a specialized sports nutrition store. The energy drink can be drunk before training and during training. This drink due to two things - tea and Eleutherococcus tincture - it will allow you to withstand any supersets, and BCAAs will preserve and restore muscle fibers.

Coffee energy drink

The drink described below is mainly held in high esteem by Latin Americans, but in Russia they have already felt its effect and included it in the list of energy drinks for training. It is ideal for people who practice morning sports. You will need:

• espresso (2 cups);
• butter(2 tablespoons);
• sugar to taste.

First you need to brew 2 cups of espresso in a coffee machine. When cooking in a Turk, be sure to separate coffee grounds. Then place the butter in a blender and add coffee, sugar to taste, cinnamon if desired and beat until homogeneous mass with foam.

What is the principle of action of a seemingly non-diet drink? The fact is that the oil, due to its fatty content, envelops the esophagus and stomach and does not allow coffee to be quickly absorbed. And glucose saturates the body with carbohydrates, which are quickly consumed during training. You need to drink an energy drink before training 20-40 minutes before it starts.

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.

What to remember when drinking energy drinks

Each drink, regardless of where it was prepared, in the kitchen or in large-scale production, not only gives strength and vigor, but also actively affects the nervous system. With systematic use, addiction occurs, and the usual dose ceases to work. Lack of control when taking it can disrupt sleep and cause heart rhythm disturbances. It is important to remember that taking this property should be done at least 4 hours before bedtime, regularly monitor your heart rate not only in the gym, monitor blood pressure. Ideally, you should consult your doctor before taking it. This will help avoid health problems and unscheduled absences from training.

At the end of winter, many women have a desire to tidy up their figure and lose extra pounds without much exhaustion of the body. Energy cocktails will help you with this. They dampen the feeling of hunger and fill the body valuable substances, eliminating fatigue and heaviness.

Every girl or woman can afford an energy cocktail, since they are sold in retail pharmacies or can easily be made independently at home.

The usefulness of cocktail drinks for weight loss depends on the specific recipe. The components of the drink are selected in such a way as to charge a person with positive energy for the entire period of the weight loss process in combination with forceful influences and increase the consumption of fat elements.

At the same time, cleansing the body as a whole. Therefore, among the components of weight loss drinks there are certainly substances to invigorate the body and its readiness for action:

• caffeine - gives energy,
• amino acids – for muscle stimulation,
• guarana – helps increase stamina,
• L-carnitine – for more active metabolism,
• B vitamins – for overall maintenance.

Varieties of cocktails

Energy cocktail drinks for weight loss are:

Protein. They give the body a feeling of fullness and are mainly recommended for consumption after physical activity or instead of a regular meal. They include milk or kefir, cottage cheese, various fruits and berries, greens.

Dairy. They saturate the body with energy and replace the usual diet.

The basis for the cocktail is milk, and various natural additives are used as fillers.

Celery. To maintain vitamin balance body. It is taken as a basis tomato juice, as additives – apple juice with pulp and greens.

Banana. They provide a vitamin supply and help remove harmful substances from the body. They can be used as a complete diet for two days. IN lemon juice you need to add orange juice with pulp and banana mixture or small pieces banana.

Protein. The whole Energetic Slim series, developed by the Samara Research Institute, helps to cope perfectly with excess fat deposits. Has a large selection of flavors with increased content nutrients. Suitable for use as a base for various options cocktails made from berries, fruits or vegetables.

Energy Diet - a new product for weight loss

For effective way decrease extra pounds certain energy cocktails have been created that successfully combat extra pounds, help increase muscle mass during sports activities, provide adequate nutrition and help restore the body’s strength.

The recipe for making such an energy cocktail is very simple: take the ready-made dry mixture and mix with milk. The cocktail is ready.

The composition of the finished cocktails does not include GMOs and they are made in accordance with all the rules and standards of quality standardization in our country and European countries.

Detailed information about Energy Diets can be found on their official website on the Internet.

Weight loss plan with Energy Diet

An effective weight loss plan with Energy Diets consists of three stages:

Start. Sold within 3 or 5 days. To begin the weight loss process, during these days you need to drink 4 or 5 Energy Diet energy drinks different tastes, this is approximately 1200-1500 Kcal.

