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In this book you will learn what energy drinks are the healthiest and what are the unhealthiest

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What Are The 6 Nutrient Categories And How Much Do You Need?


  1. Water - 72.8%
  2. Minerals - About 25%
  3. Protein -10-15%
  4. Fats- Less than  30%
  5. Amino Acids -10-35%
  6. Carbohydrates-55-60%

How Does Water Affect Your Body?

TOO LITTLE- Not having enough water can cause headaches, dry skin, mouth, and eyes, you get disoriented, low energy level,  you can experience muscle cramps and spasms, you don't sweat during exercise and your always hungry


TOO MUCH-Having too much water is called hyponatremia. This can cause you to be over heated and experience headaches. If not put into shade the condition can lead to swelling in the brain, seizures and coma


HAVING JUST THE RIGHT AMOUNT- Having the right amount your focus will increase, you'll be stronger and faster, you slim down by eliminating mindless eating, your skin is more radiant, you'll need fewer  calories and you'll be in a better mood


INTERESTING WATER FACT-Water regulates the Earth’s temperature. It also regulates the temperature of the human body, carries nutrients and oxygen to cells, cushions joints, protects organs and tissues, and removes wastes.

EXAMPLES

Watermelon

iceberg lettuce

celery 

strawberries

Green Peppers

Oranges 

Pineapple

How Does Protein Affect Your Body?

TOO MUCH- Having to much protein can lead to bad or smelly breath, mood swings,  you could ruin your kidneys, you gain weight more then usual. 

TO LITTLE- If you dont eat enough protein you will have higher cholesterol, you will feel anxious and moody, your workouts will suffer,  you wont sleep well,  you will have "brain fog" or lack of focus and concentration and you will be injured more often and it will take longer for you to heal 

JUST ENOUGH-  When you get enough protein your cholesterol will lower and your health will increase.Also if you happen to get injured it is quicker for you to heal.

INTERESTING PROTEIN FACTS-  Eating protein can help build up organ tissue and it helps break down amino acids, protein is also are also essential for life in general. 

EXAMPLES:

Eggs 

Beans 

Soy 

Milk, cheese, yogurt, etc...

How Do Carbohydrates Affect Your Body?

TOO MUCH- The carbs instead of going where they need to go they turn into fat,insulin resistance can develop,  eating too much carbohydrates can also lead to weight gain.

TOO LITTLE- When you don't get enough carbohydrates you get something known as hypoglycemia. 

      SYMPTOMS: hunger, shakiness, dizziness, confusion, difficulty speaking and feeling anxious and weak

JUST ENOUGH-  When you get enough carbs your focus will increase and your weight will even out, you will also sleep better and feel less anxious all the time.

INTERESTING CARBOHYDRATES FACTS-  Carbohydrates have 4 calories for every 1 gram

EXAMPLES:

Bread

Sugary Sweets (limit these!)

Potato

Fruit 

Crackers 

Cereal

DRINK THIS        NOT THAT


 DRINK THIS 

BAI WATER

HOW MANY SERVINGS ARE IN ONE- There are 8 fl oz in one bottle (237 mL)

WHY IS THIS A BETTER CHOICE- Unlike soda which is packed with sugar and carbs, Bai Water only has 1 gram of sugar and it has 10 carbohydrates as well as only 10 calories!

WHAT ARE BAD INGREDIENTS?- There aren't too many "bad ingredients" but there are no grams of protein found in the drink. Which is unhealthy because as stated before you need protein to do your daily activities.

HOW DOES THIS AFFECT YOU?-  Protein is the building block for things in your body, without having any protein your body will not be able to grow new organ tissue,skin, hair or cartilage.

HOW DO THE INGREDIENTS FIT IN WITH NUTRIENT CATEGORIES?- There are FRUIT and VEGETABLE juices in the drink which gives the drink the color and the flavor

HOW MUCH DOES 1 PACK COST- Each price varies depending on what flavor you get. The pack of Brasilia blue costs 17.24 (12 pack) and a pack of Burundi Blueberry Lemonade Costs 23.88 (12 pack)

NOT THIS 

5 Hour Energy

HOW MANY SERVINGS ARE IN ONE-  2 fl oz in one container of the product

IS IT REALLY A BETTER CHOICE?-  This is not the go to energy drink you should seek when your low on energy. Drinking by drinking just one of these small little bottles, you will get the same amount of caffeine as you would in a 12 ounce cup of coffee. 

