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Last Updated on January 20, 2021

16 Homemade Energy Drink Recipes That Will Fuel Your Day

16 Homemade Energy Drink Recipes That Will Fuel Your Day
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Homemade energy drinks are a great alternative to store-bought energy drinks, which can be full of sugar, caffeine, and other harmful substances. If you need a boost to get your day started, or just need a little pick-me-up after a workout, these drinks are great options. Many of these drinks are designed to restore electrolytes and to give a boost when needed.

Check out the following homemade energy drink recipes, and next time you’re feeling sluggish, choose one and give it a try!

1. Chocolate Energy Drink

chocolate energy drink

    This homemade energy drink contains chocolate, a delicious and natural source of caffeine. Orange peels give it a refreshing twist, making this a great mid-day snack.

    Get the recipe here!

    2. Orange and Coconut Energy Drink

    Super Energy Drink

      With orange, coconut, and honey, this refreshing energy drink is perfect for an after-workout boost or a great addition for a hot summer’s day. It even includes a bit of flaxseed for an extra dose of vitamins and minerals!

      Get the recipe here!

      3. Orange Wheatgrass Smoothie

        Wheatgrass has long been considered a healthy addition to any energy drink. High in vitamin C, vitamin A, folate, and manganese, this orange wheatgrass smoothie recipe is a creamy, sweet, and refreshing introduction to wheatgrass and all of its benefits.

        Get the recipe here!

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        4. Spirulina Energy and Detox Milk

        cup with spirulina energy drink

          Spirulina is a blue-green algae that adds a powerful, energetic punch to your drink. The algae is available in pill or powder form and is widely available online or in health food stores. This almond milk-based drink offers the benefits of spirulina with the great taste of almond milk, vanilla, and cinnamon, making this one of the healthiest homemade energy drinks on the list.

          Get the recipe here!

          5. Green Tea and Chia Drink

            This simple homemade energy drink recipe gives you a boost when you most need one. The chia seeds are rich in protein, antioxidants, fatty acids, and Vitamins A, B, D, and E. You also receive the added benefits of a healthier immune system and a cardiovascular boost.

            Get the recipe here!

            6. Sunrise Energy Drink

            drink

              Kick start your morning with this delicious, vibrant carrot and orange drink. No artificial sweeteners or sugar is added. Despite the name, this drink is great anytime during the day.

              Get the recipe here!

              7. Orange Flax Smoothie

              Get Your Orange" Flax Smoothie Recipe | EatingWell

                This smoothie will smooth out the rough edges of your day with the creaminess of blended peaches, carrots, and orange juice. Rich in Vitamin C, this drink is a great way to rev up your day and offer a splash of color when you need a little motivation.

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                Get the recipe here!

                8. Strawberry Pineapple Smoothie

                strawberry pineapple smoothie in a clear glass with a red and white stripe straw

                  This yummy addition to your day will get you past that run-down feeling and through the rest of your projects. Another bonus is that there will be no crash from an artificial sweetener or added sugar. Almond milk, the base of this recipe, is also a great source of protein to keep you feeling fuller longer, making this one of the best homemade energy drinks.

                  Get the recipe here!

                  9. Tropical Paradise Energy Drink

                  5-Ingredient Tropical Smoothie | gimmesomeoven.com

                    Get a boost and a taste of the islands with this tropical energy drink. The recipe calls for a hint of coconut water, as well as orange, banana, mango, and pineapple. The natural sugar of the fruits, combined with the refreshing benefits of coconut water, will offer a great energy boost after a workout or a long day at work.

                    Get the recipe here!

                    10. Maple Cranberry Sports Drink

                    SportsDrink

                      All natural maple syrup serves as the sweetener in this high energy drink. You’ll also love the flavorful tartness from the cranberries.

                      This homemade energy drink provides a mix of carbohydrates to fuel your muscles. It also contains electrolytes to help replace what your body loses through sweat. The drink is, however, high in sodium and should not be used by someone with high blood pressure.

                      Get the recipe here!

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                      11. Apple Lemon Ginger Juice

                      See the source image

                        This great drink not only energizes, but it detoxifies as well. The drink is tart, thanks to the apple, and spicy due to the ginger, making it an exciting experience for all of your senses.

