Caffeinated Energy Drinks: An Asset to Training?

First there was the sports drink. Modeled after rehydration fluids used for medical purposes, sports drinks provide fluid, electrolytes (sodium and potassium) and an energy source (sugar). These drinks can be more effective than water in aiding performance as they facilitate the absorption of fluids into the bloodstream and replace sugars which are rapidly used by exercising muscle for fuel. Sports drinks are recommended for high intensity sports, long duration activities, and/or physical activity performed in a hot, humid climate.

Sports drinks should not be confused with energy drinks. Energy drinks contain caffeine, a stimulant, along with other substances, and are generally marketed as providing mental and physical stimulation. Energy drinks appear to have originated with Pepsi and Coca-Cola, caffeine-containing brands that initially promoted the energy boosting powers of their products. Dosing up with a caffeinated energy drink before workouts and competitions has now become commonplace.

Researchers examining the performance-enhancing capabilities of caffeine have determined that 3 mg per kilogram (kg) of body weight is optimal, with greater doses providing more side effects without additional benefit. This is equivalent to 150 mg for someone weighing 110 pounds or 300 mg for a 200 pounder. To put this in perspective, an 8 oz. cup of coffee will provide 80-180 mg. Red Bull supplies 80 mg in the same 8 oz., while 12 oz. of Coke supplies 34 mg and a 1.9 oz. package of 5 Hour Energy packs 208 mg.

As with all ergogenic aids, the effectiveness of caffeinated energy drinks will vary with sport, position and individual tolerance. A new study sought to determine whether the potential benefits of an energy drink would outweigh possible side effects in male and female athletes engaged in a variety of sports. A total of 98 men and women from rugby, tennis, volleyball, badminton, swimming, hockey and soccer teams were given one of 2 drinks in a randomized, double-blind trial (neither the researchers nor the subjects knew which drink was being consumed). The placebo drink contained taurine, sodium bicarbonate, L-carnitine and maltodextrin (sugar), while the caffeine drink contained these ingredients plus the recommended 3 mg/kg body weight dose of caffeine. One hour after consuming the respective drinks, the athletes participated in a simulated competition appropriate to their respective sport. They then filled out questionnaires describing their perceptions of benefits and side effects. After 1 week, each group was given the other drink and the experiment was repeated. Each gender was evaluated separately.

Interestingly, both men and women felt they had more muscular power with caffeine, but they did not perceive a difference in endurance and exertion between the 2 drinks. Women who drank the caffeinated beverage felt less fatigued after the event, but men did not notice a difference. All felt an increase in nervousness and insomnia when consuming the caffeinated beverage. The study did not measure actual performance, but instead focused solely on the subjects’ perceptions.

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Anyone who uses or is considering using caffeinated energy drinks should be cautioned to consider the side effects as well as benefits of these products. They should also be aware that perception of benefits may not correspond with actual changes in performance. In these days, when it is common to ingest multiple cups of coffee or caffeinated product, users should be advised that greater dosages are more likely to increase side effects than performance.

 

Salinero JJ Lara B Abian-Vicen et al The use of energy drinks in sport: perceived ergogenicity and side effects in male and female athletes. The British Journal of Nutrition epublished 9/2014; DOI: 10.1017/S0007114514002189

 

Posted in Health, Sports Nutrition