Energy drinks are a great catch for boosting your energy if you want to get through the day. But you must know that these drinks are fueled with caffeine and a lot of sugar, which can cause a mighty crash.
Isn’t that weird? You have energy drinks to boost up your body’s metabolism and end up having a crash after a while. To solve this problem you can opt for drinks that are low on caffeine and preferably sugar-free.
Let’s look into more of it!
What is a sugar crash?
When your body receives more sugar than usual, it constantly produces insulin in order to keep the levels balanced. This balancing causes blood glucose to decrease, which eventually results in a sudden drop in energy levels. This is hypoglycemia or commonly known as a sugar crash.
A bigger amount of sugar means a bigger likelihood of this happening, and nowadays, sugar is included in most things therefore it is a lot likelier to consume a big amount of sugar. This means a sugar crash is also a lot likelier to happen.
You can check this video out to know more about how excessive sugar reacts with your brain.
What does a sugar crash feel like?
A sugar crash may have different symptoms depending on each individual, and the amount of it they’ve consumed. Although the human body requires sugar, it needs it to be consistent at all levels and not excessive to avoid sugar crashes.
There can be some undesired symptoms in the body after experiencing a drastic drop in sugar, such as:
- excess sweat
If you are a diabetic, you might experience some severe symptoms such as:
- loss of consciousness
- abnormal behavior
- blurred vision
Evidently, a crash has proven to be unpleasant whether you’re diabetic or not. This can greatly hinder any important tasks you might need to do, or stunt any physical achievements you’re trying to attain.
In these instances, a powdered energy drink that is formulated in consideration of avoiding a crash is greatly beneficial.
What to Look for in an Energy Drink to Avoid a Crash?
From what you’ve seen so far as the cause of a crash, I’d say you go for drinks that are sugar-free and with a lesser amount of caffeine. These are a couple of the main ingredients in energy drinks, along with sweeteners, and vitamins.
Read on about each of them.
Caffeine in Energy Drinks
Caffeine is the core ingredient of energy drinks since it stimulates the brain and central nervous system. It is found in cocoa, coffee, and tea leaves.
Caffeine has a great influence on keeping you awake and concentrated by blocking the adenosine receptors that give off a sluggish and tiring feeling. This will give you a significant amount of boost depending on your caffeine intake level.
Although caffeine itself can cause a crash. As with anything, there are necessary limitations to maintaining beneficial consumption.
According to the FDA, the maximum daily intake of healthy individuals should be no more than 400mg.
In the occurrence of a crash, here are some health side effects that you might want to look out for:
Just be cautious and read the nutritional label before consuming anything to be wary of your intake and consume these in moderation.
Artificial Sweeteners in Energy Drinks
If you’re tapping out of sugar, then sweetness in the drink might be your concern. But you shouldn’t worry!
Sugar-free energy drinks use artificial sweeteners to maintain the taste and without the sugar crashes. These artificial sweeteners are 300 to 700 times sweeter than sugar so only a small amount of it is used.
The Food and Drug Administration has declared artificial sweeteners such as Sucralose and Acesulfame-K to be safe for human consumption, both of which are used by energy drink brands mostly.
Vitamins are essential macronutrients that help regulate the body’s certain functions. Some of the vitamins used by energy drink brands are Vitamin B12, D, B7, and the mineral Taurine.
Taurine is an amino acid that works as a supplement too. It is found in fish, meat, or milk so if you’re allergic to any of these the energy drinks have got you covered. It plays important role in maintaining cellular integrity in the heart, muscle, and retina.
Note: If you’re allergic to any of these ingredients it’s better not to consume them and to consult a doctor for medical-related queries.
Do all energy drinks make you crash?
No, it’s not all of them.
It’s mainly the sugar content in the energy drinks that make you experience sugar crashes once caffeine effects wither off.
The caffeine enters your bloodstream after about 10 minutes of consumption, raising the heart rate and blood pressure. In the next 15 to 45 minutes you will feel the maximum effects of caffeine, resulting in more alertness and concentration.
Once this dies down, so will the sugar in your body, leaving you sluggish and tired which are essentially effects of a crash. But a majority of brands are coming up with sugar-free formulas with the use of artificial sweeteners.
This means that there are now a lot more options for you to opt for an energy drink that won’t give you the sugar crash.
How do you handle an energy drink crash?
Beyond consuming sugar-free drinks, there are other ways to overcome the sugar crash that you might experience.
For starters, you can choose to rest, the most obvious option. A power nap could make a huge difference when you’re at your lowest.
Then you have to stay hydrated, water has the capabilities of keeping you energized. If you’re well-hydrated your body is energized to its maximum.
A good meal, preferably one with protein, can also help. During the sugar crash, your body is looking for protein sources to balance out blood glucose levels.
Besides this you can lay off your caffeine intake throughout the day, this can help lessen the effects of caffeine after it starts to wear off.
How long do energy drinks stay in your system?
The effects of energy drinks are observed within minutes after consuming one and are at a peak within 45 minutes.
Caffeine has a half-life of 5 hours, which means you will start to feel its withdrawal effects in some time. But if you’ve consumed a larger amount of caffeine better stay put as it’s going to be there for a while.
Generally, energy drink stops affecting the after 5 hours or so, after 12 hours the caffeine has exited from your bloodstream and it takes almost 24 hours for it to exit your body.
Is it okay to drink energy drinks daily?
