Natural energy drinks, like honey lemon energy drinks and green tea energy drinks, are a great way to keep your energy up during a workout, especially with intense forms of exercise like running, CrosssFit, or HIIT, for example.
These energy drinks also help hydrate the body, replenish mineral salts, and prevent muscle cramps. They are easy to make at home using natural ingredients and can be consumed before, during, or after a workout.
Natural energy drinks should ideally be consumed under the guidance of a registered dietitian, who can tailor the recipe to meet your individual nutritional needs and exercise goals in order to achieve the best results.
Healthy recipes
Some natural energy drink flavors include:
1. Honey lemon
Honey lemon energy drinks are high in carbohydrates and minerals that help increase energy and sustain the pace of your workout.
This energy drink should not be consumed by people with an allergy to honey, pollen, or propolis.
Ingredients:
- 5 Tbsp honey;
- 32 oz (1 L) filtered water or coconut water;
- Juice of 1 lemon.
Directions:
Add water and honey to a clean sports bottle with a lid and shake well. Next, add the juice of 1 lemon and shake again. Drink at least 16 oz (500 mL), in small sips, during your workout.
Read about the benefits of honey.
2. Orange, strawberry, and peanut
A natural energy drink made with oranges, strawberries, and peanuts can be consumed prior to a workout to help increase energy and readiness levels for high-intensity exercise.
Ingredients:
- Juice of 2 oranges;
- 1 cup strawberries;
- ½ cup roasted peanuts.
Directions:
Add the juice from 2 oranges, the peanuts, and the strawberries to a blender and blend until smooth. Drink immediately.
This energy drink should not be consumed by people with an allergy to peanuts.
3. Green tea
Green tea natural energy drinks are rich in antioxidants and caffeine, which help increase energy levels during workouts.
This energy drink also contains thermogenic properties that stimulate the metabolism, causing the body to burn more calories and promoting weight loss. See thermogenic foods.
Ingredients:
- 1 green tea bag;
- 8 oz (240 mL) filtered water;
- 1.5 oz (50 mL) coconut water;
- ½ Tbsp honey;
- 1 cm fresh ginger, grated;
- Juice of 1 lemon;
- ¼ cup mint leaves (optional);
- Ice.
Directions:
Bring the water to a boil and remove from the heat. Add the green tea bag and let steep for about 10 minutes. Remove the tea bag and let the tea cool. Next, add the tea, coconut water, honey, grated ginger, and lemon juice to a blender and blend until smooth.
Add ice and mint leaves at the end and pour into a sports bottle. Drink small sips throughout the workout.
Green tea energy drinks should be avoided during pregnancy and lactation and should not be given to children. People with trouble sleeping, thyroid disorders, liver or kidney problems, anemia, stomach ulcers, or gastritis should not drink green tea energy drinks.
This energy drink should also be avoided in people with heart problems or blood clotting disorders. People with an allergy to honey, pollen, or propolis can simply leave out the honey in this recipe.
4. Beet
Beet natural energy drinks are a great option post-workout to help increase circulation and oxygenation of the muscles, in addition to boosting performance during workouts and facilitating recovery afterward.
Ingredients:
- 1 beet, peeled;
- 1 cucumber, peeled;
- Juice of half an orange;
- 0.5 cm fresh ginger.
Directions:
Blend all ingredients together and take 1 shot right before a workout.
5. Coconut water and spirulina
Energy drinks with coconut water and spirulina are packed with protein, vitamins, and mineral salts that help boost readiness levels in addition to supporting muscle development, maintaining muscle mass, and keeping the body hydrated during high-intensity workouts.
Ingredients:
- ½ tsp spirulina;
- 16 oz (500 mL) coconut water.
Directions:
Add coconut water and spirulina to a sports bottle and shake well. Drink small sips throughout your workout.
This energy drink should not be consumed by children, adolescents, or people who are pregnant or breastfeeding. It should also be avoided by people with phenylketonuria.
6. Banana
Banana energy drinks are rich in carbohydrates, as well as vitamins and minerals that help increase readiness levels prior to a workout and also support post-workout recovery.
Ingredients:
- ½ banana;
- 1 cup coconut water;
- Juice of half an orange.
Directions:
Blend all of the ingredients together and drink as pre- or post-workout fuel.
Also recommended: What To Eat After a Workout (Carbs, Protein and Snack Options) tuasaude.com/en/what-to-eat-after-a-workoutPrecautions and contraindications
Make sure to check for any contraindications prior to consuming any of these energy drinks, including an allergy to any of the ingredients.
While these energy drinks contain natural ingredients, some may be contraindicated during pregnancy and lactation as well as in people with certain health problems, such as heart, kidney, or liver disease.
For this reason, it is recommended to work with a registered dietitian who can help you choose a natural energy drink based on your nutritional requirements, exercise goals, and overall health status.