What do popular energy drinks hide?
It’s worth taking a look at what the bottle of energy drink hides inside. Such drinks are mostly carbonated water-based solutions with added caffeine, sugar and vitamins. Their occasional consumption is not a bad habit, but in excess they can cause unpleasant consequences.
In energy drinks, you’ll find:
- sugar or glucose-fructose syrup – excessive consumption of sugar can lead to overweight, type 2 diabetes and other diseases; it also increases appetite (read more about this HERE);
- taurine – an amino acid that accelerates the process of muscle recovery and increases protein synthesis. It acts as an antioxidant, but in excess can lead to increased excitability and a higher risk of cardiovascular diseases;
- caffeine – stimulates, increases alertness and concentration, and reduces the sensation of pain and discomfort. When consumed excessively, it can cause insomnia, anxiety, muscle tremors, headaches and digestive problems;
- guarana extract – has a stimulating effect on cognitive centres, improves sports performance and has caffeine-like effects;
- B vitamins (B3, B5, B6, B12) – in moderate amounts they are beneficial to health, so “every athlete should pay attention to this vitamin group”. However, their excess can lead to side effects such as nausea, vomiting, diarrhea and liver problems;
- artificial flavours and colourings – can cause allergic reactions, such as stomach ailments, and increase anxiety.
What happens when we have energy drinks right before a workout?
Within 10 minutes, or after a few sips of the fizzy drink, the sugars are absorbed. After about 45 minutes, you will feel a boost of energy: your heart rate accelerates, your blood pressure rises. It’s the caffeine that gradually begins to be absorbed and propel you into action, so that after about 90 minutes you start to experience the so-called “comedown”, or a drop in energy. The cause of this feeling is a decline in blood sugar level, but you still feel the effects of caffeine, which will not allow you to rest. Do you feel irritability, anxiety or the internal struggle whether to keep going at a high pace or to rest?
After about 4-5 hours, the caffeine dose is halved and you no longer feel like taking up another activity. Sometimes this is the moment when one reaches for coffee or another energy drink... This is how one develops a tolerance to caffeine to the point that one/two cups of coffee a day is not enough to “come back to life”. Typically, 11 hours after consuming an energy drink, caffeine is removed from the body. It takes a while, doesn’t it? And it is not without consequences for the body...
If you consume such a drink immediately before the workout, you can expect additional side effects.
There are at least 4 reasons to consider giving up energy drinks before physical activity:
- Large amounts of caffeine can increase adrenaline levels and stimulate the nervous system. In extreme cases, this can lead to unwanted side effects, such as headaches, muscle tremors, anxiety, digestive and heart problems. An elevated pulse before a workout is extra effort, yet the heart is working at top speed during swimming or running. It is not worth additionally stimulating or straining it.
- The sugar or artificial sweetener content leads to a sudden rise in blood sugar level, followed by a drop, which can result in a sudden decline in energy and fatigue during exercise. Your sugar economy will be disturbed.
- Consuming energy drinks before a workout can also affect the body’s hydration levels, especially for those that contain a high amount of caffeine. It has a diuretic effect, which can lead to dehydration and electrolyte imbalance.
- The chemical solution can cause nausea, diarrhea and other stomach discomforts. Even the “tried and true” drinks of the day can negatively affect your mood, contribute to heartburn or an upset stomach.
It is definitely a better choice to avoid them before exercising, and go for healthier and more natural sources of energy. Remember that your body is a well-oiled machine, if you consistently provide it with nutritious ingredients and minerals as part of a balanced diet.
What instead of an energy drink?
Do you drink energy drinks out of habit or need? If you often feel a drop in energy, accompanied by headaches or drowsiness, do not immediately reach for a bottle of coloured liquid. Above all, remember to hydrate yourself: drink spring, aloe vera or coconut water.
Opt for natural versions of this booster. Before training, fruit juices (natural ones, the body will digest them quickly) will work well. If they are cloudy nectars, dilute them with water.
Find a place in your menu for protein shakes, as well as homemade isotonic drinks or protein bars. If you feel hunger or a drop in energy, drink a banana shake with protein and oat flakes 30 minutes before physical activity, or eat homemade granola with yoghurt and fruit.
However, if you decide to consume an energy drink, do so well in advance of your workout. The recommended time of consumption of this type of drink is at least 3-4 hours before physical activity, to give the body time to absorb and use its ingredients.
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References:
1. K. Pawlas, P. Hołojda, K. Brust, Ocena spożycia napojów energetycznych oraz ich wpływu na zdrowie człowieka na podstawie badania wśród studentów wrocławskich uczelni, [w:] Medycyna Środowiskowa, 2017, https://www.infona.pl/resource/bwmeta1.element.psjd-648e4b7c-52c5-4f4b-baed-263e863648bf [stan na: 09.05.2023].
2. M. Dymkowska-Malesa, Z. Walczak, Odżywianie w sporcie, [w:] Nowiny lekarskie, 2011, https://jms.ump.edu.pl/uploads/2011/3/199_3_80_2011.pdf[stan na: 09.05.2023].