What’s the second most popular supplement in American adolescents and young adults? It’s an energy drink. Sports and energy drinks are commonly used by athletes and non-athletes alike in the hopes that they may boost performance, get rid of tiredness, and support mental clarity. However, many people are wary of energy drinks. Let’s explore this topic in more detail.
What Are Energy Drinks?
Energy drinks are marketed to support energy levels and boost athletic and cognitive performance. They can have a wide variety of ingredients, but they tend to be high in caffeine and sugar.
Benefits Of Energy Drinks
Many people think that consuming energy drinks before sports can support their performance. Studies suggest the following benefits of energy drinks:
- Improved aerobic and anaerobic performance
- Improved reaction times
- Improved muscle strength and endurance
It’s important to note that many of the studies on energy drinks are designed differently, making it hard to compare results between studies. In addition, much of the research into the benefits of energy drinks is industry-funded.
Kinds of Energy Drinks
There are many varieties of sports and energy drinks on the market.
Classic energy drinks contain caffeine, taurine, vitamins, and sugars to boost energy levels. The quantities of each ingredient will depend on the brand. Therefore, if you’re considering getting an energy drink, pay attention to the ingredient list.
Sugar-free energy drinks contain similar ingredients as standard energy drinks. However, they tend to be sweetened with sweeteners, which can be helpful for those who do not require as much sugar.
Natural or herbal energy drinks are also rising in popularity. They tend to have blends of herbal ingredients like guarana and ginseng.
Sports drinks are a type of energy drink that may not always contain caffeine. They typically have plenty of sugars and electrolytes to help replenish what has been lost during exercise. To learn more about sports drinks, check out this post.
One of the most easily accessible healthy sports energy drinks is simply a cup of coffee. It provides caffeine, which is the primary ingredient responsible for the benefits of energy drinks. In addition, a cup of coffee contains little additional ingredients and can be low in sugar.
The bottom line is that various things are available on the market. It’s helpful to check ingredient lists before buying or consuming a sports drink. It’s also worth considering whether you’re better off just drinking a cup of coffee instead.
What is in energy drinks?
What goes into the energy drinks you may see on the shelves? Here is a list of common ingredients in these drinks and what they do:
- Water. Water is the basis for everything we drink, which supports our hydration levels.
- Sugars. Many sports energy drinks contain additional sugars and carbohydrates. They can serve as sources of energy for the body.
- Caffeine. The primary active ingredient in sports drinks is caffeine. Caffeine is a known powerhouse for athletes. It can benefit endurance, velocity, strength, sprinting performance and more.
- Taurine. This amino acid may be able to support performance and recovery. However, much of the research is equivocal, so we need to learn more about this amino acid.
- Herbal blends. Some organic sports energy drinks contain herbal blends that aim to boost concentration or sports performance. It’s a good idea to look into these blends and whether there is research supporting their usage.
- L-carnitine. This compound is known for supporting energy release from fatty acids. It is thought to support recovery and enhance endurance. However, most research looks at prolonged carnitine supplementation.
- Vitamins. We lose many vitamins and minerals through sweat, so energy drinks may contain additional vitamins to replenish them.
- Glucoronolactone. Our livers naturally produce this compound, and there’s been some speculation that it may promote endurance performance. However, research is currently limited.
One of the main issues with energy drinks is that their ingredients may not be as regulated. This means that different brands may have more or less of the active ingredients you want in them. It’s always worth checking the ingredient list before consuming an energy drink, especially if you’re doing so during or before a competition. Some athletic unions have limits on the acceptable levels of caffeine before a competition, and you wouldn’t want to risk being disqualified because of an energy drink.
What’s the best energy source for athletes?
Ultimately, the best source of energy is a proper diet.
However, if occasionally you’re finding yourself relying on a sports energy drink, that’s not a problem. If it turns into a pattern where you’re finding it hard to get through workouts without one, re-assess your nutritional and training strategies.
A proper athletic diet should provide you with enough calories to get you through your workouts. Ensure that your meal plans involve sufficient carbohydrates, good protein, enough fats, and micronutrients to support performance. Stick to sources of complex carbohydrates to keep you powered through the day, and opt for simple carbs before a training session.
For more tips on fuelling before a workout, check out this post.
If you’re aiming to better support your performance with nutritional strategies, check out our nutritional plans for sports. They can help you get started with improving your diet to support performance.
Energy drinks can be a useful tool if they are used sparingly. Regular usage of energy drinks, especially by young athletes, may be detrimental. Therefore, when using energy drinks, make sure you’re checking the ingredient list before consuming them. In addition, consider whether you can change your nutritional habits to better support your energy levels through diet and occasional cups of coffee.
