The energy drink industry
is booming. The demand for these
products is driven by superior marketing efforts focused on students and
professionals that require sustained alertness.
Certainly the key to any marketing campaign is to highlight the benefits
of the product. Caffeine is the main
player and the benefits of caffeine use are improved performance, concentration
and endurance. It is easy to see the
allure of using caffeinated products. So
perhaps the question isn’t whether energy drinks are good or bad, but rather
when and if we should use energy drinks?
Use as an Ergogenic Aide
The research on caffeine
as an ergogenic aide is generally related to athletic performance. The results show improvement in athletic
performance comes from the consumption of caffeine in capsule form and specific
to endurance performance, such as distance runners. As it relates to weight lifting maximum or
low intensity efforts there doesn’t appear to be any measurable difference. It
is important to note that because caffeine is a know ergogenic aide for
endurance sports athletes need to be concerned with the amount of caffeine that
can be consumed (International Olympic Committee banned amounts exceeding
12mg/ml in a urine sample, NCAA limit is 15mg/ml)
For athletes that require
maximum intensity efforts and are using creatine supplementation, caffeine
consumption may blunt the desired results from creatine supplementation.
Mixing Energy Drinks with Alcohol
Mixing a know stimulant
(caffeine) with a know depressant (alcohol) is not a smart idea. Consuming these drinks can halt the feeling
of intoxication, lead to heavier drinking and increase the risks for alcohol
related injuries.
Consumption for the average person
The occasional consumption
of energy drinks appear to be harmless.
But the general recommendations are to limit the consumption to about 16
ounces (500 ml) per day. For adolescents the recommendation is no more than 100
ml and for younger children I would simply avoid caffeine.
Consuming caffeine above
the recommended level can lead to a variety of side effects: insomnia,
nervousness, restlessness, irritability, upset stomach, fast heartbeat and
muscle tremors. Important to note that
some people are more sensitive than others so it is possible to experience the
side effects in much smaller doses.
Please note if you have
any underlying health conditions such as: heart disease, high blood pressure,
pregnant or breast feeding, just avoid energy drinks altogether.
A Healthier Option
If the purpose for
consuming energy drinks is to boost energy levels there is a better option that
has more desirable side effects. Improving
eating behaviors, exercising and getting adequate amounts of sleep will leave
you feeling well rested, focused, clear minded, and provide the increases in
energy level. The side effects will be
fat loss, clothes fitting better, healthier looking skin, increase self
confidence, and a better outlook on life.
In the end as a trainer
and parent I would recommend steering clear of the energy drinks. Enjoy the occasional cup of ‘Joe’, (I am a
tea drinker myself). Make better
nutritional choices, exercise and get plenty of rest.
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