WHAT ARE BAD INGREDIENTS? -Caffeine

HOW DOES IT AFFECT YOU-   Having to much caffeine can lead to insomnia, nervousness, restlessness, irritability, upset stomach, a quickened heartbeat and muscle tremors

HOW MUCH DOES IT COST?- A pack of 2 costs 5.79$ 

 DRINK THIS

E BOOST ENERGY

HOW MANY SERVINGS ARE IN ONE POUCH?- 5.4 grams of sugar in one packet of flavor powder

WHY IS IT A BETTER CHOICE?-  It gives you  a boost of metabolism and it gives you  some of your needed vitamins and minerals. 

WHAT INGREDIENTS ARE BAD?- The worst things is, 45 grams of sodium

HOW DOES THIS EFFECT OUR BODIES?- Sodium affects the kidneys and it raises you blood pressure

WHAT INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?-  The drink gives you vitamins A, C, D, B6 and B12. It also gives you minerals like copper and folate and zinc

HOW MUCH DOES IT COST?- A box of the packets costs 22.35 and one pouch costs 4.47

NOT THIS

MOUNTAIN DEW

HOW MANY SERVINGS ARE IN ONE BOTTLE?- There are 8 fl oz in a bottle and 2.5 in a can

IS THIS THE BETTER CHOICE?-  Although it may taste delicious it is not healthy for you due to some of the ingredients found on the nutrition label

WHAT INGREDIENTS ARE BAD?- There are 50 mg of sodium, 110 calories and 31 grams of sugar

HOW DOES IT EFFECT YOUR BODY?-  Having to many calories can be bad, they can lead to weight gain. Now having one every once in a while wont be bad but imagine having one everyday you would have 770 calories plus the food you eat just sitting in your body. Sugar also contains many calories with no nutritional value, and sugar are also very bad for your teeth

WHY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?-  It gives you calcium which goes into dairy which fits into the protein category 

HOW MUCH DOES THIS COST?- A pack of 24 cans costs 5.25 

DRINK THIS

MIDORI MATCHA TEA

HOW MANY SERVINGS ARE THERE?- 8 fl z

WHY IS IT A BETTER CHOICE?- There are many nutritional values but one plus side to the drink is the small caffeine value which keeps you focused and calm

WHAT INGREDIENTS ARE BAD?- 500 milligrams of carbohydrates

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?-  If you have to many carbohydrates in your body you could be at risk to get diabetes and heart disease

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES? It gives you 274 milligrams of protein, 15 milligrams of water, and ash which is a mineral needed in your body. 

HOW MUCH DOES IT COST?-  24.97 for a 1 ounce canister of the powder
NOT THIS

RED BULL

HOW MANY SERVINGS ARE THERE?-the serving size is ONLY one can (12 fl oz)

 IS IT A BETTER CHOICE?-  It is not the better choice. Red bull is packed full of sugar and empty calories.

WHAT INGREDIENTS ARE BAD?- there are 39 grams of sugar, 100 milligrams of sodium, and that's in a 16 ounce can. In a 12 ounce can there are 140 grams.  There are also artificial flavors.

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?-  As you know sugar and sodium are not healthy for you but the artificial flavors are not to bad for you but they won't give you the natural flavors as other energy drinks will.

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?- There is believe it or not protein in the drink, there is not a lot of it in the drink but there is still some. ( Less then 1 gram of protein in it)

HOW MUCH DOES IT COST?-A single can costs 1.98 and a pack costs 15.28

DRINK THIS

RUNA CLEAN ENERGY 

HOW MANY SERVINGS ARE THERE?- A serving size is one tea bag. If you get a bottle its 16 milligrams

WHY IS IT A BETTER CHOICE?- Instead of caffeine coming from sugars placed inside there is a "super leaf" called gunyusa which naturally gives you the caffeine and energy you need. 

