Are you tired of lugging around cans of energy drinks with you whenever you hit the gym?
Let me introduce you to powdered energy drinks, just when you thought energy drinks can’t get any better, they do!
Just like any regular energy drink, powdered energy drink also contain caffeine and other nutrients that can boost your energy and performance at the gym. The advantages are that they’re more convenient to bring around and can be customized to your preference.
Read on more to learn more about energy drink powders, from their ingredients to what to consider before getting your own.
Let’s get started…
What to consider for the right Energy Drink Powder
Caffeine
Energy drinks can contain as low as 50mg to 300mg or more of caffeine depending on the brand.
However, more doesn’t always mean better. Caffeine works differently for everyone and this has got to do with your caffeine metabolism and how your body tolerates caffeine.
A low to moderate caffeine dose is the most beneficial compared to a high dose according to various studies. Caffeine is especially notable in increasing alertness, improving physical performance, and enhancing cognitive functions.
Caffeine will definitely help boost your energy when you’re working out at the gym but remember to keep your intake moderate.
According to the FDA, the recommended maximum daily caffeine intake is no more than 400mg for healthy adults.
Any more than that, and you might end up with adverse effects like:
- Anxiety
- Insomnia
- Fatigue
- Muscle breakdown
- Rapid heart rate
- Digestive issues
Choose your energy drinks wisely, choose energy drinks with reasonable caffeine content, and stay under the daily caffeine limit.
Sugar
Sugar is another ingredient that you’ll typically find in energy drinks whether they come in cans or powdered forms. However, most energy drink powders that I’ve come across usually contain artificial sweeteners instead, thus sparing you from the extra calories.
Sugar tends to contain lots of calories and would leave an impact on your overall diet and performance at the gym, so it’s definitely better to avoid sugar in your energy drinks if you can.
Though you’ll be missing out on the sugar rush that usually comes with sugar-containing energy drinks, you’ll also get to avoid getting a crash due to the sudden spike and fall in blood sugar levels after the effects of the sugar have worn off.
That said, if your favorite energy drink powder does contain sugar, there’s no need to ditch it just yet. It’s not wrong to indulge in sugar once in a while, plus, sugar in moderate amounts can increase your exercise performance too.
Just remember to stick to the American Heart Association’s (AHA) recommended daily sugar limit:
| Men | 36g/150 calories |
| Women | 25g/100 calories |
Consuming an excessive amount of sugar could lead to health problems like:
- Obesity
- Diabetes
- High blood pressure
- Cardiovascular disease
By having a moderate sugar intake with a balanced diet and a healthy lifestyle, you’ll be able to keep yourself healthy and fit.
Other Ingredients
From amino acids like taurine and BCAAs to different vitamins, energy drink powders are packed with all kinds of nutrients to boost your energy levels for your gym workouts.
Since each brand has its unique features and formulas, it really depends on you to choose what you need for your workouts. While some might prefer the energizing effects of guarana, others may go for the replenishing benefits of electrolytes instead.
To learn more about the ingredients in energy drinks and their functions, check out this article where I go into energy drink ingredients in greater detail.
How does Caffeine improve endurance performance?
Caffeine improves endurance performance by stimulating the cells in your body, including your muscle cells and brains.
Since caffeine is easily absorbed into the bloodstream, it greatly affects your muscles and brain, triggering a series of responses and changes.
One of the ways caffeine increases endurance performance is by sparing muscle carb stores due to the caffeine’s ability to increase fat burn. Thus, your glycogen stores remain full and stocked, leaving a lot of energy in your muscles to depend on after the effects of the caffeine have worn off.
A study involving nine cyclists reported that caffeine increased workload by 7.4% and fat oxidation by 31%. Another study found that consuming caffeine together with carbs significantly improved performance compared to carbs or water alone.
In short, caffeine helps you to work out longer with more efficiency and push through more physical challenges at the gym too.
Are energy drinks good before the gym?
Energy drinks are good before hitting the gym because they contain lots of caffeine and nutrients that can boost your performance and energy for your workouts.
Besides that, some energy drinks are designed to be pre-workouts and can help enhance your physical and cognitive performance during your workouts. Plus, caffeine requires a certain amount of time to kick in, so it’ll work way better if you have it before heading down to the gym.
How soon before workout should you drink Energy Drinks?
You should drink energy drinks at least 30 minutes before your workout to allow the caffeine to be absorbed into your bloodstream so you can experience the maximum effects.
The effects of caffeine will be noticeable within 10 minutes after ingestion. So, within 15 to 45 minutes after consumption, caffeine levels in your bloodstream will peak.
This is also the time when the effects of caffeine are the strongest and you’ll feel more alert, energetic, and ready to start your workout.
How can you increase your energy for the gym?
You can increase your energy for the gym by having energy drinks. They are filled with caffeine and tons of other ingredients that’ll help give your energy levels a boost.