                        Get the recipe here!

                        12. Green Tea-Fruit Drink

                        See the source image

                          No sugar or artificial sweeteners here to make you feel sluggish. The mix of green tea and fruit is refreshing and energy-boosting, making this one of the best homemade energy drinks for a quick power-up.

                          Get the recipe here!

                          13. Apple Cider Vinegar Detox Energy Drink

                          Apple Cider Vinegar Detox Drink - #recipe by #eatwell101

                            This very tart drink will energize your day. You receive a great many benefits from unleashing the raw energy of cranberries, along with apple cider vinegar, which can help you absorb nutrients and get your digestive system moving along.

                            Get the recipe here!

                            14. Apple Carrot Beet Ginger Juice

                            Glass of juice and cutting board with fresh carrots, beets, and ginger for making it

                               

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                              Re-energize and revitalize with a cup full of this homemade energy drink. Power through your day with a powerful energy boost from beets and ginger, and vitamins from apples and carrots.

                              Get the recipe here!

                              15. Chia Fresca

                              overhead photo of chia fresca in two glasses, topped with cucumber and lime

                                Chia Fresca is traditionally made with only chia seeds and water, but this recipe offers a flavorful, nutritious boost with lime juice, honey, and Himalayan pink salt. All together, those ingredients make for an energy-boosting combination that is sure to keep you pumped throughout the day.

                                Get the recipe here!

                                16. Citrus Sports Drink

                                homemade sports drink

                                  This sports drink is full of citrus goodness, with the added benefits of coconut water. This drink will cool you off after burning through some calories and offer an energy boost provided by the natural sugar of maple syrup.

                                  Get the recipe here!

                                  Final Thoughts

                                  Whether you’re looking for a revitalizing drink for after a workout, a soft energy boost for an afternoon slump, or a kickstart drink to begin your day, these homemade energy drinks fit the bill. Choose one and give it a try next time your energy levels are low.

                                  More Energy-Boosting Recipes

                                  Featured photo credit: Jonathan Riley via unsplash.com

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                                  1 Shift Work Disorder: 17 Ways to Manage it Better 2 What Is the Best Time to Take Your Vitamins? 3 Do Vitamins and Supplements Help With Energy? 4 7 Ways Regular Exercise Boosts Your Mood And Energy 5 How To Take a Cold Shower For the Best Health Benefits

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                                  Published on July 15, 2021

                                  Shift Work Disorder: 17 Ways to Manage it Better

                                  Shift Work Disorder: 17 Ways to Manage it Better
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                                  Are you having trouble sleeping? Or do you feel like you can barely stay awake when you need to? Are you left tired and irritable, lacking the joy and motivation that life once brought? If these complaints are tied to your long or rotating work schedule, you may be suffering from shift work disorder—a common ailment among professions with schedules outside the typical 9 am to 6 pm range.[1]

                                  Why does it matter? Let’s be honest—being tired stinks. It feels terrible and leaves you vulnerable to many health risks that well-rested people aren’t as susceptible to. Not only that, but it can also wreak havoc on your relationships and quality of life.

                                  The good news is that there are plenty of ways to help manage this, and you can start trying them out today! Some of the solutions may not be what you expect. For instance, you might have linked improved sleep to exercise, but did you know that being compassionate with yourself can also have an impact?

                                  Who Are Affected by Shift Work Disorder?

                                  Twenty-five million people are shift workers in the country, so you are far from alone if you are struggling with this. Shift work disorder is a condition frequently affecting anyone who works a job where their schedule is outside standard business hours. Nurses, police officers, firefighters, and factory workers are common examples of professions with schedules that rotate around the clock.

                                  Rotating shifts naturally leads to a change in one’s schedule, including sleep. As your sleep schedule becomes more chaotic, your body is unable to adjust and regulate itself and can result in having difficulty falling or staying asleep. This inevitably leads to less sleep, which is where some big problems can arise.

                                  What Are the Symptoms?

                                  Sleep is one of the most important (and underrated) aspects of our lives. Enough sleep and good quality sleep are critical to our emotional, mental, and physical health.

