Energy drinks have come a long way since their inception. Traditionally targeted at younger males, the beverage industry has seen a sharp increase in women interested in energy drinks. With our busy lifestyles, an extra boost of energy can help us power through our afternoon meeting or hit the gym at the end of our workday. But are energy drinks bad for you? You might have heard energy drinks aren’t good but that’s not the whole story. Energy drinks get a bad rap due to added sugars and mega dosing of caffeine. However, it’s not fair to bucket all energy drinks as bad.
Related Reading: ENERGY DRINKS AND HOW TO USE THEM – TEAM GNC STYLE
It’s important to note the industry has evolved, and therefore, so have energy drink formulas. Energy drinks have drastically changed with offerings in smaller serving sizes, zero added sugars, less caffeine, nature-based ingredients, and packed with vitamins and minerals.
Let’s dive into some ingredients commonly found in energy drinks to discuss how they work in boosting your energy levels.
Ingredients Commonly Found in Energy Drinks
Caffeine
By no surprise, caffeine is the star of the show for energy drinks. Caffeine comes from a variety of sources, such as green tea extract and coffee. Most energy drinks have around 200 mg of caffeine, slightly more than an average cup of brewed coffee. Check the label on your energy drink for the exact amount, as they all differ. Caffeine works by supporting mental alertness, performing cognitive tasks, and helping improve reaction time.(1)
Taurine
Taurine is a common co-star along with caffeine in some energy drinks. Taurine is a naturally occurring amino acid our bodies make and found in our brain, eyes, heart, and muscles. It’s believed taurine provides some function in mental performance. When isolated from caffeine, one study showed taurine supplementation improved choice reaction time, aka the time it takes for you to react when stimulated.(2)
Guarana
Guarana is a plant from the Amazon and a natural herbal energizer. Some studies have shoB vitamins benefits cognitive function by improving focused attention and reducing mental fatigue during demanding tasks.(3) Guarana contain B vitamins which helps with those invigorating properties.
B Vitamins
B vitamins are essential for normal function within the body. They play a leading role in metabolizing our food into energy. It makes sense B vitamins are a common co-star in energy drinks to help boost energy production.
While this is certainly not an exhaustive list of ingredients found in energy drinks, you can see these ingredients can offer support when you need a boost. When you’re in the store, and you pick up a brightly colored energy drink, don’t ask yourself “are energy drinks bad for you”?
Consider the following when choosing an energy drink:
1. Caffeine – Choose an energy drink with low to moderate amounts of caffeine or caffeine-like ingredients, especially if you’ve already had a cup of joe
2. Sugar – Select low sugar or zero added sugar energy drinks
3. Serving Size– Be aware of the serving size and number of energy drinks you consume in one day
4. Co-Stars – Choose energy drinks with additional benefits like vitamin and minerals to round out the beverage and boost your energy
References
1. Lorenzo Calvo J, Fei X, Domínguez R, Pareja-Galeano H. Caffeine and Cognitive Functions in Sports: A Systematic Review and Meta-Analysis. Nutrients. 2021; 13(3):868. https://doi.org/10.3390/nu13030868
2. Grace E. Giles, Caroline R. Mahoney, Tad T. Brunyé, Aaron L. Gardony, Holly A. Taylor, Robin B. Kanarek, Differential cognitive effects of energy drink ingredients: Caffeine, taurine, and glucose, Pharmacology Biochemistry and Behavior, Volume 102, Issue 4, 2012, Pages 569-577, https://doi.org/10.1016/j.pbb.2012.07.004.
3. Kennedy DO, Haskell CF, Robertson B, Reay J, Brewster-Maund C, Luedemann J, Maggini S, Ruf M, Zangara A, Scholey AB. Improved cognitive performance and mental fatigue following a multi-vitamin and mineral supplement with added guaraná (Paullinia cupana). Appetite. 2008 Mar-May;50(2-3):506-13. doi: 10.1016/j.appet.2007.10.007. Epub 2007 Oct 30. PMID: 18077056.
