I urge you to read the label on energy drinks and understand what you are ready to put in your body. Then, ask yourself: Is it worth it to gain that energy boost?
Consider this. Would you otherwise consume the combination of caffeine, Beta-Alanine, high fructose corn syrup, Malic Acid, and N-Acetyl-L-Tyrosine? Caffeinated beverages generally use those ingredients to keep your body and mind awake (Higgins et al., 2010).
Caffeinated drinks give you energy by increasing activity within your nervous system and the brain (“Caffeine,” n.d.). Athletes are a primary example of people who want that “extra boost” while being sleep-deprived. But, unfortunately, that causes many side effects to their body. “Sleep deprivation is widespread among collegiate student-athletes, resulting in impacts on mood, physiology, and performance” (Delmas, 2019, para. 1).
Humans are supposed to get their energy from food, but having a meal whenever power is needed is not always convenient. Caffeine and energy drinks have emerged as accessible outlets for energy, but they also raise many questions.
Energy drinks contain caffeine, amino acids, and other minerals that provide quick energy. Caffeine is the main contributor because it is already in stimulant form, meaning that your body can utilize it rapidly (Paddock & Bell, 2008). As a result, the body pushes caffeine into the bloodstream more quickly, resulting in elevated heart rate and blood pressure (National Library of Medicine, n.d.). But that’s not the case with amino acids and other ingredients in energy drinks. Your body has to metabolize them for energy, including taurine. This amino acid can enhance physical and cognitive performances, but there are adverse effects that can occur from consumption, of which most athletes are unaware (DeMarino & Hickman, 2021).
Photo courtesy T.H. Chan School of Public Health, Harvard University
Energy drinks are generally safe when used in moderation and with caution. Still, they cause major health issues when used excessively, including insomnia, headaches, high blood pressure, seizures, arrhythmia, or rapid heart rates (National Center for Complementary and Integrative Health, 2018). These issues, like heart attacks, can become more prominent when a dangerous amount of caffeine is consumed. A moderate caffeine intake is 400 mg daily, roughly equivalent to one energy drink or four cups of coffee (Paddock & Bell, 2008).
While the general population is at risk, athletes are at a higher risk to their cardiovascular system due to increased physical activity. Still, athletes are looking for a performance-enhancing boost, and caffeine, aka energy drinks, has been shown to give athletes this drive (Paddock, 2008). Energy drinks can enhance alertness and improve reaction time, but they may also reduce the steadiness of the hands (NCCIH, 2018). In several studies, energy drinks have enhanced physical endurance, but there is less evidence of any effect on muscle strength or power.
Although there are risks, energy drinks provide various benefits to their consumers. The caffeine in energy drinks allows athletes to obtain greater muscle endurance and strength with greater aerobic and anaerobic stamina (Rosenbloom, 2022). That will enable athletes to increase their total output/performance. Granted, caffeine affects people differently. It has been known to increase alertness while improving reaction time (National Center for Complementary and Integrative Health, 2018, July). Most studies have shown a slight increase in performance when 3 – 6 mg/kg caffeine per body mass is used. However, once levels exceed 9mg/kg, the side effects of dehydration, anxiety, high blood pressure, and increased heart rates appear (Rosenbloom., 2022).
As a general rule for athletes, students, or anyone planning to work out after consuming energy drinks, be sure to drink plenty of water to avoid dehydration and regulate caffeine levels. In addition, pregnant women and those with underlying heart issues should not be consumers (Pearson, 2017).
Rather than automatically turn to energy drinks, we need to learn healthier ways to consume and gain energy.
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References
Department of Health & Human Services. (2000, June 14). Caffeine. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine
Bolin, D. J. (2019). Sleep deprivation and its contribution to mood and performance deterioration in college athletes. Current sports medicine reports, 18(8), 305-310.
DeMarino, J., & Hickman, K. (2021, March 23). The Most Dangerous Ingredients in Energy Drinks, According to Dietitians. Eat This, Not That. https://www.eatthis.com/news-dangerous-ingredients-energy-drinks/
Higgins, J. P., Tuttle, T. D., & Higgins, C. L. (2010). Energy beverages: content and safety. Mayo Clinic Proceedings, 85(11), 1033–1041. https://doi.org/10.4065/mcp.2010.0381
National Center for Complementary and Integrative Health, (2018, July). Energy Drinks. https://www.nccih.nih.gov/health/energy-drinks
Nationwide Children’s Hospital, (n.d). New Guidelines: Sports and Energy Drinks. https://www.nationwidechildrens.org/specialties/sports-medicine/sports-medicine-articles/new-guidelines-sports-and-energy-drinks
National Library of Medicine. (n.d.). Pharmacology of Caffeine – Caffeine for the Sustainment of Mental Task Performance. NCBI. https://www.ncbi.nlm.nih.gov/books/NBK223808/
Paddock, R. (2008). Energy drinks’ effects on student-athletes and implications for athletic departments. The Sport Journal, 11(4).
Pearson, K. (2017, April 13). Are Energy Drinks Good or Bad for You? Healthline. https://www.healthline.com/nutrition/energy-drinks#TOC_TITLE_HDR_4
Rosenbloom, C. (2022, April 11). How Energy Drinks Impact Your Workout. Verywell Fit. https://www.verywellfit.com/energy-drink-pre-workout-5224709
Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D., … & Campbell, B. I. (2021). The international society of sports nutrition position stands on caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1),1.
