Blog | Nutrition & Recovery | Training Energy Drinks Are Killing Your Gains

Author / John

3 - 5 minutes read

Three simple changes that dramatically improve your sleep and energy.

You want to train harder, recover faster, and get your mind right. But if your sleep sucks, you’re running uphill with a weighted vest. You can’t out-train crappy sleep. And no, pounding a Bang Energy and crashing at 2 AM doesn’t count as “recovery.”

If you’re serious about becoming a stronger, more capable version of yourself, it’s time to take your sleep seriously. Here are three simple but effective changes you can make today to improve your sleep, boost recovery, and perform like a savage.

Cut the Chemical Cocktails: Ditch the Energy Drinks

I get it—energy drinks like Monster, Reign, and Bang taste like liquid adrenaline and promise you Hulk-like focus. But here’s the truth: these chemical cocktails are doing your sleep dirty. They’re packed with synthetic caffeine and “proprietary blends” that jack up your nervous system, spike your cortisol, and trash your ability to get deep, restorative sleep.

If you need a little pick-me-up, reach for coffee or tea instead. At least you know what’s in it. Better yet, fix the root cause of your fatigue by getting more quality sleep—starting with kicking these sugar-free sleep saboteurs to the curb.

Same Time Every Day: Sleep Like It’s a Training Session

You wouldn’t PR your squat by sleeping in and skipping warm-up sets. Why treat sleep any differently?

Your body loves rhythm. When you go to bed and wake up at the same time every day—yes, even on weekends—you train your circadian rhythm to lock in. That means falling asleep faster, deeper sleep, and waking up without needing to snooze your phone 6 times. Keep your sleep and wake times consistent, and your body will reward you with sharper focus, better recovery, and more energy to train like a savage.

Create a Cave: Set the Stage for Deep Sleep

You need to treat your bedroom like a recovery sanctuary, not a Netflix warzone. Start by making it cool, dark, and quiet. Blackout curtains, white noise, and a fan go a long way. Get rid of any unnecessary light and dump your phone in another room. The blue light from screens doesn’t just mess with melatonin—it screws with your brain’s ability to shut down and reset.

If you wouldn’t do curls in the squat rack, don’t bring your phone into the bedroom. Respect the space, and it’ll pay you back every night.

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Better Sleep = Better Performance

Cut the junk, build a rhythm, and create an environment that actually supports your recovery. These aren’t hacks—they’re essentials. No gimmicks, no tech, no supplements. Just discipline, awareness, and consistency.

Dial these three in and your training, mood, and output will level up fast. Because at the end of the day, sleep is your most anabolic tool—and most of you are leaving gains on the pillow.

Ready to level up your recovery and performance?

Check out the Power Athlete Nutrition Protocols to fuel your sleep, your training, and your life. Whether you’re trying to cut fat, build mass, or just dial in your performance, our protocols are built to match your goals—backed by science and proven in the trenches.

John

John Welbourn is CEO of Power Athlete and host of Power Athlete Radio. He is a 9 year starter and veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition and records his podcast, Power Athlete Radio, every week with over 800 episodes spanning 13 years. You can catch up with John as his personal blog, Talk To Me Johnnie, on social media @johnwelbourn or at Power Athlete Radio.