Blood Sugar-Friendly Alternatives to Energy Drinks

You’re exhausted. You’re on your third cup of coffee. And you still feel like you're running on empty.

So you grab an energy drink.

It helps for a little while—until it doesn’t.

If this is part of your daily cycle, you’re not alone. Most of the women I coach have relied on caffeine and sugar just to function. But here’s the truth: those quick fixes are doing more harm than good.

In this blog, I’ll explain how energy drinks mess with your body, especially your blood sugar, and offer simple, tasty alternatives that actually support your energy without the crash.

Let’s dive in.

Why energy drinks are draining you

Energy drinks usually contain a mix of:

• High doses of caffeine

• Tons of sugar or artificial sweeteners

• Synthetic vitamins and stimulants

They give you a boost by spiking your blood sugar and flooding your system with caffeine. But what goes up must come down. After that initial burst, your blood sugar crashes—and so does your energy.

This creates a vicious cycle: You feel tired, so you reach for caffeine or sugar. Your blood sugar spikes. Then it crashes. Your body releases stress hormones to deal with the crash. You feel more tired and anxious.

So you reach for more caffeine...

And the cycle continues.

The blood sugar crash problem

Your body runs best when your blood sugar stays steady—not too high, not too low.

But energy drinks throw your blood sugar off balance. And if you’re already struggling with adrenal fatigue, this makes everything worse:

• More fatigue

• Mood swings

• Cravings

• Sleep issues

That’s why we focus on a blood sugar balance diet in all of my coaching programs. Stable blood sugar means stable energy, fewer crashes, and a more peaceful mood.

What to drink instead (that actually helps your energy)

You don’t have to give up taste or energy. You just need to give your body the kind of fuel it knows how to use. Here are some of my favorite blood sugar-friendly alternatives to energy drinks:

1. Adrenal Cocktail

This isn’t a party drink—it’s a mineral-rich mix that helps hydrate and support your adrenal glands.

• 1/2 cup orange juice

• A pinch of sea salt

• 1/4 tsp cream of tartar

• 1/2 cup (ADD-fresh squeezed) orange juice

Optional: splash of coconut water

This combo gives you natural vitamin C, sodium, and potassium—three key nutrients for energy and stress recovery.

2. Matcha with collagen

Matcha is a green tea powder that has natural caffeine, but it’s gentler than coffee. Adding collagen helps slow the absorption and adds protein.

• 1 tsp matcha powder

• 1 scoop collagen peptides

• Hot water or milk of choice.

You get steady energy and skin support in one!

3. Herbal teas with adaptogens

Adaptogens are natural herbs that help your body handle stress.

Try teas with:

• Tulsi (holy basil)

• Ashwagandha

• Licorice root

These support your nervous system and help balance cortisol.

4. Protein smoothies

Blend up a quick smoothie with:

• Unsweetened almond milk

• A scoop of protein powder

• Berries (low sugar, high fiber)

• Chia seeds or flaxseeds

• A handful of spinach

This will keep your blood sugar stable and fuel you without the crash.

5. Coconut water + sea salt

This is a natural electrolyte drink. It hydrates and gives you minerals without sugar overload.

• 1 cup coconut water

• Pinch of sea salt

Optional: squeeze of lime

Small swaps = big results

You don’t have to overhaul your life in one day.

Start by replacing one energy drink or coffee with a supportive alternative. Then add in a balanced breakfast, a few more veggies, and consistent meals.

Within days, your energy will start to shift.

Need help creating a routine that works with your body?

You don’t have to guess your way through healing.

I created the Adrenal Recovery Protocol to help you:

• Understand how your body handles stress and sugar

• Make small, manageable shifts

• Rebuild energy naturally

Your energy doesn’t have to come from a can.

Let’s help your body make it naturally.