Depending on the brand, the caffeine content in energy drinks can vary from one another, hence you can pick out the one that best suits your caffeine tolerance. Energy drinks also come in many different types; while some come in cans, others are available in powder form.
By using some caffeine for a little boost, you’ll be able to perform better during your gym workouts.
What to eat before gym?
Eating light protein-rich snacks is a great option to increase your energy levels before going to the gym.
It’s important to fuel up with nutrient-rich food like banana, peanut butter, greek yogurt, or oatmeal to boost your energy so that you’re energized for your workout session.
Try to avoid processed food with sugar before workouts or in your diet in general. Sugar itself is not bad, but if you’re talking about added sugar that’s commonly found in sweets, snacks, and cakes, you should limit the amount of sugar you have.
Drinking sugary energy drinks is also a bad idea because they might result in a sugar crash which will ruin your workout session. Try to opt for sugar-free energy drinks if you can.
Is Red Bull good for muscle growth?
Directly, Red Bull will not provide you with muscle growth. However, it may help and thus be good as it assists by giving a boost in energy levels, allowing you to do more exercise needed.
The reason for this effect lies in the caffeine content, taurine and amino acid found in Red Bull. With those ingredients, a boost in performance will be noticeable as well as help in muscle contractions.
It is still best to drink Red Bull in moderation as drinking too much might lead to weight gain instead of muscle growth It is still best to pair Red Bull with diet and exercise to notice any desirable changes, as drinking it alone will not be sufficient.
Best Energy Drink Powder for gym
Zipfizz
Zipfizz is a powdered energy drink that comes in single-serving tubes and has a selection of almost a dozen flavors.
A single serving of Zipfizz contains 100mg of caffeine, which is quite modest and won’t likely overwhelm you with many side effects afterward.
Zipfizz also has only 20 calories and plenty of vitamins, amino acids, minerals, and electrolytes per serve. Zipfizz energy drinks also seem to contain natural ingredients like guarana and green tea extract, which is a healthier choice.
A tube of Zipfizz costs around $2, which is pretty affordable in my opinion, though the prices may vary depending on where you decide to purchase your Zipfizz and how much you plan to buy.
If you look through Amazon carefully enough, you’ll be able to find some great discounts and promo codes to get Zipfizz at a lower price.
G Fuel
Promoted by many popular Youtubers including Pewdiepie himself, G Fuel is an energy drink mix that comes available in colorful tubs.
Every 7g serving of G Fuel has around 25 calories and is completely sugar-free. Plus, each serving of G Fuel also contains 150mg of caffeine, which is quite an ideal amount to get you on your feet and onward to your workout sessions.
A tub of G Fuel consists of three distinct ingredient mixes that aim to supply you with different benefits namely energy, mental focus, and antioxidants for your wellbeing.
Aside from vitamins and amino acids, G Fuel also has natural ingredients such as fruit extracts and seed powders.
You may be aware that G Fuel also comes in canned versions. If you’d like to learn more about the differences between G Fuel Powder and G Fuel Can, check out this article.
The price of a tub of G Fuel is around $36, not including the shipping fees or other additional charges. That’s an affordable price in my view as you’ll be able to make about 40 servings with one tub, which means one serving costs only about $1.
Advocare Spark
Available in a convenient sachet, Advocare Spark is a powdered energy drink with a caffeine content of 120mg per serving. In my opinion, that’s a pretty moderate amount of caffeine as you can adjust the strength of your drink however you want.
Each sachet contains 15 calories and a number of vitamins, amino acids, and minerals that’ll provide you with a great boost of energy. There isn’t any mention of added sugar in its formula, though it does incorporate the usage of inositol, a type of sugar.
The price of one sachet of Advocare Spark is around $2.50, which is a little pricey for me personally. However, you can easily find good deals and discounts for packs of Advocare Spark on sites like Amazon and eBay.
REIZE
While all the energy drink powders listed above are great, I personally believe REIZE is the best energy drink powder for the gym, whether it’s before, during, or after your workouts.
REIZE is a powdered energy drink that comes in lightweight 4g sachets, making it easy and convenient for you to bring it around wherever you go. It contains a sensible 50mg of caffeine; REIZE is sugar-free and has just 11 calories per sachet.
REIZE is also loaded with a smart blend of ingredients like ginseng, B vitamins, and taurine that combine together to provide you with the perfect energy boost without the dreaded sugar crash.
Plus, REIZE is super easy to make. All you need to do is tear open a sachet of REIZE and mix it with 250ml of water, and your energy drink is ready!
To make it more accessible for you while you’re at the gym, you make prepare it beforehand in a drinking bottle. REIZE can also be mixed with your favorite beverages like sparkling water and juice.
And if that isn’t enough of a sweet deal for you, REIZE ships straight to your doors for only $1 per sachet.
That’s amazing value for money.
Give REIZE a try today, and you might agree that it’s the best energy drink powder for your gym workouts.