Be sure to drink a glass of water before and after taking Energy Diets to ensure your body is saturated.

Ready mixtures are diluted with water, milk or low-calorie kefir. Along with drinks, you need to drink liquid in the amount of 2-2.5 liters per day and 1 r. light vegetable salads per day.

Consolidation of results. The duration of the stage is from 11 to 14 days. The daily intake of cocktails during this period is 1-2 times and 2 times a healthy meal.

In the morning, drink Energy Diet or regular food for breakfast, and for lunch, prepare a dish of proteins and vegetables. For dinner - Energy Diet. Water consumption per day should be about 2 liters.

If you are very hungry in the evening, then 2-3 hours before bed, take half a serving of the cocktail. Wash it down with water or weak tea with a slice of lemon. To achieve best result You can repeat the first stage again.

Control. This stage is individual for everyone. How many kilograms you lost in the two previous stages will take so many months to control. Be sure to stick to a moderate, limited diet, no chocolate, pastries, sweets, juices from the store, etc. high-calorie foods nutrition.

Monitor your weight very carefully. At the slightest deviation from the weight loss plan, you will have to return to the first stage for two days.

If you overdid it in your food intake, then you will have to take a couple of cocktails for lunch or dinner the next day.

Cocktail recipes at home

At home you can make the following cocktails yourself:

With honey and lemon - to increase performance: in 1 liter of filtered water, add a few drops of lemon to taste, add and dissolve 2 tbsp. l. honey, 2 tbsp. l. rosehip syrup and 150 mg of ascorbic acid.

From cottage cheese - to build muscle mass (recommended to be consumed 45 minutes before training): mix small pieces of banana, 200 g of cottage cheese and 200 g of milk with a mixer or blender.

From proteins and carbohydrates - for nutrition and maintenance of the body: add 50 g of cottage cheese 0% fat, 5 kernels to 200 g of kefir walnuts, 2 tbsp. l. fiber and mix thoroughly.

From cucumbers - for vigor and improvement appearance: mix finely chopped cucumber with muesli and herbs, add water as desired.

Athletes prepare very diligently for upcoming competitions, get their shape in the right shape in advance, lose overweight using healthy energy cocktails, as in the photo.

Natural energy cocktails help bring body weight back to normal, give vigor and confidence in victory, teach rational healthy eating. This is a great habit for maintaining a healthy body!

Photo recipes for energy cocktails

Today we will discuss recipes for making natural energy drinks at home, because our pace of life is significantly different from what was typical for people 50 years ago. Life in a big city requires maximum energy from a person, so many people, in order to withstand such a frantic rhythm, resort to modern canned energy drinks. However, as we already said in the previous article, such drinks do more harm than good.

An alternative and much less harmful remedy is energy drinks made from natural ingredients that can give you a boost of energy and give you good mood when necessary.

Natural Energy Drink Recipes

For mothers who want to give their kids extra energy after a busy day at school, here are the next few recipes.

Recipe 1

Ingredients - one egg, one banana, one cup of milk without fat, the same amount of yogurt, one glass of ice, a tablespoon of whey protein and the same amount of wheat germ.

Preparation: mix all ingredients well using a blender, and energy drink ready to eat. You can use low-fat or regular yogurt. If you want to add energy, calories and vitamins, add fruits or berries to it, for example, strawberries. The drink can also be served chilled.

Recipe 2

Ingredients – half a glass grapefruit juice, the same amount of lemon sorbet and orange juice, a glass of ready-made mint tea.

Preparation: Just like the previous recipe, all the ingredients need to be mixed in a blender and the natural energy drink is ready to be consumed and provide you with the required energy.

Recipe 3

Ingredients: one banana, four dried figs, a cup of water and a tablespoon of honey.

Preparation: take banana, honey and figs and place in a blender, pour a cup of water into it and blend everything thoroughly. If you don't like bananas, you can replace them with raisins or dates, which will double the nutritional value natural energy drink.

