Relying on pumped up energy drinks is a trap many athletes get caught up in, but in my opinion, they end up working against you. Energy drinks are typically made from water, sweetener, a mix of caffeine and other stimulants (such as ginseng, guarana and green tea extract), and sometimes amino acids and vitamins. This combo might sound beneficial, but these beverages can leave you feeling a little out of control, and actually wreck havoc with your energy level rather than upping it.
A recent study conducted by Wayne State University looked at the effects of energy drinks on healthy young adults. The subjects were asked to avoid from all forms of caffeine for two days prior to and throughout the study. The scientists measured baseline blood pressure (BP), heart rate, and ECG measurements, and then instructed the group to drink two cans of an energy drink every day for a week (each contained 80 milligrams of caffeine and 1,000 milligrams of taurine).
The researchers measured blood pressure, heart rate and ECG again at 30 minutes, one, two, three and four hours after each drink and found that within four hours, systolic blood pressure (the top number) increased by 7.9 percent on day one, and 9.6 percent on day seven. Diastolic blood pressure (the bottom number) increased by 7 percent and 7.8 percent respectively, and heart rate increased by 7.8 percent on day one and 11 percent on day seven. In these healthy volunteers, the increases didn’t catapult them to dangerous levels, but these results are based on just two cans a day, without any other forms of caffeine or stimulants. And even these small spikes in BP could become very significant in people with undetected blood pressure problems (high blood pressure is often called the “silent killer” because it has no symptoms, and it can occur at any age).
Aside from boosting BP, the effects of energy drinks are hard to predict. Some people don’t feel much of an effect, while others report shaky hands and legs, an upset stomach, racing heartbeat, dizziness, and a lack of coordination and control, both mentally and physically.
In addition, once the stimulants peak in your system and start to dissipate, you can experience an energy crash, or a rebound low. And it’s possible that as you become accustomed to the stimulants, you’ll need more and more to get the same effect. Finally, nutrient-wise, there’s nothing in an energy drink you can’t easily get from foods (amino acids are found in all protein-rich foods in much greater amounts, and fruits, veggies and whole grains are loaded with vitamins).
The best way to boost and sustain your energy is to eat balanced meals at the right times (more on this in a blog to come), stay hydrated, and get plenty of sleep. I know it’s more work, but there’s a domino effect – really taking care of yourself won’t just result in more energy – you’ll also have better strength and endurance, and be less susceptible to injuries.
So what do you think? Are you ready to kick the habit? Do you have any energy drink questions or personal anecdotes? If so, please share them!