Although food alone can be sufficient to fuel your athletic activities, energy drinks may enhance your performance, particularly if you have a busy schedule and don't have time to eat properly. Energy drinks may have a variety of effects based upon the ingredients they include, but you should be aware that not all of the effects may be positive. Consult a doctor prior to consuming any supplements, and be sure to always exercise with proper supervision.
Enhanced Energy Levels
The primary ingredient in many energy drinks is caffeine, which is a central nervous stimulant that promotes alertness. Research from the October 2010 issue of the journal "Nutrition" suggests that caffeine promotes enhanced energy levels by decreasing feelings of effort and fatigue during exercise and increasing energy availability.
Increased Fat Burning
The burning of fat for fuel, called fat oxidation, is one beneficial effect of energy drinks that contain caffeine and green tea extract, also known as EGCG. According to research from the April 2010 issue of "Physiology & Behavior," consumption of caffeine and green tea extract enhances fat oxidation and can aid in weight management and spare lean muscle during exercise as fat will be used for energy rather than muscle tissue.
Decreased Soreness
Many energy drinks include amino acids in their ingredient profiles. Amino acids are the building blocks of protein and are involved in muscle growth. In addition, research from the June 2010 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" suggests that consuming amino acids prior to exercise can reduce muscle soreness caused by athletic activity.
Nausea
Caffeine promotes some beneficial effects for exercise, but it may also cause nausea. In more severe cases, the stomach upset you experience from caffeine may lead to vomiting. If you intend to consume an energy drink, limit intake of other caffeinated beverages, such as soda, on the day on which you will be drinking an energy beverage.
Anxiety
Yohimbine is a common ingredient in energy drinks that are caffeine-free as this substance promotes similar effects to caffeine in terms of energy and fat oxidation. However, yohimbine may also cause restlessness, nervousness and anxiety. Caffeine may also cause these side effects, so take care when consuming an energy drink containing both caffeine and yohimbine.
Allergic Reactions
Two common ingredients in energy drinks -- caffeine and yohimbine -- may produce serious allergic reactions. These reactions may include hives and itching, difficulty breathing and swelling of your face, tongue or mouth. Allergic reactions may also cause tremors and vomiting. Seek medical help immediately if you experience any of these symptoms.
References
- "Nutrition"; Caffeine - Not Just a Stimulant; M.J. Glade; October 2010
- "Physiology & Behavior"; Green Tea Catechins, Caffeine and Body-Weight Regulation; M.S. Westerterp-Plantenga; April 2010
- "International Journal of Sport Nutrition and Exercise Metabolism"; Branched-Chain Amino Acid Supplementation Before Squat Exercise And Delayed-Onset Muscle Soreness; Y. Shimomura et al.; June 2010
- University of Maryland Medical Center; Caffeine in the Diet - Side Effects; May 2009
- Drugs.com: Yohimbine Side Effects
- Drugs.com: Caffeine Side Effects
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