Definitely! It is totally okay to drink energy drinks daily if consumed in moderation. It’s best to choose the ones with a low amount of caffeine and zero sugar to avoid crashes.
In fact, daily intake of caffeine can make your body tolerant to caffeine so you wouldn’t feel a bigger effect on caffeine withdrawal symptoms. But this can turn bad when you increase your caffeine intake for it to kick in properly.
Therefore, always keep in mind that the FDA has given a daily limit of caffeine consumption of no more than 400mg.
Can you boost energy naturally to avoid a crash?
You definitely can!
There are many ways one can boost energy levels to avoid any crashes later on. It can start from keeping yourself hydrated because water is very potential in providing energy.
You can choose to exercise too, it can result in you becoming more tired but it will build up your stamina for the future.
Opting for drinks like green tea, yerba mate or coconut water is a good hack. It can prove beneficial for the mind and soul.
Lastly, try going for some alternatives like dry fruits, I’ve heard they are good at keeping you energized, you can choose almonds, soak them in water overnight and then eat them in the morning. Trust me it has its benefits.
Benefits of Energy Drinks
If there’s the availability of other options, why opt for an energy drink? Well, this product has its benefits, and of course, its downfalls. Let me make it simpler by stating the pros and cons of energy drink powder for you
Pros of Energy Drinks
- Energy drinks give an extra boost with ingredients like caffeine and sugar it can make you feel energized and more concentrated.
- Powdered energy drinks are very convenient to carry around, they are nothing like your daily coffee cups that you have to take care of. These drinks are available in sachet and tubs.
- Good thing you can mix them with any of your drinks to get that extra boost, or flavor that you are longing for.
- These powdered energy drinks are affordable and not like any of your Starbucks which can alone cost you $5 per serving.
- Flavors! These drinks come in a variety of flavors, you can manage the taste sweeter or stronger just according to your preferences.
Cons of Energy Drinks
- Weight gain can be linked to energy drinks due to the calories present in them.
- It can make you a caffeine addict, as you’ll be relying too much on caffeine to boost up your metabolism. Try boosting up your body energy by some quick nap, exercises, or yoga.
- Excess consumption can lead to heart diseases because of a spike in heart rate and blood sugar levels.
- There can be potential side effects such as insomnia, headaches, anxiety, and restlessness.
These cons can be avoided if you keep a tab on your caffeine intake and have energy drinks in moderation.
Best Energy Drinks Without A Crash
The best energy drinks without crashes are the ones with a low amount of caffeine and zero sugar. Choosing a drink like that is not as hard as it looks, so here are my best picks for energy drinks without crashing:
|Brands||Caffeine Content||Artificial Sweetener|
|Zipfizz Energy||100mg||Xylitol & Sucralose|
|G-Fuel||150mg||Sucralose & Acesulfame K|
These are energy drinks that are known for being sugar-free, with the benefit of a
Zipfizz is a sugar-free powdered energy drink. It uses Xylitol and Sucralose instead of sugar so you’ll get the enjoyable flavor without the crash.
Zipfizz has about 100mg of caffeine per serving which is a good offer in case you decide to have another drink later on. It has a fruity theme, with 14 different flavors to choose from, and is available in small tubes.
However, if you’re an athlete or a fitness freak this might be a minor hiccup for you as Zippfizz has 20 calories. If you’re not conscious about caloric intake, then you can go ahead and reach for this.
It comes in a pack of tubes ranging from $37.99, which is about $2 per serving can be a little costly than other brands.
If you’re eager to know more about Zipfizz, I’ve got just the right article for you.
G-Fuel is another great energy drink with a moderate amount of caffeine up to 150mg. It is a sugar-free drink as well as zero-calorie and uses Sucralose and Acesulfame K as artificial sweeteners.
This leaves you with zero sugar crashes but with a good amount of boost for any work for the day.
It is available in tubs and sachets, starting from $35.99 for a tub and $2 per sachet, which again falls on the expensive side. The plus point is the G-fuel has about 40 different flavors that you can choose from.
This article tells you more about G-Fuel.
Ghost gamer is yet another powerful drink that has about 150mg of caffeine and is sugar-free, using Sucralose as its artificial sweetener.
Up to the last pick, this drink won’t inflict any sugar crash, and its sweetener is also calorie-free!
At the moment there are only 7 flavors of Ghost Gamer which can be problematic if you’re quite picky. It is available in tubs and sachets too.
In terms of pricing its tub ranges from 39.99$ and sachets are about $1 each, making it the least expensive on this list.
Check this out for more on Ghost Gamer.
Which energy drink has the least sugar crash?
Amongst the ones in this list, the one with the least sugar crash is Zipfizz Energy.
Although all of these in the list are sugar-free, caffeine content often also contributes to a crash on its own. The higher the caffeine, the more likely a crash is.
Zipfizz contains just 100mg of caffeine in each serving making it the least likely to cause you a crash.
A sugar crash is never preferable in any consumption. Everyone is working towards the best versions of themselves, trying to attain something they have to keep going for.
Opting for sugar-free energy drinks can remove this crash and won’t leave you fatigued. Though most energy drinks are packed with sugar, there are many alternatives like Ghost Gamer, G-Fuel, and Zippfizz which can be used to avoid sugar crashes.
However, before picking up an energy drink, read the nutritional label so you know what are you consuming and be wary of the limits.
With this, I hope all your queries are answered and you’ll be able to make a spontaneous decision!