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Are Energy Drinks Effective?
Written by H. K. Jones, RD of HealthCastle.com
Published in October 2006
 (HealthCastle.com) Energy drinks are HOT. There are literally hundreds of portable, bottled concoctions competing for shelf space at gyms, health-food stores, drug stores and supermarkets that contain ingredients designed to provide a physical or mental boost. For busy women, an energy drink might seem like an easy way to, well, get some energy. So, should you break out one of these energy drinks and start guzzling? Not exactly. Here's what you need to know.
What Are Energy Drinks?
Energy drinks are carbonated beverages that contain large amounts of caffeine and sugar along with other ingredients, such as B vitamins, amino acids such as taurine and herbal stimulants such as guarana and ginseng. Think Red Bull, Full Throttle, Sobe No Fear and Monster Energy. While the loads of sugar and caffeine in these energy drinks will in fact provide you a temporary boost, that's not all they'll give you.
If your goal is weight management or weight loss, drinking extra sugar (a.k.a. extra energy) is counter-productive. In fact, all that excess energy is likely to cause weight gain. Furthermore, the excess caffeine can cause nervousness, irritability, increased heart rate and insomnia. What's more, the uplifting effects of energy drinks are only temporary. When they wear off, you'll feel anything but energized.
Nutritionally speaking, energy drinks are comparable to soda. The traces of vitamins and minerals can't make up for the caffeine and sugar, not to mention the questionable herbal ingredients. Put simply, energy drinks are only going to exacerbate poor dietary choices, a lack of sleep and a lack of exercise. Energy drinks make big promises, but once you cut through the hype and look past the flashy packaging, you'll find what you're really getting is a stiff dose of liquid caffeinated candy.
Are Sports Drinks Better than Energy Drinks?
It depends. Sports energy drinks such as Gatorade and Powerade are advertised as fluid replacements for athletes. They provide carbohydrates (for energy to fight fatigue) and electrolytes (for hydration and muscle function) that are not found in water.
Here's the catch. While electrolyte and energy deficits can occur during rigorous events (say a 50 mile run, a 100 mile bike ride or a four hour triathlon), average workouts (a one hour yoga class, a 45 minute spinning class or a 30 minute run) will not do the same. In fact, you need to engage in very strenuous exercise for at least an hour or longer in order for expensive sports beverages to provide a performance edge that water can't supply.
In most cases, water remains an effective and inexpensive way to cover losses sustained by a common workout. As a general rule you should drink at least eight ounces of water before exercise, four to eight ounces every 15-20 minutes during exercise, and 16 ounces after you have finished working out.
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Bottom line
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"Energy" only means "calories." Oranges give energy, Twinkies give energy, and turkey sandwiches give energy, simply because they all provide calories. Same goes for energy drinks. They supply calories and only calories - not the ability to run faster than a speeding bullet or the power to leap over tall buildings in a single bound. What you're buying is convenience, and energy drinks are a far cry from ideal energizing nutritious foods like fruits, veggies, whole grains, lean protein, beans, etc.
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