Natural energy drinks, such as lemon and honey energy drinks or green tea energy drinks, are a good option for maintaining energy during training, especially when they are intense, such as running, cross fit or HIIT, for example.
Furthermore, these energy drinks help to hydrate the body, replenish mineral salts and reduce the risk of muscle cramps, and can be easily prepared at home with natural ingredients, and can be consumed before, during or after training.
Read too: Energy foods: what they are, what they are for and what they are
Ideally, the use of natural energy drinks should be carried out with guidance from a nutritionist, in order to adapt the type of energy drink to the diet and training, individually and in accordance with nutritional needs, to obtain the expected results.
Watch the following video with nutritionist Tatiana Zanin with tips on how to prepare a natural energy drink:
6 natural energy drinks
Some healthy options for natural energy drinks are:
1. Lemon and honey energy drink
The lemon and honey energy drink is rich in carbohydrates and minerals that help increase energy and maintain your training pace.
This energy drink should not be used by people who are allergic to honey, pollen or propolis.
Ingredients:
- 5 tablespoons of honey;
- 1 liter of filtered water or coconut water;
- 1 lemon juice.
Preparation mode:
In a clean, dry sports bottle with a lid, add the water and honey, and shake well. Then, add the juice of 1 lemon and shake again and consume at least 500 mL, in small sips, during training.
2. Orange, strawberry and peanut energy drink
The natural energy drink of orange, strawberry and peanut helps increase energy and willingness for intense training, and can be taken before training.
Ingredients:
- Juice of 2 oranges;
- 1 cup of washed and sanitized strawberries;
- 1/2 cup of roasted peanuts.
Preparation mode:
Add the orange juice, peanuts and strawberries to the blender and blend. Drink immediately afterwards.
This energy drink should not be consumed by people allergic to peanuts.
Read too: Is energy drink bad? Recommended amount and side effects
3. Green tea energy drink
The natural energy drink of green tea is rich in antioxidant substances and caffeine, which in addition to increasing energy during training.
Furthermore, this energy drink has thermogenic properties, which stimulate metabolism, causing the body to burn more calories and promoting weight loss.
Ingredients:
- 1 bag of green tea;
- 240 mL of filtered water;
- 5 mL of coconut water;
- ½ tablespoon of honey;
- 1 cm grated ginger root;
- 1 lemon juice;
- ¼ cup mint leaves (optional);
- Is it
Preparation mode:
Boil the filtered water, turn off the heat and add the green tea bag, letting it rest for about 10 minutes. Then remove the green tea bag and let it cool. Then, in a blender add the coconut water, honey, grated ginger and lemon juice, and blend.
Finally, add ice and mint leaves, and place the energy drink in a sports bottle, and drink in small sips during training.
Green tea energy drink should not be used during pregnancy and breastfeeding, as well as for children, people with difficulty sleeping, thyroid disorders, kidney or liver problems, anemia, gastric ulcers and gastritis.
This energy drink should also not be used by people with heart or blood clotting problems. If the person is allergic to honey, propolis or pollen, honey should be removed from the recipe.
4. Beetroot energy drink
Natural beetroot energy drink is a great pre-workout option, as it helps to increase blood circulation and oxygenation of the muscles, as well as increasing energy during training and facilitating recovery after exercise.
Ingredients:
- 1 peeled beet;
- 1 unpeeled cucumber;
- Juice of half an orange;
- 0.5 cm of ginger.
Preparation mode:
Blend all the ingredients in a blender and then take 1 shot before training.
Read too: Pre-workout: what to eat before training (with snack options)
5. Spirulina and coconut water energy drink
The spirulina and coconut water energy drink is rich in proteins, vitamins and minerals that help increase stamina, in addition to helping to maintain and develop muscle and increase the body’s hydration during intense training.
Ingredients:
- ½ teaspoon of spirulina;
- 500 mL of coconut water.
Preparation mode:
In a clean and dry sports bottle, add the coconut water and then the spirulina, and shake well. Drink small sips during training.
This energy drink should not be consumed by children, adolescents, pregnant or breastfeeding women, or by people who have phenylketonuria.
6. Banana energy
Banana energy drink is rich in carbohydrates, as well as vitamins and minerals, which help to increase energy before training or recover post-workout energy.
Ingredients:
- ½ banana;
- 1 cup of coconut water;
- Juice from half an orange.
Preparation mode:
Blend all the ingredients in a blender and drink immediately as a pre-workout or post-workout.
Read too: What to eat after training
Care when consuming natural energy drinks
To consume natural energy drinks, you must check that you have no contraindications or allergies to any of the ingredients in the recipes.
Furthermore, despite being made with natural ingredients, some energy drinks may be contraindicated during pregnancy, breastfeeding or when you have health problems, such as heart, kidney or liver disease, for example.
Therefore, it is recommended that the use of natural energy drinks be carried out with guidance from a nutritionist, according to nutritional needs, general health and training objectives.
If you want guidance from a nutritionist, make an appointment in the region closest to you:
Taking care of your health has never been easier!
