When it comes to waking up in the morning or getting through an afternoon slump, many of us depend on coffee and energy drinks for that extra boost. With coffee shops on every corner and cans of energy drinks on the shelves of gas stations, both options are available to get our day started. But is one healthier than the other? And, more importantly, what is healthier coffee or energy drinks?

In the ring, both have their champions. Coffee is the cultural heavyweight, with studies cheering for its possible protective effects against certain diseases, while energy drinks are flashy contenders that promise precision energy tuning, especially when you need to stay up late studying for a test. Both have their pros and cons, but the question that really matters is whether they help you feel your best.

The answer to this depends on a lot of things: your personal preference, what kind of energy you need, and how often you plan on drinking either beverage. Both coffee and energy drinks have their place in a healthy lifestyle, but it is important to consider the amount you drink and how often. Too much of any beverage can lead to nutrient deficiency and other health issues down the line.

Aside from the caffeine content (ranging anywhere from 80-175 mg per 8 ounce serving) and sugar (usually between 4-8 oz per drink), most energy drinks also contain several other ingredients such as taurine, ginseng, B vitamins and a proprietary “energy blend.” Sachin A Shah, an assistant professor of kinesiology at University of the Pacific in Stockton, Calif., and his team recently analyzed the blood pressure and heart rate of 18 people before and after they drank different beverages. The team found that when it comes to boosting energy levels, the combination of caffeine and sugar in most energy drinks is not as effective as just caffeine alone.

Energy drinks may offer a faster and more intense energy surge than traditional coffee due to their higher sugar content and additional stimulants, but this is not always a good thing. In fact, excessive caffeine consumption can cause anxiety, shakiness, irritability, acid indigestion, insomnia and even high blood pressure.

When choosing a beverage, the best option is a simple cup of plain coffee. It contains very few calories — just 2 per shot of espresso or black coffee without milk and sweetener. Plus, coffee is an excellent source of antioxidants and other nutrients. If you have a coffee habit and want to give it an extra kick, try mixing in a stevia leaf extract. It is all-natural and has no bitterness or flavor, but still has a small amount of sweetness. You can find stevia leaf extract at most grocery stores. Just be sure to check the label — some brands have added sugars and fillers. If you are not used to the taste, start with a lower concentration and gradually increase.