F&N 2-8

IMPLICATIONS FOR COOPERATIVE EXTENSION. Many products being marketed as energy drinks contain high concentrations of carbohydrate and some caffeine. Some energy drinks contain herbs, amino acids, protein, and other substances, usually in such small amounts they are unlikely to effect athletic performance. Some energy drinks may affect intestinal absorption of fluid and nutrients or and may cause gastrointestinal distress. Many energy drinks are costly and because of their contents are not suitable for athletes. Athletes need to be educated about energy drinks and other foods and fluids that will not pose potential problems.

The following is a summary on energy drinks from Leslie Bonci, M.P.H., R.D.; Director, Sports Medicine Nutrition, Department of Orthopedic Surgery and the Center for Sports Medicine, University of Pittsburgh Medical center, Pittsburgh, Pennsylvania.

INTRODUCTION

Athletes often complain about low energy and fatigue. Because athletes are encouraged to consume ample fluids and food energy to decrease early fatigue and to optimize performance and recovery, the idea of an "energy" drink providing fluid and food energy in one beverage is appealing.

Having more energy can improve athletes work capacity for work. However, in addition to adequate fluids and food energy, athletes need adequate rest and frequent meals and/or snacks providing ample carbohydrates to help feel energized.

In addition, there are additional factors that cause fluctuations in various brain neurotransmitters that can make an individual feel energized, and these factors may have nothing to do with hydration or food energy.

Besides water, most products marketed as energy drinks contain carbohydrate and caffeine as their main ingredients. The carbohydrate provides food energy and the caffeine stimulates the central nervous system. However, many energy dinks also contain a wide variety of other ingredients.

Athletes need to be aware that energy drinks are not appropriate substitutes for optimal fluids and food energy, and may have no effect on feeling energized. In addition, athletes need to be educated about these types of products. For example, some energy drinks do not contain the ingredients stated, may not be a cost-effective way of obtaining carbohydrate, and certain

Energy Drinks (continued)

energy drinks may actually hinder athletic performance.

Given these facts, why are energy drinks so appealing to athletes? Many athletes are trying to balance sports, careers, school, and personal lives. As a result, squeezing in time for optimal eating and drinking may be difficult.

Gulping down an energy drink may be perceived as a quick and easy way to get extra energy to get through the day, make up for a perceived nutrient deficiency, boost endurance, speed up recovery from physical activity, burn fat, increase lean muscle mass, or improve brain function. Unfortunately, most energy drinks cannot live up to such high expectations.

WHAT YOU NEED TO KNOW ABOUT “ENERGY DRINKS”

Energy is the ability to do work, including make proteins, fats, and carbohydrates, produce nerve stimuli and muscle contractions, and performing physical activities.

Athletes derive energy from food and energy production is optimized when they get adequate rest and sleep and when they participate in effective training.

Feeling "energized" also requires the correct balance of brain neurochemicals, which also requires adequate food, fluid, rest and sleep, and physical activity.

Eating sufficient calories and being well hydrated are critical components of athletic performance. Energy drinks can provide food energy and fluid, and they may have a role in carbohydrate loading during recovery from physical activity. But energy drinks are not typically developed to improve strength, speed, stamina, and other activities related to athletic performance, especially if consumed shortly before or during physical activity. The following are some concerns Leslie Bonci, M.P.H., R.D. and other 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 following table lists some of the ingredients added to energy drinks with claims and facts.

PRACTICAL APPLICATIONS

Being "energized" requires a suitable physical activity, adequate sleep, ample food energy and hydration, and probably other unknown factors that affect brain neurochemicals. Energy drinks by themselves will never make up for all of these factors. When it comes to choosing any food or beverage, athletes must be skeptical consumers and ask questions before buying. The following are some guidelines provided by Leslie Bonci, M.P.H., R.D.:

Label reading is necessary!
Athletes using medications should avoid any product that contains herbs.
If there is no Nutrition Facts or Supplement Facts panel, athletes should not buy the product.
Athletes need to know if the ingredients are legal and safe.
Athletes should examine the Nutrition Facts panel for the total carbohydrate content as well as calories.
Avoid the product if the evidence for claims is non-existent, incomplete, or unsubstantiated!
If it sounds too good to be true, chances are that it probably is!

