Energy That Works Smarter, Not Harder

Tired of the dreaded 3 pm crash? You’re not alone. In this post, Rachel MacPherson breaks down why your go-to sugar fix or extra coffee might be doing more harm than good and introduces the concept of smart energy: clean, steady fuel for your mind and body without the crash.

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Jun 25, 2025

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By: Rachel MacPherson, BA, CSCS, CPT, CPPC, PN1 - Certified in Exercise Nutrition

We’ve all been there, reaching for a coffee or sugary snack to push through an energy crash. For me, that seems to occur—without fail—at 3pm. If you're anything like me, that's typically the time I aim to wrap up the loose ends of my workday and switch over to workout or dinner prep mode. It's a common experience. About three-quarters of us feel the slump come on at some point in the day, according to a survey of 2,000 U.S. adults.

Extra coffee, candy, or old-school energy drinks are common quick "fixes" for tackling the slump, but unfortunately, they only lead to a short burst of energy followed by a long crash, leaving you worse off than you were before. But don't worry. I'm not trying to convince you to completely drop your caffeine habit.

While plenty of energy boosters can get you through the day, smarter ones will help you perform at your best. As a personal trainer, I've learned that real, lasting energy comes from fueling both the mind and body with ingredients that work with you, not against you.

What "Smart Energy" Really Means

Smart energy is the kind that gives you a clean, steady release of energy without blood sugar spikes or caffeine jitters. It supports your mental and physical performance without relying on synthetic stimulants or large doses of sugar. Smart energy also doesn't overstimulate you with caffeine, which can lead to some undesirable side effects.

While energy drinks can be helpful tools, too much caffeine can come with downsides that are easy to overlook. For instance, an old-school energy drink will often contain 200mg of caffeine or more, which can lead to crashes, anxiety, poor sleep, and even mood swings. High doses of caffeine, especially from synthetic sources, can spike cortisol, the body's primary stress hormone.

While some cortisol is good, too much for too long can impact digestion, immune function, and overall recovery. Athletes, shift workers, parents, students, and busy professionals all benefit from being mindful of how much caffeine they're consuming and when.

Caffeine has a half-life of about 5-7 hours, meaning that an afternoon dose can linger in your system and interfere with your ability to fall asleep. Inconsistent sleep can derail your recovery, performance, and even lead to increased cravings and mood issues.

Sugary drinks or snacks won't help much either. A large meta-analysis found that consuming a bunch of sugary carbs actually lowered alertness after one hour and increased fatigue after only 30 minutes (the infamous sugar crash). So, that mid-day donut or chocolate bar will more likely get in the way of your work and gym performance than help it.

If you want energy that feels good and lasts, stick to moderate levels of caffeine and natural ingredients that will take you smoothly over the slump and beyond. A particularly effective combination is caffeine paired with L-theanine, a naturally occurring amino acid found in tea. As a duo, they've been shown to reduce the jittery effects of caffeine alone while also promoting calm, focused attention.

In fact, studies suggest that L-theanine enhances cognitive performance by improving attention-switching and reducing distraction. So, it's ideal if you want to stay mentally sharp without feeling overstimulated.

Why Everyone Can Benefit From Clean Energy

Since the majority of us will experience an energy slump at some point during the day, most of us could benefit from having a clean energy source on hand.

If you're stuck at your desk for most of the day, it's even more crucial to avoid the big jolt of energy you'll get from a high dose of caffeine and sugar. What you need is sustained mental focus. Research suggests that consuming 40-150 mg of caffeine improves attention and reaction time without causing overstimulation. Adding L-theanine helps keep anxiety and jitteriness in check and promotes calm focus. The perfect antidote to synthetic stimulants that leave you feeling too amped up and then even more strung out after an hour.

For more moderately active people juggling workouts, work, and caregiving, stable, reliable energy is the goal. Again, you want to curb the caffeine even if you're more active because it can interfere with your sleep and even your digestion. Adding hydrating electrolytes can also support fluid balance, benefiting the everyday athlete who has a full plate of work and home life responsibilities.

Now, for highly active people and athletes, clean energy is ideal for boosting performance and providing recovery protection. The ergogenic effect of caffeine is well established. It can increase endurance, power, and alertness, which leads to better workouts. The trick is avoiding high doses, which can spike cortisol and mess up your sleep and digestion, which means your recovery and next day's performance will suffer. A product with electrolytes is particularly helpful for active people as they help keep hydration levels in check and support muscular function.

What to Look for in a Smart Energy Drink

Here's the short answer: More isn't better. That applies to caffeine, ingredients, and sugar. What you want are balanced, synergistic ingredients. Here's what to look for in a smart energy drink:

About 100mg of caffeine from natural sources, like tea, for a smoother effect
Ingredients that support focus and performance without jitters
Electrolytes from real sources
No sugar, artificial sweeteners, dyes, or other questionable ingredients
Eco-friendly, convenient packaging

Why Cure Energy Fits the Bill

Cure Energy checks every box for clean, sustainable energy. It has a 100mg dose of caffeine from organic green tea, which is effective without overstimulation and is safe and effective for daily use. Plus, it's paired with L-theanine, which promotes focus and mental clarity while balancing the effects of caffeine. To support performance and recovery, Cure Energy also comes loaded with hydrating electrolytes from coconut water and Himalayan pink salt without any added sugar, sugar alcohols, or artificial flavors or dyes. It's even suitable for vegans, and is kosher, non-GMO, and certified gluten-free.

Another benefit is the packaging. It's environmentally conscious, using 95% less plastic than the bottled energy drinks. And the stick packs are far more convenient, easily packable or stashable in your gym bag, purse, or desk.

Cure is also allergy-friendly—free of milk, egg, soy, peanuts, gluten, sesame, and more. Its flavors are naturally derived and crave-worthy, so you get a refreshing experience without synthetic ingredients. It's the kind of energy you can feel good about because it supports your performance and your wellness.

Trainer tip: Timing Your Energy

When you use clean energy makes a difference. For most people, 30 to 60 minutes before a workout is ideal. If you're looking to improve afternoon focus, try it between 1 and 3 p.m. Avoid using caffeine within six hours of bedtime to prevent sleep disruption. It's best to pair Cure Energy with a small protein-rich snack to further help stabilize your blood sugar and energy while fueling recovery.

Energy that Supports Your Lifestyle

While a coffee refill or vending machine candy bar might feel like a quick fix, you're only kicking the can down the road in terms of energy and performance. You might get a short spike, but it'll soon come crashing down. Instead of seeking stimulation, choose an energy drink that supports your lifestyle in a holistic way. One that will give you a pre-workout boost, mid-day productivity lift, or help you soar through early morning meetings or parenting marathons.

Want energy that works smarter, not harder? Try Cure Energy and feel the difference clean, balanced energy can make.

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