Should you be consuming Energy Drinks?
Until recently, sweet potatoes and bananas were regarded as the ultimate energy sources. Energy drinks are marketed with the promise of giving a boost during a workout, unlike that from an energy rich food can provide.
Like all supplements, energy drinks come with their share of pros and cons. Consumers are left with making the difficult decision of choosing an energy drink most suited to their needs. This post will highlight some of the properties of energy drinks which will help make the choice easier.
The science behind an energy drink
As the name suggests, energy drinks should provide an extra burst of energy. Sugar and caffeine are usually the sources of energy in these drinks. Sufficient carbohydrate for energy, fluid and electrolyte balance are the main factors which play a role in improving performance. Energy drinks must act as a source of these nutrients to enhance performance.
Hydration is an important factor to consider before, during and after a workout. Dehydration can retard performance and if left unattended will have serious consequences on the health of the individual. This is why hydration must not be neglected.
Fuel – the energy provided will help keep fatigue at bay.
Minerals or electrolytes are lost through perspiration during physical activity. Electrolytes must be replenished as they play a role in several metabolic pathways in the body which are directly related to performance.
What are the common ingredients in an energy drink?
Typically, energy drinks contain sugar, water and electrolytes. Caffeine is another ingredient commonly used in energy drinks.
Caffeine
Caffeine increases metabolism by blocking adenosine which is a chemical that is associated with sleep. When adenosine is blocked there is increased neuron firing in the brain. This is interpreted as an emergency by the pituitary gland which produces adrenaline – the fight and flight response. Adrenaline increases the heart rate, causes the pupils to dilate and triggers release of extra sugar into the bloodstream from the liver.
Sugar
Sugar is a carbohydrate and is a major energy source. Most energy drinks contain from 25g to 31g of sugar per 8 ounces, which will provide about 100 to 120 calories.
Aside from these, a list of ingredients is mentioned below along with their individual functions.
Taurine - Helps regulate heart beat and muscle contraction
Ephedrine - Stimulant that works on the nervous system
Ginseng - Reduces stress and boosts energy levels
B-vitamins - Metabolism of carbohydrate to energy
Carnitine - Metabolises fatty acids
Creatine - Helps supply energy for muscle contractions
Inositol - Helps relay messages within cells in the body
Ginkgo biloba - Thought to enhance memory
Recommended intake
Energy drinks should be restricted to 500mL per day for an adult who is in good health. Adolescents must restrict the intake of caffeine to 100mg a day and young children must refrain from consuming caffeinated beverages on a regular basis.
Individuals with high blood pressure or heart disease, pregnant and lactating women must not consume energy drinks.
Energy drinks - the cons
While energy drinks are useful, improper usage can have side effects like:
Sugar in the energy drinks will lead to weight gain if the intake is not monitored.
Too much caffeine can lead to irritability, nervousness, insomnia, increased blood pressure and rapid heartbeat.
For those who consume alcohol, mixing this with energy drinks is not advisable as they mask the feeling of intoxication and this can lead to heavier drinking and alcohol-related injuries.
There is no denying that that energy drinks enhance workout performance. It is up to every individual to assess the pros and cons before consuming energy drinks. If an individual is using energy drinks care must be taken to stick to the recommended allowances.
Author: Anandini Swaminathan, Dietitian & Sports Specialist
