4 Ways to Get the Same Effect as Energy Drinks Without the Side Effects

Many people turn to energy drinks to keep themselves active and energy levels up throughout the day, but this can lead to worrying health problems.

Numerous studies have linked energy drinks to hair loss, mental health problems, and complications for those with heart disease. Despite these warnings, many people continue to rely on these sugary drinks daily for a quick energy boost.

In order to maintain energy levels without resorting to energy drinks, nutritionist Rob Hobson offers a set of tips:

Consumption of unprocessed foods

Hobson recommends consuming unprocessed foods which include whole grains, legumes, nutrient-dense fruits and vegetables, saying they are key to maintaining energy levels due to their rich content of complex carbohydrates, high fiber and balanced nutrients. These complex carbohydrates and fibers ensure slower digestion and a gradual release of energy, which helps stabilize blood sugar levels and prevent the spikes and crashes associated with ultra-processed foods.

Sun rays

“Exposure to natural light is the most powerful element that influences our circadian rhythms,” explains Hobson. “Start your day by either opening the curtains or taking a walk outside. This practice is beneficial for many reasons. The presence of sunlight leads to decreased levels of melatonin (the sleep hormone) and increased levels of the stimulating hormones norepinephrine and cortisol.” "Soaking up some sunshine sends a signal to your body that it's time to start the day and get active."

Use caffeine strategically.

“Caffeine, when used strategically, can be a powerful tool for enhancing alertness and focus,” says Hobson. “Think of caffeine as your brain’s personal assistant, there to give you a boost when you need it. Controlling the amount of caffeine you consume, through a quality supplement, can provide a more balanced energy boost than the fleeting boost provided by sugary drinks. This can be especially helpful during work hours or when you need to focus on difficult tasks.”

Balanced nutrition for sustainable energy

Hobson stresses that starting your day with a nutrient-rich breakfast can have a significant impact on your energy levels and cognitive function.

He recommends choosing a balanced mix of complex carbohydrates, proteins, and healthy fats, such as oatmeal with almond butter and berries or whole-grain toast with eggs, to ensure a steady release of energy and prevent the common mid-morning slump.

These options help maintain blood sugar levels, which is crucial for focus and mental clarity.