ENERGY DRINKS: HOW MANY IS TOO MANY?

Energy drink consumption has been on the rise for the last few years, largely due to the marketed physical and cognitive performance benefits. We have all seen the various “Red Bull gives you wings” and Lucozade Sport adverts. Even though we are seeing an increase in energy drinks and their usage, there is some suggestion that they could actually be more detrimental than beneficial to human health. The majority of research around energy drinks has concluded that although they can have a positive impact on performance, they also have adverse effects and negative consequences.

Performance Benefits
When participating in exercise, most energy drinks do tend to give you that extra boost and many of us have experienced this; but what exactly do they do for us? And how do they make us feel so energised?
The ingredients used in energy drinks vary considerably, although there are some that are pretty common. Take caffeine for example: a popular ingredient found in many everyday beverages as well as a number of energy drinks. Extensive research suggests that caffeine can have numerous beneficial effects on us and this is why we feel so energised when we use it. Some of the effects include: increased alertness, increased muscular endurance, and a reduced perceived exertion during exercise. Another commonly used ingredient in energy drinks is glucose, which is a simple sugar. This has been shown to enhance performance particularly in endurance exercise. The Protein World Pre Workout is a great supplement when taken before exercise to help increase mental alertness and performance without the additional calories or sugar generically found in energy drinks.

Adverse Health Affects
Although there are several performance-based advantages of consuming energy drinks, there is still a question as to whether they do more harm than good. Many energy drinks are significantly high in sugar and this is the main source of health problems associated with this group of drinks, including high blood pressure, increased risk of diabetes, heart disease and obesity.

It is also common for people to become more dependent or even addicted to energy drinks due to wanting the feeling of being more alert. This is often a result of the high caffeine content in most energy drinks, which is also the root of addiction to coffee-based drinks. Long-term use of energy drinks can lead to tooth decay, insomnia, hormone imbalance and increased anxiety.

Our Advice
Whilst not all energy drinks are bad, we would still suggest cutting them down, particularly if you feel like you are dependent on them. Try to reduce your overall consumption by half; so if you normally have 2 energy drinks per day, reduce to 1 or reduce to 5 if you usually have 10 per week; you get the drift. It is also a good idea to go for low or zero sugar options, although always look out for those added or hidden sugars. An alternative and probably the best way to stay fuelled and energised is eating balanced meals regularly; these should include lean protein, low glycemic index carbohydrates and healthy fats. This Grilled Shrimp & Chicken Bowl is a perfect example. You will not only feel more energised and physically ready for exercise, but you will also have an improved mood and feel better psychologically.

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