WHAT INGREDIENTS ARE BAD?- Although it is natural in this drink having to much of the caffeine can still be bad for your health

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- Caffeine can make you "jittery" and make you lose your focus and make it harder for you to concentrate 

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?- There is 20% of vitamin C

HOW MUCH DOES IT COST?- A single can costs 6.49

NOT THIS

ROCKSTAR

HOW MANY SERVINGS ARE THERE?- 8 fl oz and 2 per container

 IS IT A BETTER CHOICE?- It is not a better choice for you and your health

WHAT INGREDIENTS ARE BAD?-   There is 80 mg of caffeine, 160 calories and 70 calories from fat, and 19 grams of cholesterol

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- you already know the effects of calories and caffeine but cholesterol if you have to much of it, it can turn into bad cholesterol. Bad cholesterol can lead to heart disease, and it can build up on your artery walls and can lead to three different kinds of heart disease

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?- It gives you vitamins B6 and B12 as well as the mineral niacin

HOW MUCH DOES IT COST?- 2.20$ per can

DRINK THIS

CELSIUS FITNESS DRINK

HOW MANY SERVINGS ARE THERE?- 8 f oz and 2 per container 

WHY IS IT A BETTER CHOICE?-  It gives you four of some of the needed vitamins your body needs along with minerals it also give you just the right amount of carbohydrates 

WHAT INGREDIENTS ARE BAD?-  The juiced fruits and vegetables 

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- Without having the whole fruit you aren't getting the dietary fiber you need. And without fiber it will be harder to lower high blood pressure.

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?-  It gives you vitamins C, B3, B6 and B12 there is also less then 1 % of protein.                                          

HOW MUCH DOES IT COST?-   A pack of 12 costs 29.99

 NOT THIS

ARIZONA RX ENERGY

HOW MANY SERVINGS ARE THERE?- 8 fl oz for 1 can 

 IS IT A BETTER CHOICE?-  It is not a better choice there is no protein, and 29 grams of sugar

WHAT INGREDIENTS ARE BAD?-  The worst part of the drink is the fact that there is no protein

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- Not having protein in your system is not good. Protein is needed for 

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?- There are no ingredients that fit into any of the nutrient categories. 

HOW MUCH DOES IT COST?- 11.49 per can

DRINK THIS

V8 FUSION ENERGY

HOW MANY SERVINGS ARE THERE?- 4.5 per container

WHY IS IT A BETTER CHOICE?-  It gives you flavor from natural green tea and gives you combined servings of your needed fruits and veggies along with protein

WHAT INGREDIENTS ARE BAD?-  There are 22 grams of sugar 

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- Sugar can cause you to be unfocused and moody along with being jittery

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES? Vitamins A, C, and E along with minerals like calcium and iron  

HOW MUCH DOES IT COST?- a pack of 6 costs 3.99

NOT THIS 

Monster

HOW MANY SERVINGS ARE THERE?- In an original can there are 2 servings and in a mega there are 3 IS IT A BETTER CHOICE?-

WHAT INGREDIENTS ARE BAD?-  There are very high amounts of sugar and caffeine

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- A fourteen year old girl named Anna Fronier died from having two of the drinks in under 24 hours. Her death was caused by caffeine over dose. Caffeine over dose is happens when you have to much caffeine under a certain amount of time. 

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?- There are no ingredients in the drink that fit into the nutrition categories. Yes, thee is sugar but that is too much sugar. 

HOW MUCH DOES IT COST?- A 16 oz can costs 2.49$

DRINK THIS

BLUE PRINT ENERGY TEA

HOW MANY SERVINGS ARE THERE?- The serving size is only one container

WHY IS IT A BETTER CHOICE?-  It is a good energy boost that burns calories and also has ingredients that help with aging.

WHAT INGREDIENTS ARE BAD?-  There are sugars and low amounts of caffeine. 

