Energy drinks are the fastest growing segment of the beverage industry and are a fixture on campuses and among amateur athletes who use the drinks to cram for exams or rev up for competitions. Some energy drinks market themselves as "natural" and claim their ingredients prevent the "crash" that can happen when the effects wear off. But the FDA does not regulate energy drinks so labels may not accurately portray the contents or concentrations in a can of instant boost. Learn the advantages and pitfalls of common energy drink claims before adding them to your diet.
Caffeine
Caffeine is the main ingredient in many energy drinks and the amount of caffeine is far higher than you'd get from a cup of coffee. You do experience a quick energy boost but part of that effect may come from the sugar, also a typical additive. As caffeine is a diuretic, it can contribute to dehydration when you are engaged in a high-energy activity that makes you sweat. So, the sugar leads to weight gain and the caffeine may increase nervousness, sleeplessness, blood pressure and rapid heart beat. Drinks that claim they're natural energy boosters include green tea or guarana. They are are delivering caffeine as well because caffeine is the pick-me-up in those two plant foods. Caffeine-based drinks can result in an energy crash.
Taurine and Vitamins
Taurine is an amino acid found in animal foods such as meat and fish. One task it performs is regulating the mineral salt levels in the blood and it may be an antioxidant. MayoClinic.com says that taurine has been studied as an athletic performance supplement but results of testing have been inconclusive. You can take up to 3,000 mg daily without a problem but there are no studies of long-term effects. Taurine won't cause a "crash" but it may not improve energy significantly either.
Vitamins help the body to extract energy from foods but they do not supply energy. Washington State University Alcohol & Drug Counseling, Assessment and Prevention Services says the addition of vitamins to energy drinks does nothing to increase your immediate energy, although a vitamin supplement may be beneficial to your health in general.
Quercetin
Quercetin is an antioxidant flavonoid widely available in the plant pigments of brightly colored fruits and vegetables. The University of Maryland Medical Center reports that quercetin has shown some ability to lower bad cholesterol and decrease the risk of heart disease as well as to prevent inflammation and reduce allergic reactions. One study at the University of South Carolina showed an endurance gain among test subjects of 13.2 percent and a maximal oxygen capacity gain of 3.9 percent after a week of quercetin supplements. Although several energy and sports drinks now feature quercetin as a natural, performance-enhancing ingredient, the University of Maryland Medical Center says that more studies are needed to confirm all the potential benefits of quercetin. It won't cause an energy crash and it is important for vigorous health and a balanced diet but quercetin's value appears to be in improved long term good health, not quick energy hits from a sports drink.
Crashless Energy Drinks
Skip energy drinks with caffeine and sugars, including high fructose corn syrup, to prevent the crash that can follow an instant energy boost. Stick to those energy drinks that clearly label their ingredients and use them in moderation. MayoClinic.com says get adequate sleep and exercise and eat a healthy diet to keep energy levels high. The University of Minnesota suggests healthful smoothies for quick energy. A blend of orange juice, strawberries, banana, tofu and honey has zero fat calories, high carbs for energy and healthy protein, fiber and calcium -- lasting nutrition rather than a quick fix.
References
- MayoClinic.com; Nutrition and Healthy Eating: What is Taurine? Is It Safe?; Katherine Zeratzky R.D., L.D.
- MayoClinic.com; Nutrition and Healthy Eating: Can Energy Drinks Really Boost a Person's Energy?; Katherine Zeratzky R.D., L.D.
- Washington State University Alcohol & Drug Counseling, Assessment & Prevention Services; Energy Drinks: The Full Report
- CBS Miami; U Miami Study: Energy Drinks May Hurt Kids; February 14, 2011
- University of Maryland Medical Center; Quercetin Overview
- University of Minnesota; Health & Wellness Feature: Energy Smoothie; June 2011
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