                                  Insufficient sleep can lead to a significantly increased risk of physical health problems, such as cancer, cardiovascular disease, and gastrointestinal disorders. Mentally, being tired contributes to having scattered concentration, difficulty processing information, and being more likely to make mistakes or have an accident. Emotionally, the fallout of being chronically exhausted is linked to poor emotional regulation including being irritated more quickly, as well as an increased likelihood of developing anxiety and depression.[2]

                                  Any of this sound familiar? If so, keep reading for some scientifically-based tips to help you manage your sleep better and get your life back.

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                                  17 Ways to Manage Shift Work Disorder Better

                                  Quality sleep, or the lack thereof, impacts us physically, mentally, and emotionally. The most impactful plan of attack against shift work disorder and to regain quality sleep must also reflect that.

                                  I suggest reading through all of the tips and formulating a plan based on what you think will work for you. Start by trying out one thing and build from there as you are able. Remember to construct a plan that addresses your physical, mental, and emotional health.

                                  Let’s start in the most obvious place first:

                                  Your Job

                                  1. Make Your Schedule the Best It Can Be

                                  Randomly rotating shifts has been found to have the worst impact on our health.[3] If you have to rotate your schedule, request to rotate shifts in a clockwise fashion.

                                  For example: work the day shift, rotate to the nights, then to the early morning shift, then start back on the day shift. Sounds silly? It’s not. Studies show that our bodies more easily adjust to changes in schedule when completed in a clockwise manner.[4] This is because of something called our circadian rhythm—24-hour cycles that are part of the body’s internal clock that carry out essential functions. The most commonly known of these is sleep. It has been discovered that our circadian rhythm adjusts forward more easily than it does backward.

                                  2. Speak to Your Manager About Keeping Your Workplace Bright

                                  Special lights have been designed to assist with circadian rhythm. It turns out that absorbing bright light that is most similar to sunlight can positively impact regulating our circadian rhythm.[5]

                                  3. Avoid a Long Commute to and From Work

                                  Having a long drive home after working a rotating shift is statistically not in your best interest. It’s been shown that fatigued/sleepy employees are 70% more likely to have a workplace accident and 33% more likely to be involved in a traffic accident.[6]

                                  To avoid putting yourself at risk by driving when you’re not at your best, catch a nap before leaving work, pull over to sleep, or stay at a friend’s house nearby.

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                                  4. Speak to Your Manager About Your Concerns

                                  Many companies that operate around the clock are willing and able to make accommodations to those working alternative shifts. Whether it’s helping you find a schedule that works best for you or connecting you with other programs designed to support your well-being, being in good communication with your employer is to everyone’s benefit.

                                  Sleep Attitudes and Environment

                                  5. Change Your Perspective and Start Prioritizing Sleep

                                  Here’s the deal: despite some pretty well-known dangerous effects of not getting enough sleep, somewhere along the line, our society began to think of sleep as a luxury. Some even consider it a badge of honor to “power through” without much (or any) sleep. People have been made to feel embarrassed or lazy if they get the recommended amount of sleep each night.

                                  Here’s the bottom line: sleep is not a luxury.

                                  Let me repeat that—sleep is not a luxury, and getting a consistent and healthy amount does not make you a slacker. Sleep is actually when our body does a lot of repair work on itself—blood vessels, muscles, and other organs. Sleep also boosts our immunity.

                                  If we could help people feel as proud about sleeping as we do about them working out regularly or sticking to a healthy diet, people might be a lot healthier.

                                  6. Make Your Sleep Space as Conducive to Rest as Possible

                                  This means tweaking your environment so it’s as enticing as possible for your body to go to sleep. Keep the room dark using blackout blinds, reduce the temperature (our body rests best when slightly cool), limit interruptions (phone calls, visitors, noise), and remove electronic devices.[7]

                                  Set yourself up for success by supporting yourself through your surroundings. If you wanted to lose weight, you wouldn’t frequently surround yourself with cookies, cake, and ice cream, right? Same idea here.

