How to Make My Own Energy Drinks?

Today’s question is about making your own energy drinks when supplies are limited.

Dear Levi,

I am an american living in china, and one of the primary problems with training here is that the only food I can get is either raw ingredients or fried Chinese food. I am trying to start a (mild) training program, but nutrition is becoming a problem for me. I can buy plenty of veggies and meat and eggs and try and get a balanced diet, but after a work out, i feel like i need energy drinks, i need to replenish salts and sugars and all that crap. What kinds of raw ingredients should I look for to do that? yogurt fruit smoothies + salt? nuts and rasins and sugar? what kind of suggestions do you have?

Also, I am self employed, working from home, and trying to work out a regular routine. Should i work out (run, swim, climb, etc) right after waking up, and then go eat? is that healthy or should I wake up, eat, wait a while, and then work out? or is it best to try and workout before bed?

Thanks
-Alex

Hi Alex,

Good work on the balanced diet. If you could find whole wheat pasta, long grain rice, brown rice, or something made with whole grains, that would be great for carbs/sugar. I wouldn’t worry too much about salt unless your workouts are usually 3+ hours of cardio.

Other electrolytes are important though. Yogurt and raisins are both full of potassium, so good choices there. Nuts or any salty food would certainly provide enough salt for a normal workout routine.

I’m not sure what exact foods are best for electrolytes, but here’s a list of electrolytes that are in Endurolytes (an electrolyte supplement pill): sodium, chloride, calcium, magnesium, potassium, Vitamin B6, Manganese, and L-Tyrosine. Just surf the internet for foods that contain these ingredients. (I might write an article about this, thanks for the idea!)

Working out before eating is fine. You should have plenty of calories still stored from the previous night’s dinner anyway. However, when I workout before breakfast, I keep it at about 45 minutes. Any longer and you’ll want to eat a little bit during the workout. Then just eat breakfast right after. Eating within 15 minutes of a workout is always a good idea since your body is most receptive to replenishment then.

If you eat first, it would be good to wait 2-3 hours before working out. Not a problem if you don’t mind eating, working a bit, working out, eating, working, etc.

If you can workout before bed and still fall asleep easily, then there’s no problem. Usually I would need a few hours after a workout before falling asleep.

Good luck with the training and nutrition,
Levi