Natural energy drink for early risers

Many people go to work in the morning, but most of them find it difficult to wake up early in the morning. They do not feel enough energy and strength, especially when the weather outside is rainy or snowing. Recipes for natural energy drinks have been developed especially for this category of people, which you can make at home yourself.

Recipe

Compound: 2 cups boiled natural coffee, 2 tablespoons butter.

Preparation: put butter in a blender and pour in coffee, beat until fluffy foam forms, add a little sugar and cinnamon if desired.

The drink has a very delicate taste and at the same time very well invigorating.

Natural energy drink for athletes

Some people, after finishing work, do not go home, but to the fitness center. To actively engage in physical activity, such people, of course, require additional energy. If the workout lasts two to three hours, then the body needs a certain amount of water, sugar and salt. Therefore, we present to your attention three recipes for natural sports (energy drinks) energy drinks.

Compound: 3 liters of filtered water, 600 ml of freshly squeezed orange or lemon juice, 3 grams of salt and 50 grams of sugar.

Method 1: Take one liter of water and heat it up a little, add one gram of salt and 50 grams of sugar to the water. Mix everything well and pour into the bottle. This drink should be drunk throughout the day to maintain electrolyte levels and stabilize blood composition.

Method 2: given natural energy drink must be consumed during training. Add 200 ml of fresh orange juice and 1 gram of salt to 700 ml of water. Mix everything thoroughly. The energy drink will have a sour taste, but the salt will not be felt.

Way 3: one liter of water, 400 ml of fresh orange juice and one gram of salt, mix everything thoroughly and consume after classes at the fitness center.

Energy drink for exercise at home

For those who practice heavy sports, an excellent homemade energy drink, which is recommended by gym trainers, is suitable.

Homemade energy drink recipe

Compound: three bags of strong black tea, cold boiled water and twenty ascorbic acid tablets.

The tea bags must be filled with boiling water to make 0.25 liters of tea and allowed to cool. Then pour the tea into a bottle and add cold water. boiled water To make the volume reach 0.5 liters, add ascorbic acid tablets to the resulting drink and shake until vitamin C dissolves.

Place homemade energy drink for athletes in the refrigerator and take half an hour before a long workout. It perfectly energizes athletes and does not require the search for additional ingredients.

Natural energy products

Some “energy drinks” will be presented to your attention, which do not even need to be mixed with anything, nature gave them to us. Some of them helped ancient people survive.

Coffee and hot chocolate

Famous natural energy drinks coffee and hot chocolate They are also natural antioxidants containing iron, zinc, magnesium, vitamins B and C.

Indeed, after drinking a cup of freshly brewed or hot coffee, a person feels a surge of strength and energy, his mind clears up, and his mood improves.

These natural energy sources have a beneficial effect on the body’s metabolic processes and provide greater strength to the human immune system. In order not to harm your health, either hot chocolate a day is enough.

Guarana and Maca (Peruvian ginseng)

If you are preparing an energy drink from these plants, it is best to use them separately, or combine them, for example, in a smoothie. Maca has an excellent ability to supply iodine thyroid gland, it perfectly invigorates in the morning and is one of the most powerful aphrodisiacs on Earth.

Guarana is best drunk as tea. It perfectly tones the entire body. At the same time, it should be used in energy drinks in a minimal amount, since it contains twice as much caffeine as in coffee beans. This plant, in addition to its energy properties, is also used in folk medicine for many diseases.

Cayenne pepper

Yerba mate and gotu kola root

Yerba mate is consumed as a tea that supplies the body with energy. This plant is often called green gold or the drink of the gods, and all thanks to its wonderful properties, which not only tone and energize, but also heal and rejuvenate the human body. loose leaf tea Mate will also help those who want to lose weight lose weight, while you will not lose energy, which will allow you to lose weight with pleasure.

Gotu kola root is also consumed in the form of tea, which helps those who are engaged in mental work. The plant perfectly stimulates brain activity.

Each person, at the moment of fatigue, restores his strength in his own way. Some resort to basic physical activity or just a little exercise, others use energy drinks.

