[Sports Nutrition Lounge] Energy Drinks/Shots & Athlete's Health

🚨 Energy Drinks: The Science Behind the Buzz 🧪  

Ever wondered what's really in that can of energy drinks (EDs)? As a sports nutritionist, I'm here to break down the facts and science behind these popular beverages.    

📊 Did you know?  

• The global energy drink market is projected to hit $108.4 billion by 2031  

• 54.7% of people reported lifetime use of energy drinks  

• Average caffeine content: 174mg per serving (that's about 2 cups of coffee!)  

🔍 Key Ingredients & What You Need to Know:  

• Caffeine: The primary stimulant  

• Taurine: Potential benefits to physical performance but linked to acute kidney injury when consumed excessively  

• Tyrosine: Can attenuate a decline in cognitive function during physical stressors 

• L-carnitine: General safety in healthy individuals, related metabolites may associate with increased cardio-metabolic risks in diabetic patients 

• B Vitamins: Often in amounts exceeding daily needs, excessive niacin can cause hepatotoxicity 

• Sugar: Many contain excessive amounts (opt for sugar-free if needed)  

⚠️ Health Considerations:  

• Can affect heart rate, blood pressure and increase the risk of dangerous heart rhythms 

• May cause sleep disturbances, anxiety, depressive symptoms  

• May cause abdominal pain, nausea, and gastrointestinal upset 

• Not recommended for children, pregnant women, or those with pre-existing cardiovascular, metabolic, or neurological conditions   

• Risk increases when mixed with alcohol  

💡 Professional Tips for Safe Consumption:  

1. Limit to < 5 drinks per week  

2. Avoid consumption 6 hours before sleep  

3. Avoid co-consumption with alcohol   

4. Stay within 2-6mg/kg BW or <400mg caffeine daily from all sources  

5. Never consume EDs Pre-, peri-, and Post-strenuous activities  

🎯 Bottom Line:  

While energy drinks may provide short-term benefits, they're not a substitute for proper sleep, nutrition, and hydration. Always prioritize sustainable energy sources through balanced nutrition and adequate rest.

Reference

1. Gualberto PIB, Benvindo VV, Waclawovsky G, Deresz LF. Acute effects of energy drink consumption on cardiovascular parameters in healthy adults: a systematic review and meta-analysis of randomized clinical trials. Nutrition Reviews. Published online September 11, 2023. doi:https://doi.org/10.1093/nutrit/nuad112

2. Protano C, Valeriani F, De Giorgi A, et al. Consumption Patterns of Energy Drinks in University Students: a Systematic Review and Meta-analysis. Nutrition. 2022;107:111904. doi:https://doi.org/10.1016/j.nut.2022.111904

3. Aonso-Diego G, Krotter A, García-Pérez Á. Prevalence of energy drink consumption world-wide: A systematic review and meta-analysis. Addiction (Abingdon, England). 2023;119(3). doi:https://doi.org/10.1111/add.16390

4. Jagim AR, Harty PS, Tinsley GM, et al. International society of sports nutrition position stand: energy drinks and energy shots. Journal of the International Society of Sports Nutrition. 2023;20(1). doi:https://doi.org/10.1080/15502783.2023.2171314

5. Jagim AR, Harty PS, Barakat AR, et al. Prevalence and Amounts of Common Ingredients Found in Energy Drinks and Shots. Nutrients. 2022;14(2):314. doi:https://doi.org/10.3390/nu14020314

6. Costantino A, Maiese A, Lazzari J, et al. The Dark Side of Energy Drinks: A Comprehensive Review of Their Impact on the Human Body. Nutrients. 2023;15(18):3922. doi:https://doi.org/10.3390/nu15183922

7. Department of Defense Nutrition Committee. Department of Defense Nutrition Committee Energy Drinks and Energy Shots Position Statement.; 2020. Accessed December 3, 2024. https://www.opss.org/sites/default/files/downloadable/DoD%20Nutrition%20Committee%20Energy%20Drinks%20PS_042720_0.pdf

8. Nadeem IM, Shanmugaraj A, Sakha S, Horner NS, Ayeni OR, Khan M. Energy Drinks and Their Adverse Health Effects: A Systematic Review and Meta-analysis. Sports Health: A Multidisciplinary Approach. 2020;13(3):265-277. doi:https://doi.org/10.1177/1941738120949181