Energy
is the capacity to do work, including synthesizing proteins,
fats, and carbohydrates, producing nerve stimuli and
muscle contractions, and performing sports. Biochemical energy
is derived from food and is optimized when athletes get adequate
rest and sleep and when they engage in effective training
programs.
The feeling of being “energized” also requires the
correct balance of neurochemicals in the brain; this, too,
requires
the appropriate amounts of food, fluids, rest and sleep, and
physical
activity, plus other psychological factors about which we
know little.
Eating an optimal amount of calories and being well hydrated
are certainly critical components of athletic success. Energy
drinks can supply energy and fluid, and they may have a role to
play in carbohydrate loading during recovery from exercise. But
energy drinks typically are not optimally formulated to work
best to improve strength, speed, stamina, and other requirements
for sport performance when consumed shortly before or during
exercise. Here are some of the concerns experts have with
energy drinks:
Doses of
ingredients are often not standardized, so it is
impossible to know if you are getting too little or too much of
a particular ingredient.
■ Some supplements do not contain the ingredients stated on
the package; some contain banned ingredients not stated.
■ Some products may have side effects that detract from
performance.
■ Energy drinks are a costly way to acquire carbohydrate
and fluid.
The table on back lists some of the ingredients added to energy
drinks with claims and facts.
BOTTOM LINE
Athletes need to be well rested, well fueled, and well hydrated
for optimal energy and performance. Supplemental beverages
should have a beneficial, not negative effect on the body.
Examine energy drinks carefully and think before you buy,
keeping the following points in mind:
■ Is there anything about your present eating, hydrating, or
lifestyle patterns that you should improve before trying a
costly energy drink? |
Does the energy drink you
are
considering sound too good to be true? If so, it probably is.
■ Does the beverage have a Nutrition Facts or
Supplement Facts
Panel? If not, avoid it.
■ What does the product
claim to do, and is there
any research to back up
those claims?
■ Avoid herbal additives if you are taking prescription
medications
because there may be adverse interactions among the herbal
chemicals and your medicine.
■ Avoid products containing ephedra, yohimbe, and mate, all of
which are unsafe.
REFERENCES
Casa, D.J., L.E. Armstrong, S.K. Hillman, S.J. Montain, R.V.
Reiff, B.S.E. Rich, W.O. Roberts, and J.A. Stone (2000).
National Athletic TrainersʼAssociation Position Statement: Fluid
Replacement for Athletes. J. Athl. Train. 35: 212-224.
Horswill, C.A. (2001). Other Ingredients: Role in the Nutrition
of Athletes. In: R.J. Maughan and R. Murray (eds.) Sports
Drinks: Basic Science and Practical Aspects. Boca Raton, FL:
CRC Press, pp. 225-255.
Skinner, R.E., E. Coleman, and C.A. Rosenbloom (2000).
Ergogenic Aids. In: Rosenbloom C. (ed.) Sports Nutrition: A
Guide for the Professional Working with Active People 3rd ed.
Chicago: The American Dietetic Association, pp. 107-146.
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