We’ve all been there. The morning flies by, and you feel productive, but then the afternoon hits like a brick wall. Suddenly, your energy tanks, and you just want to nap.
But let’s be real ... we’re not kids anymore. Most of us can’t just lie down and snooze in the middle of the day. Life’s too busy.
Many of us reach for an energy drink when we need a quick boost. But not all energy drinks are created equal health-wise.
Many are still packed with sugar and too much caffeine. Notice I said too much caffeine. Caffeine can be a great asset, but too much of a good thing can have its downsides, too.
Too much caffeine can cause jitters and lead to a hard crash later on. Not to mention the inevitable crash that can come with a hefty dose of sugar as well.
So what’s the better option? Healthy energy drinks. Specifically, low-calorie energy drinks with just the right amount of caffeine.
Not too much, not too little.
In This Article:
• What’s in a Healthy Energy Drink?
• Where Traditional Energy Drinks Fall Short
• Frequently Asked Questions
• Taking Healthy Energy Drinks to the Next Level
What’s in a Healthy Energy Drink?
When it comes to healthy energy drinks, there are a few things I would look for. Let’s talk about them.
Moderate Caffeine Content
A healthy energy drink should have a moderate amount of caffeine. Too much can lead to jitters and crashes. Some energy drinks out there are loaded with more stimulants than caffeine, though.
Ingredients like guarana contain stimulants sometimes more potent than caffeine. When energy drinks add these ingredients, they don’t always tell you how much added stimulant is in there. They usually just tell you the caffeine amount.
What’s the sweet spot for caffeine in a healthy energy drink? Based on my experience, 200mg seems to be a good happy medium. It’s not too strong for most people and gives them the boost they need.
Low Sugar or Sugar-Free
High sugar content in energy drinks can lead to a crash all on its own. When you spike your blood sugar, insulin can rapidly bring it back down. That can lead to a crash in itself, regardless of the caffeine intake.
Plus, many people today don’t want the empty calories. I can relate to that because added sugar just isn’t necessary.
Some of the most popular and well-known energy drinks still have as much sugar as a typical soda, though. So, make sure you check the label for sugar content.
If you want my advice, here it is. If low-calorie energy drinks are what you’re after, go for ones that are sugar-free, or at least have very little.
Additional Nutrients
Healthy energy drinks can also offer more than just caffeine. And no, I’m not talking about other stimulant-containing ingredients.
I’m talking about added benefits from vitamins, minerals, and electrolytes. Those nutrients all play a key role in energy production, which we’re looking for in a healthy energy drink.
Vitamins, minerals, and electrolytes aren’t just for energy production, though. Our bodies use them for pretty much everything we do.
Some healthy energy drinks take the benefits a step further by adding nootropics. Nootropics enhance our ability to focus, learn, and even form memories (1).
So if you not only want energy, but also added focus, look for energy drinks with ingredients like:
• Choline
• L-Tyrosine
• Coffee Fruit Extract
• L-Theanine
• Rhodiola Rosea
• L-Carnitine
Those are just a handful of nootropics that could be added. A good energy drink doesn’t necessarily need all of them. Having just a few of them can go a long way to help you focus!
Where Traditional Energy Drinks Fall Short
Excessive Caffeine, Other Stimulants, and Sugar
Many traditional energy drinks contain too much caffeine, other stimulants, and sugar. Too much stimulant can lead to an uncomfortably high heart rate, which isn't fun.
If you have a high caffeine tolerance, you might be able to handle the increased heart rate just fine. For those sensitive to stimulants, it could make you jittery and a little anxious.
Again, with high sugar intake, you may end up with a blood sugar spike and crash. Anything that causes a crash is giving you the opposite effect you’re looking for.
Sugar-free or low-calorie energy drinks shouldn’t give you a low blood sugar crash. Everyone is different, but it’s definitely a lot less likely to happen without the added sugar.
Lack of Nutritional Value
Some energy drinks offer little beyond stimulants. They lack supportive nutrients that aid in sustained energy and overall health. Not saying every energy drink MUST have added nutritional value.
… But it certainly isn’t adding as many benefits if it’s lacking in them.
Synthetic Caffeine Instead of Naturally Sourced Caffeine
Many traditional energy drinks out there use synthetic forms of caffeine. It’s cheaper to source and more widely used in the energy drink market.