If you are experiencing a lack of free energy and at the same time want to maintain your health and live a long life, then the best recharge for you would be to prepare homemade natural energy drinks that will not contain chemicals and other harmful substances, therefore they will bring you benefits, a good mood and a lot of free energy to solve even the most complex problems, which is what we wish for you.

During the training process, ideally, we actively consume water. We sweat, get tired, lose moisture through breathing and sweating - water is really a good way to compensate for the body's losses and restore strength. But what if we combine the normalization function water-salt balance and other possibilities - fortification, toning, increasing endurance, etc. These are exactly the ideas that crossed the mind of the one who invented energy drinks.

We need energy drinks to replenish fluids, nutrients and increase strength and endurance. Such drinks can be purchased at sports nutrition stores, or you can prepare a homemade energy drink.

Many people are inclined to prepare energy drinks at home solely because it is psychologically difficult for them to drink a certain drink, it is not clear what it is made from, sold in sports nutrition stores. In addition to the fact that by preparing an energy drink at home, you know for sure that there are no “chemicals” in it, you also get the following number of benefits:

• saving money - purchased energy drinks, as well as all specialized, branded sports nutrition, cost a lot;
• you choose what taste and composition your energy drink will be;
• The energy drink you prepare will not differ in effectiveness from its purchased counterpart.

Let's move from theory to practice, and are closely engaged in how to make energy drinks at home. For this we need simple ingredients, which can be purchased at any store and pharmacy.

Most often this is:

• tea bags;
• ascorbic acid;
• glucose tablets;
• tincture of eleutherococcus;
• lemon juice;
• amber tincture;
• water.

Let's start from the very beginning simple way how to make an energy drink. First you need to brew strong tea - 3 bags of black tea per 300 ml of water. Pour boiling water over the bags and leave for 10 minutes. Pour the brew into a ½ liter bottle and add cold boiled water to the top.

Add 20 tablets of ascorbic acid, 50 mg each, to the bottle and shake until dissolved. Cool it down and take it with you to training. The drink tastes like summer, iced tea, widely sold in plastic bottles.

Let's also consider more the hard way, which will tone us up during training and without caffeine (as is the case with black tea).

To do this, heat 1 liter of table water, add 1-2 tbsp. honey, 0.3 g succinic acid, A little alcohol tincture Eleutherococcus/ginseng/schisandra/radiola.

The drink should be chilled and drunk before and during training.

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?

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).

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 These substances are not advisable unless there is a compelling reason to do so.

In case you want to dial muscle mass or just to support the body during training, you can add some carbohydrates - honey or fruit syrup - to the energy drink you prepare yourself. Then the energy drink will not only deplete the body’s reserves, but also actually nourish the muscles during work. Adding BCAA to in this case will be completely justified.

Caffeine can be easily obtained from the right quantity 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. From natural products Vitamin C is rich in rose hips (simply a champion among others), black currants, sea buckthorn, kiwi, citrus fruits (orange and lemon), strawberries, and pineapple. 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, general principle I hope that making up an energy drink with your own hands is clear. There remains a rich field for experimentation. Here are some simple recipes.

No. 1 Ideal

Take 2 teaspoons of good green tea (Bilochun or Longjing are suitable), brew it with 250 ml of boiling water (80-85 degrees), leave for 2 minutes, inhale the aroma and drink with pleasure in small sips. Good real green tea– the best energy drink in the world.

No. 2 Optimum

For those who found the previous recipe too easy. Take a good fresh one bean coffee(Kenyan Kilimanjaro or Ethiopian Harari is best - they are softer and more aromatic), grind it well, take 2 teaspoons and pour 100 ml of boiling water. Leave for 2 minutes and drink, enjoying every sip. In 5 minutes you will be flying. What other energy sources are needed?

No. 3 Gold standard

Even though I think the best energy drink ordinary (but fresh, high-quality and properly brewed) tea or coffee, but still 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.

No. 4 Sports

This energy drink is intended to be used during training.

3 tsp green tea, a few mint leaves, 1 black currant 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, which will lift your mood, salt will restore electrolyte balance, glucose will give muscles and nervous system energy, BCAA will nourish muscles, suppress catabolism and stimulate recovery and growth, ascorbic acid will help recovery.

No. 5 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.