Cynthia Sass

Cynthia Sass, MPH, MA, RD, CSSD is a nationally known nutrition and health expert and holds two master's degrees--in nutrition science and in public health--and is Board Certified as a Specialist in Sports Dietetics. She is active in both the American College of Sports Medicine and the American Dietetic Association (ADA). Cynthia is the creator and co-author of the Flat Belly Diet.

In her Showcase U blog Cynthia shares the smarts you need to make the food you eat a teammate in your game plan for athletic excellence.

Learn more about Cynthia at: www.cynthiasass.com

Most Recent Blog Entries

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November 08, 2008

Eat More to Lose
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May 12, 2008

Step Away From the Rockstar

By Cynthia Sass

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!

1 Comment(s) | Please Sign In to Comment

Recent Comments:
Cynthia, Great subject! I remember at 21-years old, 1999, the big th... (View)
from Chad Durbin on May 15, 2008
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Enjoy this blog post and want to read more by this blogger?

View all the archived blogs by this author by clicking on the orange bolded underlined date in the calendar above. Change the calendar month to find earlier blogs.

Welcome to my blog!
May 05, 2008

Step Away From the Rockstar
May 12, 2008

Immune Boosting Foods
May 19, 2008

Energy Bars – Part 1
May 24, 2008

Superfood Fruit Juices
June 03, 2008

Fake Sugars Aren’t Athlete Friendly
June 10, 2008

Fast Food Follies
June 16, 2008

Back to energy bars! Here’s part 2. Hope it’s helpful!
June 23, 2008

Mediterranean-ize Your Meals
June 28, 2008

Do You Struggle with Body Image Issues?
July 07, 2008

Diet, ADHD & Athletes
July 14, 2008

5 ‘Healthy’ Foods That Aren’t
July 21, 2008

5 Foods With a Bad Rap
July 28, 2008

Learn to Love Your Veggies!
August 07, 2008

Add Some Exotic Fruit to Your Training Table Today
August 13, 2008

Wings
August 21, 2008

Preserve Muscle with Produce!
September 08, 2008

Stay Healthy Strategies
October 30, 2008

Eat More to Lose
November 07, 2008

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