When I saw one of my friends stream, she mentioned that she was drinking G Fuel, and felt that it gave her very smooth energy, and no crashes after the effects wore off. She felt too jittery on the other energy drinks. Intrigued, I looked into G Fuel.
The ingredients aren't harmful because of the low dosages, but I hate the Sucralose and Acesulfame after taste, which G Fuel contains, and further, G Fuel is rather expensive at $35.99 for 40 servings, approximately $1 per serving, so I thought I can find a healthier and more cost-effective alternative to G Fuel.
After doing research, I found that the most effective way to improve energy and mental alertness is the tried and true, boring and effortful healthy ways such as:- Going to bed and getting up at the same time, i.e. good consistent sleep - most people need 8 hours
- Exercising around 30 minutes between 55 to 85% (60% makes the most sense) of your max heart rate, at least 3 times/week, calculator here.
- Fruits and vegetables - at least 5 servings - and whole grains
- Reduce stress through meditation, problem-solving, and so forth
- Smokers, QUIT!
- Limit alcohol use
- Diaphragmatic breathing
- Hydrate
- Avoid sugars
However, there are going to be days when we can't get the 8 hours of solid sleep, eat nutritious foods, exercise, and smokers may slip due to increased stress and anxiety in their lives, and so on.
As streamers, should we then engage in performance drinks and pills, of which G Fuel is the most recently hyped, as marketing states that it was created by professional gamers?
Reviewing the ingredients of G Fuel, the first part lists vitamins and minerals. However, it's much more cost-effective to take a generic multivitamin which is dirt cheap, and even free with some insurance plans.
Even so, almost all research studies note that multivitamins don't really improve upon things and I recall my chemistry professor saying that multivitamins only lead to "expensive urine". So, unless you're literally not eating and at risk of scurvy, there's no need for multivitamins.
But, if you want to replicate G Fuel, you can take a cost-effective multivitamin for the first part of the ingredients.
The next ingredient of G-Fuel is the energy complex which consists of 140 to 150 mg of caffeine. Jet-alert caffeine at 100 mg is dirt cheap at $9.95 for 240 pills here at Amazon! You can take 1 and a half tablets (total 150 mg) for fraction of the G Fuel costs.
G-Fuel's other energy complex ingredients include, in addition to caffeine, Taurine, L-Citrulline Malate, Glucoronolactone, and N-Acetyl-Carnitine HCL. All these ingredients, including caffeine, are merely 1.7 grams.
Merely 1.7 grams, because to obtain the stimulating effects of Citrulline, you need on average 3 to 6 grams of L-Citrulline and 8 grams of Citrulline Malate! That's a lot! However, G-Fuel's concentration of Citrulline is well below the dosage needed for its effects (total of all ingredients at 1.7 grams).
Supplemental dosage of Glucoronolactone are between 500 to 3000 mg, so to be conservative, that's 0.5 grams minimum for this ingredient to be effective. Please note that G Fuel does not say how many mgs are included in their drinks, so I'm assuming they don't want to advertise the sub supplemental dosages. I'm assuming it'll be less than 0.5 grams.
Finally, N-Acetyl-Carnitine's recommended dosage to gain effects is 1500 to 2000 mg, and up to 4000 mg for depression.
Taking all these ingredients and breaking them down, the energy complex as to why G Fuel works is pure and simple Caffeine 140 to 150 mg. Again, Jet-alert is the cheaper and healthier alternative (i.e. no artificial sugars).
What can be said of the energy complex, the same can be said of G Fuel's focus complex. Again, total listed of the focus complex is a mere 1.2 grams. Like the energy complex, there's no breakdown of dosage of each ingredient in the focus complex. The ingredients here include L-Tyrosine, Choline Bitartrate, and ATP. ATP degrades through the digestion system, so ingesting ATP gets you nothing.
As for Choline Bitartrate, this study shows no acute benefits in healthy, young human adults - since we're using G Fuel for those immediate, acute effects, Choline Bitartrate does not appear to help in that situation.
L-Tyrosine may be the only ingredient in G Fuel's energy complex that may have effects, even so L-Tyrosine had mixed results in reducing stress and improving focus. Some research showed benefits from taking L-Tyrosine, but at 500 to 2000 mg, but because there's no breakdown in G Fuel label, it's unclear if there's at least 500 mg of this ingredient in G Fuel, which I suspect is not the case. Again the total listed of all three ingredients is a mere 1.2 grams, and there's no breakdown for each ingredient!
Lastly, G Fuel notes the antioxidant complex, consisting of various fruit and vegetable powders and extracts, and given how many are listed, these might be in such small amounts that they don't have any effect. Indeed, they don't list how much of these powders are in the drink.
Let's pretend that G Fuel's combination does add up to having some antioxidant effects. You can quickly consume orange juice, or shove a handful of grapes or blueberries before stream, and have the same, or even higher antioxidant effects with less effort. No need to waste money and spend effort mixing your G Fuel powder and water!
Even so, the fact that G Fuel doesn't list how much powder and extract they use, most likely there's no antioxidant effects.
Therefore, after breaking down these ingredients, it appears that the effects of G Fuel on focus and mental energy are due to caffeine 150 mg and questionable multivitamin (per research studies). Again, you can get these extremely cheap or even free (multivitamin through insurance).
You may ask why my friend didn't feel jittery on G Fuel compared to other energy drinks? I'm suspecting it's because other energy drinks often include Guarana. G Fuel does not contain Guarana, and the other ingredients listed in G Fuel are such low dosages that you won't feel the effects except for caffeine. The combination of Guarana and caffeine in many energy drinks can make you feel jittery. I think in my case, it also caused heart racing.
The tried and true method in the above numbered list is the best way to improve energy and focus. However, if there's a day that you'll be streaming when you couldn't incorporate these healthy but boring strats, and you found G Fuel helpful, taking caffeine at 100 to 150 mg and a multivitamin will work the same. Not only that, this alternative is not only significantly cheaper than G Fuel, but healthier (no artificial sweeteners).
Conclusion: G Fuel is making a lot of money by brilliantly marketing popular Twitch streamers and professional gamers. However, you can get the same effects by taking cheap caffeine tablets (or drinking your favorite coffee beverage!) and any multivitamin. More effective yet, incorporate healthy life style changes. Don't believe the hype and save your dollars!