                                  Personal Habits and Choices

                                  7. Stick to a Regular Sleep Schedule as Closely as Possible—on Workdays and Days Off

                                  This is obviously difficult when your schedule changes on the regular, but the more consistent you can keep your bedtime, the easier time your body has getting to sleep and staying that way.[8]

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                                  8. Allow Yourself Time to Catch Up on Sleep

                                  Having enough days off to rest and recuperate is an important aspect of protecting your health. You wouldn’t expect to be able to drive across the country on one tank of gas, right? Filling your own personal gas tank is just as important.

                                  9. Take Naps, but Don’t Overdo It

                                  It’s recommended by the Cleveland Clinic to take a 90-minute nap just before starting your shift and then a 30-minute nap during your “lunch break” at work.[9] Again, this is all about keeping some gas in your tank and not allowing yourself to get to the point where you are running on fumes. Short naps will help you stay refreshed and alert on the job.

                                  10. Limit Caffeine to the Start of Your Shift

                                  Most of us love a good hit of caffeine, especially when we are tired. But overdoing it or having caffeine too late in your shift can negatively impact your ability to get to sleep when you finally have the time to do so. Moderate your intake to help yourself get some quality sleep.

                                  11. Avoid Alcohol Before Bed

                                  Unwinding after work with a drink can be tempting. It can make you drowsy, which many people mistakenly believe will help them get better sleep. Unfortunately, alcohol will actually keep you awake (or wake you up later). This obviously impairs your ability to get the quality of sleep you are looking for.

                                  12. Don’t Smoke

                                  Much like alcohol, people turn to nicotine to “calm their nerves” or help them relax. Also, like alcohol, nicotine has been shown to disrupt sleep.[10] Cut back or cut this habit out as able.

                                  13. Eat Well and Eat Smart

                                  Choose convenient nutritious meals and snacks. Nutritious food is the foundation from which our body creates the needed chemicals for quality sleep. Foods high in saturated fat and sugar have been shown to have the worst impact on sleep.[11]

                                  Also, timing is everything as they say. Eating too much or not enough before your shift can cause you to feel tired.

                                  14. Get Regular Exercise

                                  According to numerous studies, exercise can be as effective in treating sleep disorders as prescription medication.[12] Yes, you read that correctly—regular exercise is the bomb!

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                                  This one can be tricky to convince people to do, especially if they are already tired and short on time. If you don’t have the time to hit the gym, take a brisk walk, dance around your living room to your favorite song, or mow your lawn. Despite feeling tired, getting up off the couch and moving around (moderate to vigorous exercise) is best for reducing the time it takes to get to sleep and improving the quality of sleep.

                                  Mental and Emotional

                                  15. Establish Consistent Practices That Help You Relax Before Bed

                                  This can include yoga, deep breathing, a warm bath, progressive muscle relaxation, guided imagery, meditation, and hypnosis. These are designed to reduce physical tension and quiet your mind from thoughts that are keeping you awake. There are lots of great apps and free videos that can help you with this.

                                  16. Cognitive Behavioral Therapy

                                  Cognitive Behavioral Therapy, or CBT as it’s known, works by helping you to identify thoughts and behaviors that make sleep worse and then developing new habits consisting of thoughts and behaviors that promote sleep. There are psychologists and life coaches who are specially certified in CBT that can help you with this.

                                  17. Show Yourself Some Compassion

                                  Sounds silly? Well, it’s not. A seven-year study conducted at the University of Mannheim concluded that the daily practice of self-compassion positively impacted people’s quality of sleep.[13]

                                  The concept of showing ourselves compassion is foreign (and uncomfortable) to many of us. Try going easy on yourself for being grumpy, and give yourself some credit for the efforts you are making in tough circumstances. What would you say to your best friend if they were struggling with the same situation? I routinely ask my clients this question as it’s sometimes easier to be compassionate to others than ourselves. This tip might take some practice, but the effort could result in a better night’s sleep.

                                  Final Thoughts

                                  Okay, there you have it—17 different ways you can help yourself manage shift work disorder, feel more rested, more like yourself, and enjoy life again. To get started with your plan, pick out a few tips that you can implement today, but remember to choose a well-rounded approach—addressing the physical, mental and emotional.

                                  Be patient with yourself. It takes time to build new habits. And show yourself some compassion and kindness—you might just be able to sleep better when you do.

                                  Featured photo credit: Yuris Alhumaydy via unsplash.com

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                                  Reference

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