Using synthetic caffeine has its place. I wouldn’t call it unhealthy, but compared to natural caffeine I believe it’s inferior. I’ll tell you why.
Synthetic caffeine, like caffeine anhydrous, is a simpler molecule. This means it can be absorbed quicker, and lead to a more rapid spike in energy. The downside is it may also lead to more jitters and a quicker crash.
With natural caffeine from sources like coffee or green tea, it’s a little different. Let’s take caffeine from green tea, for example.
Green tea’s caffeine typically gets absorbed a little slower. This helps give a more steady flow of energy, and reduces the likelihood of crashing later.
It also may come with other compounds naturally found in green tea, like L-theanine. L-theanine is a non-protein amino acid that has some great effects.
L-theanine, when combined with caffeine, may reduce jitters and help you focus too (2). It’s a great combination of effects that you won’t get with synthetic caffeine alone.
So while I won’t claim that one is healthier than the other, natural caffeine is the better choice in my opinion. So if you’re looking for healthy energy drinks, look for ones that use natural caffeine.
Frequently Asked Questions
Q: What Should I Look for in a Healthy Energy Drink?
A: Look for energy drinks with moderate caffeine levels around 200mg. That’s a good middle ground amount that’s not too high or low.
I would also look for little to no sugar, and added nutrients to bring in more benefits. Some great additions to healthy energy drinks could be B-vitamins, electrolytes, and nootropics.
Q: Are Healthy Energy Drinks Safe to Use Every Day?
A: Yes, they certainly can be. When consumed in moderation and as part of a balanced diet, many healthy energy drinks can be used daily.
Just make sure you’re not overdoing it on the caffeine. Typically, a safe daily limit on caffeine for most adults is 400mg per day (3).
Also, be sure you’re not relying on them to replace meals or proper sleep. No matter what you drink, it’s always important to have proper nutrition and sleep on a daily basis.
Q: Can Energy Drinks Really Support Fitness and Workout Performance?
A: They can! When properly formulated, energy drinks can actually help a lot. They can improve mental focus, delay fatigue, and even support hydration during workouts. If you want a healthy energy drink before your workout, look for ones with more than just caffeine and sugar.
Look for a low-calorie energy drink with added electrolytes, vitamins, and nootropics. Those will help your body and mind perform at their best.
Q: Aren’t Energy Drinks Bad for You?
A: No, they aren’t inherently bad for you, like many have been led to believe in the past. They can be quite beneficial when taken in moderation.
If you have too many of them, though, that’s when they can be detrimental. Any horror stories you may have heard about energy drinks likely had to do with them being abused.
Even vitamins, minerals, and water can be detrimental if you have way too much. We need those to live, yet too much can become a negative, too.
Healthy energy drinks in moderation are not an area of concern for healthy adults. Of course, if you have any medical conditions, you should check with your doctor first.
Taking Healthy Energy Drinks to the Next Level
Traditional energy drinks often come with loads of sugar and synthetic caffeine. In a balanced diet, it’s not the end of the world to consume these. That doesn’t mean they’re a better option than some of the others out there, though.
There are healthy energy drinks on the market that have quite a few more benefits. They taste pretty awesome, too! My personal favorite is Phorm Energy, and it’s pretty easy to understand why.
Phorm Energy stands out as a healthier alternative with plenty of added benefits. It offers sustained energy from natural caffeine, better focus, vitamins, and electrolytes, too.
It’s also sugar-free with only 15 calories per can, and the flavors are awesome! Healthy energy drinks aren’t only about giving a quick boost of energy.
They’re designed to benefit you in ways that make you feel better, and perform better too. Not to mention, without all the added empty calories.
Once you try Phorm Energy, you’ll see why there’s so much hype surrounding it. Which energy drink you choose is up to you. For me, and tens of thousands of others, it’s this one, and we like it a lot.
I’m confident you will too!
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help any way we can!
References:
(1) Malík M, Tlustoš P. Nootropics as Cognitive Enhancers: Types, Dosage and Side Effects of Smart Drugs. Nutrients. 2022;14(16):3367.
(2) Bryan J. Psychological effects of dietary components of tea: caffeine and L-theanine. Nutr Rev. 2008;66(2):82-90.
(3) Doepker C, et al. Key Findings and Implications of a Recent Systematic Review of the Potential Adverse Effects of Caffeine Consumption in Healthy Adults, Pregnant Women, Adolescents, and Children. Nutrients. 2018;10(10):1536.
