Do Energy Drinks Help or Harm?

With their catchy names and claims to boost performance, energy drinks can be particularly attractive to athletes looking for an edge — whether the back-of-the-packer hoping to finish strong or the front-runner ready to win. Drinks like Vault, which claims to “take you’re A-game into record-breaking territory,” can tempt even the most rational competitor, especially when the inevitable clash of work, family and training has taken a toll. Before you succumb to the temptation of the quick-fix, pick-me-up claims of an energy drink, however, take a look at the ingredients and their potential positive and negative side effects. If you’re not careful, you could choose an energy drink that does more harm than good.

The first ingredient in most energy drinks is carbonated water. Carbonation can cause some people to feel bloated, exacerbate esophageal reflux or cause burping ― all of which are uncomfortable while exercising.

The second most-common ingredient in energy drinks is high-fructose corn syrup, a refined sugar that is known as a quick source of energy that doesn’t last. Drinking an energy drink with a high volume of refined sugar triggers your body to produce more insulin to use the sugar for energy. Increased insulin production could lead to low-blood sugar, which causes your energy levels to plummet and depresses the immune system. Either will leave you feeling worse than you did before you drank the energy drink. Also consider that the U.S. Drug Administration (USDA) recommends that less than 10 percent of daily calories come from refined sugars because of their limited nutritional value. A 16-ounce Full Throttle, for example, contains 58 grams of sugar. That’s 220 calories from sugar, which is more than double the recommended dose for a person eating the USDA-average 2,000-calorie diet.

Lower down the list of ingredients is caffeine, which is known for causing increased alertness and decreased feeling of fatigue, as well as potentially increased fat utilization, which spares glycogen depletion during endurance exercise. Consuming high quantities of caffeine, however, also is associated with irritability, headaches, nervousness, nausea and even restlessness or insomnia. Excessive amounts of caffeine also can increase your blood pressure, causing your heart to beat faster, which could lead to abnormal heart rhythms. Caffeine tolerance is highly personal, with different people able to consume varying quantities. Knowing your personal tolerance will help you gain its benefits without suffering from its drawbacks. Plus, you’ll be able to make a wise choice when buying energy drinks. It can be difficult to find the quantity of caffeine on energy-drink labels because it’s not mandated by the Food and Drug Administration (FDA). Most energy drinks have 70 to 80 milligrams per 8 ounces, with most bottles containing at least two servings.

Other trendy ingredients in energy drinks include the B vitamins inositol, taurine and guarana, which are critical to energy metabolism and muscle function. Inositol is a chemical that is thought to be a part of B vitamins and is a component of all cell membranes. Taurine, an amino acid consumed from eating meat and fish, is essential to physiologic functions and may work with antioxidants in the body. Research on taurine’s effect on athletic performance and its combined effect with caffeine has been studied, but results are inconclusive. In spite of that, taurine still is marketed as a beneficial feature of energy drinks. Guarana, an herbal supplement that contains a high amount of caffeine, is not regarded as safe by the FDA.

Are low-calorie, sugar-free energy drinks better for you?

Be wary of energy drinks that are low in calories and sugar free. Energy drinks such as 5-Hour Energy claim to be the perfect alternative to sugary, sweet energy drinks because it is packaged as a 2 ounce “shot” with only four calories and zero sugar or carbohydrates. Note that 5-Hour Energy consists of mega doses of water-soluble B vitamins niacin, folate, vitamin B-6, and vitamin B-12. One serving contains 8,333 percent of the daily recommended value for B-12 and 2,000 percent of B-6. While each of these vitamins is essential for physiologic function and metabolism, as water-soluble vitamins they are excreted via urine because the body’s storage capacity is limited. Once your body’s storage capacity reaches its max, urinary excretion increases, so the mechanism for increased energy is questionable. Manufacturers of 5-Hour Energy recommend not exceeding two bottles daily. An unknowing consumer easily could exceed this amount and potentially drink toxic amounts of vitamins.

Given the exaggerated and unproven claims made by many energy-drink makers, athletes looking for an energy boost should be wary. Armed with knowledge of what to look for in the drink’s ingredients, you can choose a product that’s right for you.

Katherine Mone, M.Ed., RD, LD, is a registered dietitian for Cleveland Clinic Sports Health.