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- Again as you already know caffeine and sugar can lead to nervousness and restlessness

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?- Vitamins C, B1, B2, B3, B6 and B12, as well as folic acid, sugars and carbohydrates

HOW MUCH DOES IT COST?- one bottle costs 6.00$ 

NOT THIS

AMP

HOW MANY SERVINGS ARE THERE?- 16 fl oz

 IS IT A BETTER CHOICE?- Although there are no sugars there is also no protein in the drink. And having protein helps with many of your bodies functions 

WHAT INGREDIENTS ARE BAD?- There aren't really bad ingredients but it is not a significant source of trans fat, fiber or some of the needed vitamins your body needs. 

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- Not having the vitamins will lead to vitamin deficiency which can make you tired and moody

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?- There are < then 1 % of carbohydrates but there is still some in there  

HOW MUCH DOES IT COST?- 5.96$

DRINK THIS

FRS (ONE PEACH MANGO)

HOW MANY SERVINGS ARE THERE?- the serving size is 1 can

WHY IS IT A BETTER CHOICE?- Its a great source for vitamins and minerals which you need to do your daily activities

WHAT INGREDIENTS ARE BAD?-  Again the worst ingredient is the amount of sugar. And even though its a natural sugar you dont want to much of it

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES? There are four types of vitamins and 3 types of minerals. There are also only 5 grams of carbohydrates

HOW MUCH DOES IT COST?- 1 bottle costs 5.00$

NOT THIS

COCA- COLA

HOW MANY SERVINGS ARE THERE?- ( for can) 1 can

IS IT A BETTER CHOICE?- it is not a better choice because it has 140 milligrams of empty calories and 45 milligrams of sugar

WHAT INGREDIENTS ARE BAD?- The 140 calories

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?-  Having to many empty calories can lead to weight gain because they are empty calories there are very few nutrients

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?- there are sugars and carbohydrates

HOW MUCH DOES IT COST?- 2.50 $ for a pack of 12 cans 

DRINK THIS

ALO AWAKEN 

HOW MANY SERVINGS ARE THERE?- 2 servings per container

WHY IS IT A BETTER CHOICE?- It is gluten free, Aloin free and fat free

WHAT INGREDIENTS ARE BAD?- Sugar cane 

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- Even though it is a natural sweetener it still has the same negative affects  as regular sugar does

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?- carbohydrates, calcium and vitamin C

HOW MUCH DOES IT COST?- A pack of 3 costs 45.00$

NOT THIS 

ORANGE FANTA SODA

HOW MANY SERVINGS ARE THERE?- 8 fl oz 

IS IT A BETTER CHOICE?- No 

WHAT INGREDIENTS ARE BAD?-  There are low amounts of sugars and carbs but there is also a very low amount of vitamins and minerals

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?- You need vitamins and minerals to heal wounds, boost your immune system and turn food into energy.

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES? there were low amounts of carbs and sugars which are some of the categories

HOW MUCH DOES IT COST?- A box of 24 cans costs 5.70$

DRINK THIS 

GREEN TEA

HOW MANY SERVINGS ARE THERE?- the serving size is one tea bag

WHY IS IT A BETTER CHOICE?- It has no calories or sugars nor fats

WHAT IS NOT GOOD ABOUT THE DRINK? It is not a significant source of saturated fat, trans fat, cholesterol, sodium, lipids fibers and other things. 

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES? There are juices that come from mango which would go into the category of fruit also apricot juice. 

HOW MUCH DOES IT COST?- A pack of 12 bottles cost 4.98 $

NOT THIS 

BIZON ENERGY

HOW MANY SERVINGS ARE THERE?- 8 fl oz and you can have up to 2 per box ( a day)

 IS IT A BETTER CHOICE?- No 

WHAT INGREDIENTS ARE BAD?- Caffeine, sugar,unsweetened chocolate, 

HOW DO THESE INGREDIENTS EFFECT YOUR BODY?-  Having to much of the drink can lead to restlessness and high blood pressure

DO ANY INGREDIENTS FIT INTO THE NUTRIENT CATEGORIES?  Sugars and vitamins

HOW MUCH DOES IT COST?- 1 can costs 3.00$