On the days when you need an extra push to get through your day or a quick boost to finish the last lap, energy drinks are your best friend.
Energy drinks give your body the needed fuel to perform at its maximum potential. But how do energy drinks give that instant energy boost?
The formula of various energy drinks varies depending on the brand but some ingredients are common to all. One of the main active ingredients in energy drinks is caffeine.
Another component in energy drinks that gives an instant energy boost is sugar.
Even though both these ingredients act as energy boosters, overconsuming them can result in an inverse effect on your energy levels. This is called a crash.
But the good news is that this can be avoided if you choose the right kind of energy drink for yourself.
Read the full article to know more about what causes a crash and the energy drinks that help prevent it.
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Do Energy Drinks Make You Crash?
Energy drinks can make you crash. This crash is due to the change of energy levels your body experiences.
Most energy drinks contain a high amount of sugar, more than the daily recommended intake which is 24g for women and 36g for men.
Studies show that energy drinks can contain up to 56g of sugar in a 473ml can.
This high sugar content leads to a sudden rise in energy levels. Once the sugar wears out, your energy levels drop significantly leading to a crash.
What Causes A Crash In Energy Drinks?
Most energy drinks are comprised of two basic components, caffeine, and sugar.
Caffeine acts as a stimulant that enhances brain performance and improves focus. Caffeine is combined with other active ingredients like taurine that enhances its effects.
Sugar provides an instant energy boost and adds the right flavor to the drink. Almost every brand has a sugar-free option considering the negative impacts of sugar on health.
A crash can be a result of either sugar or caffeine overdose. When you consume caffeine your energy levels enhance, this provides a boost to your adrenaline and dopamine levels.
As the caffeine breakdowns in your bloodstream and eventually leaves your body, your energy levels drop suddenly. This drop in energy levels leaves you feeling tired and sluggish, this is called a crash.
The same happens when you intake a high amount of sugar.
What Is A Sugar Crash?
When you consume carbohydrates like sugar, your body releases insulin. Insulin helps with the breakdown of glucose and converts it into energy,
When your body has an excess amount of sugar in the bloodstream, your body instantly produces more insulin to keep the blood sugar level consistent. This results in a decrease in blood glucose levels, resulting in a sugar crash.
What Is A Caffeine Crash?
Consuming a high amount of caffeine (more than the daily recommended intake of 400mg) can result in a caffeine crash.
Once caffeine enters your bloodstream, it is absorbed within 35-40 minutes. This is when you experience peak energy levels. After caffeine starts to wear out of your system. It leads to a drop in energy levels.
This also occurs because caffeine works by blocking the adenosine receptors of your brain. Once caffeine wears out, the adenosine receptors overwhelm your brain with feelings of fatigue and tiredness.
As your energy level drops, your body craves more caffeine, resulting in a vicious cycle.
Symptoms Of A Crash
The symptoms of sugar or caffeine crash are quite similar. If you are experiencing a crash you are likely to feel the following symptoms
Some symptoms of a sugar crash include
How To Avoid A Crash After Having An Energy Drink?
Fortunately, there are quite a few ways you can cure or avoid a crash after consuming an energy drink.
Let’s start with the obvious, sleep.
When you feel like you are experiencing a caffeine crash instead of going for another energy drink to replenish your energy levels, get a quick nap.
You will wake up feeling refreshed and better.
Spread your caffeine or sugar intake throughout the day. In this way, you will not overwhelm your body with a high amount of caffeine or sugar in one go.
Consuming caffeine near bedtime can result in disturbed sleep. This can cause daytime sleepiness resulting in fatigue and tiredness. Avoid consuming caffeine on an empty stomach.
Lastly, keep yourself hydrated. Water helps your body stay energized. This will help balance the low energy levels you experience during a caffeine crash.
Best Energy Drinks Without A Crash
If you want to continue enjoying energy drinks but without the fear of experiencing a crash then go for drinks that contain caffeine with a range of 100mg and which are sugar-free. The low caffeine content will not result in a drastic drop in energy levels once it wears out.
Natural caffeine also prevents caffeine crashes. Here is a list of energy drinks that provide you with an energy boost without any unpleasant after-effects.
Celsius Energy drink is designed to provide you with an energy boost while enhancing the rate of calorie burn. It includes ingredients that are natural and clinically tested.
The formula of Celsius is sugar-free, with zero preservatives and additives. It contains 200mg of caffeine per 16 fl. oz can. With a blend of essential vitamins, the drink provides you with an effective boost of energy without any caffeine crash.
If you would like to know more about this energy drink, check out this article
XS Energy contains only 80mg of caffeine per can and it is sugar-free. It provides you with enough energy to get through your day and fight the midday slump.
The drink is available in various exciting flavors to choose from. With all-natural ingredients and B-vitamins, XS Energy is a great choice for a crash-free energy boost.
With 80mg of natural caffeine, zero sugar, and all-natural ingredients, Aspire is another great option if you are looking for a drink that will not result in a crash.
Aspire helps increase calorie burn and contains a blend of essential vitamins that helps your body perform at its best.
You can enjoy this crash-free energy boost in nine different flavors.
Zipfizz is a powdered energy drink containing zero sugar and 200mg of natural caffeine. The formula of Zipfizz is designed to provide you with an energy drink option free from extra ingredients and gimmicks.
It contains a vitamin blend and essential electrolytes that keep you hydrated and energized.
Red Bull Total Zero
One of the most popular energy drink brands, Red Bull provides you with the option to enjoy an effective mental and physical energy boost without any sugar and only 80mg of caffeine.
The drink contains artificial sweeteners to provide you with the classic Red Bull taste. It contains ingredients like taurine, which enhances the effects of caffeine and makes the overall experience long-lasting.
If you would like to know more about this energy drink, check out this article.
Alternatives To Energy Drinks
Some healthy alternatives to energy drinks include
- Protein shakes
- Yerba Mate
- Green juices
- Ginger Root tea
Caffeine or a sugar crash is a result of overconsuming energy drinks. To avoid crashes, the key is moderation.
Going for energy drinks that contain low to moderate amounts of caffeine and are sugar-free will minimize the risk of experiencing a crash.
If you feel anxiety, severe headache, or any similar symptom, try lowering your daily caffeine or sugar intake. Spreading your daily caffeine intake throughout the day will help you stay energized without a sudden drop of energy.