Overall good nutrition before exercise and drinking water during exercise are better choices Energy drinks are usually fortified beverages intended to provide energy, increase alertness, and improve athletic performance.
With aggressive advertising, energy drinks have become common. However, you should know if they are able to deliver on their promises, and you should also know if they have any negative health effects.
Sugars, usually sucrose, glucose, and/or fructose, are the most common sources of energy in these drinks. While sugar will provide energy, excess amounts contribute to weight gain, obesity, and related health conditions such as diabetes.
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The sugars can also adversely impact dental health, especially since many of the beverages are acidic and can erode tooth enamel.
Energy drinks are used in a similar manner to carbohydrate loading prior to exercise. Complex carbohydrates such as whole grain products are preferred, however, because they release their energy more slowly.
Sugars produce a quick rise in blood sugar and a spike in insulin levels. Overall good nutrition before exercise and drinking water during exercise are better choices.
Energy drinks are promoted to be consumed before a demanding athletic activity and the “boost” is usually attributed to caffeine, a very common ingredient. Guarana which is also known as Brazilian cocoa or “zoom” is another common ingredient. Its active component is caffeine, about four to six per cent.
The concentration of caffeine in energy drinks ranges from 75 to 80 milligrams per eight-ounce serving. However, many energy drink bottles are much larger than eight ounces. An eight-ounce cup of coffee contains 60 to 120 milligrams of caffeine and decaffeinated coffee has one to five milligrams, but you know you are consuming caffeine!
Caffeine stimulates the central nervous system, heart, and skeletal muscles. Side effects can include a rise in blood pressure, nervousness, insomnia, nausea, increased heart rate, tremors, and even anxiety. Caffeine can cause dehydration, which is something you don’t want if you are exercising.
Taurine is the most abundant amino acid in the body and is another possible ingredient in energy drinks. Even in relatively high doses, it is associated with few problems. However, healthy adults can manufacture taurine from other amino acids. Infants and ill adults obtain it from foods or supplements, and the dose regimes are dependant upon the type of deficiency.
In Europe, energy drinks containing a caffeine and taurine combination have been linked to athlete deaths, and some countries have banned or limited their sales.
Ginseng is sometimes included in energy drinks. It is promoted to stimulate immune function, improve physical and athletic stamina, enhance overall well-being, and increase resistance to environmental stress.
In theory, ginseng is supposed to improve cognitive function, concentration and memory. Adverse estrogen-like effects and insomnia can occur, and studies have failed to show its effectiveness.
Bitter orange is similar to ephedra in its action, including stimulation of the nervous system, increased heart rate, and a rise in blood pressure. Ephedra was used widely in weight loss products until it was banned due to adverse heart effects.
Many manufacturers, including energy drink manufacturers, have replaced ephedra with bitter orange. Its concentration in many drinks is low, yet it can have an additive effect with other stimulants such as caffeine.
Ideally, you should read the labels of energy drinks so that you know what you will be drinking. However, good nutrition, sufficient sleep, and drinking plenty of water may serve you better.
And, don’t forget to stretch before any athletic activity, even walking.
Marie Berry is a lawyer/pharmacist interested in health care and education