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SUMMARY

Athletes will always be attracted to products that claim to enhance athletic performance. Energy drinks are not adequate substitutes for time, training, rest, recovery, fluids and food energy required for physical activity. Athletes need to take responsibility for what goes into their bodies and being informed and cautious about dietary supplements. Educating athletes about these types of products is critical for their health, safety, and athletic performance.

BOTTOM LINE

Athletes need to be well rested and have adequate food energy and hydration for optimal energy and athletic performance. Supplemental beverages should have beneficial, not negative effects on the body. Athletes need to examine energy drinks carefully and think before buying.

The following are things Leslie Bonci, M.P.H., R.D. recommends keeping in mind when examining energy drinks:

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.

Energy Drinks (continued)

INGREDIENTS IN ENERGY DRINKS

Bonci, L. What you need to know about “energy drinks.” Sports Science Library, 2002;15(1).

INGREDIENT	CLAIMS	FACTS
Royal jelly/bee pollen	Improved exercise performance	No effect on performance; dangerous for those allergic to bee stings
Glucose, sucrose, fructose, galactose	Carbohydrate is the preferred fuel source; enhanced performance	Carbohydrate supplements often improve performance. Carbohydrate-rich drinks can be effective for carbohydrate loading up to 2 hours before exercise. If consumed shortly before or during exercise, carbohydrate amounts in energy drinks are usually too much or too little; drinks containing only galactose or fructose can cause digestive problems
Pyruvate	Enhance aerobic metabolism; delay fatigue; decrease body fat	Amount needed is far in excess of what current products provide; larger quantities cause GI distress
Branched-chain amino acids (BCAAs)	Decrease brain serotonin; delay fatigue; expedite recovery	No effect on athletic performance when compared to carbohydrate; may cause digestive distress
Glutamine	Boost immune system; increase glycogen storage	No effect on an athlete's immune system or on performance
Arginine	Improve muscle glycogen stores	No benefit; can cause digestive distress
Creatine	Delay fatigue in high-intensity exercise	Insufficient amount in energy drinks to be effective
Carnitine	Delay fatigue, burn body fat	No effect on athletic performance
Taurine	Serves as antioxidant; enhances cardiac function	No effect on athletic performance
Medium-chain triglycerides (MCTs)	Spare glycogen; enhance endurance	No effect on athletic performance; causes digestive distress
Vitamins and minerals	Essential for normal body functions	Amounts in energy drinks range from trace to megadoses; no effect on athletic performance
Oxygen dissolved in beverage	Increased aerobic metabolism; decreased lactic acid; improved endurance	No effect on metabolism or athletic performance in typical athletes, who have no deficiency of vitamins
Caffeine	Stimulates brain function and metabolism; Improves performance	May improve athletic performance; may stimulate urine production and contribute to dehydration if ingested before exercise; may cause nervousness; laxative effect
Guarana extract; Kola nut extract; Yerba mate extract ("natural" caffeine sources)	Similar to caffeine	Similar to caffeine; often unknown quantities of active ingredients; could lead to anti-doping violation if too much caffeine
"Fat burners" such as Ciwujia, hydroxycitrate, ephedra	Stimulate metabolism and brain function; reduce fat	Little or no evidence of athletic performance effect; ephedra can cause cardiovascular dysfunction and death in sensitive individuals
Kava-kava and St. John's Wort	Calm the nervous system	No athletic performance effect; kava-kava associated with liver failure
Amino acids from hornet's saliva	Increase endurance	No evidence of effect on athletic performance in humans