Some people will swear by energy drinks etc, but I'm not a fan simply because I don't like the taste. There is a minefield of different types out there so I thought this might help guide you through the choices.
What's Really in an Energy Drink?
Known for their fast-acting jolt, energy drinks like Red Bull and Monster tout a high dose of caffeine and a varying blend of "energizing" extras that include vitamins and amino acids and herbal supplements. But despite the eye-catching cans and slick marketing, the main ingredient responsible for that mojo is good old-fashioned sugar.Hoping to skip the sugar and save calories, some women opt for the sugar-free versions of their favorite energy drinks, relying on the high caffeine content to give them a boost. "Caffeine is widely studied and well-known for making you feel more alert," says Matthew Ganio, PhD, a researcher at the Institute for Exercise and Environmental Medicine at Texas Health Presbyterian Hospital in Dallas. "But its effects come from being a stimulant, meaning it makes you feel energetic by offsetting the mental and physical fatigue that occurs throughout the day, especially during exercise."
As for the effectiveness of the brand-specific blend of supplements and amino acids, it's debatable. "These ingredients are mainly about smart marketing," says Kevin Clauson, associate professor at Nova Southeastern University College of Pharmacy in Fort Lauderdale, Florida. "Some have studies backing the beneficial claims, but most of these ingredients are in quantities far below the amounts needed for any actual benefit." If you'd prefer a low-tech boost, go for a glass of milk, a cup of yogurt with fruit, or an apple with a little peanut butter. The mix of carbohydrate, protein, and fat will ultimately slow digestion, thus preventing the spike and subsequent roller-coaster drop in blood sugar. "Your energy will last longer, and you'll get a nice dose of nutrients along with the calories," Zeratsky says.
Energy Shots, Sports Drinks, and Power Packs
Energy Shots
For a lower-calorie, less filling alternative to energy drinks, consumers are turning to energy shots, the fastest-growing category in the energy-beverage market. Sales jumped from $67 million in 2008 to $165 million in 2010, according to Mintel. Marketers at Red Bull say that the size of the company's Energy Shot is a plus for consumers, who can stick it in a purse or back pocket. "Distance runners or cyclists might be tempted to use energy shots as a quick, portable fix," says Nancy Clark, RD, author of Nancy Clark's Sports Nutrition Guidebook. Toss back a two-ounce bottle shot, such as 5-Hour Energy, and you'll get roughly the same amount of caffeine, vitamins, and supplements that are in the average energy drink, minus the calories and pick-me-up from sugar. "An energy shot is sort of a misnomer, because there is no energy, calorically speaking, in it," Clark says. "It's really a stimulant drink."Sports Drinks
Sports drinks, such as Gatorade and Powerade, were designed primarily for two reasons: to help athletes stay hydrated and to provide them with energy. "When the availability of carbohydrates gets too low, the body starts converting fat stores or, in extreme conditions, amino acids from the muscles into energy," says Melissa Tippet, an exercise scientist at the Gatorade Sports Science Institute in Barrington, Illinois. "However, this process is too slow to support intense exercise." Enter sports drinks, which provide easy access to carbs.Designed specifically to be used during physical activity, sports drinks tend to have less sugar than energy drinks. "On average an energy drink can have upward of 100 calories per eight-ounce serving; a sports drink has 50 to 80," Clark says. Whether you need the fuel a sports drink provides depends on how hard and long you're working out. "If you've eaten prior to exercising, you won't need additional carbs until you've been working out for 60 to 90 minutes," Clark says. "But if you work out first thing in the morning, sipping a sports beverage will raise blood sugar levels and give you more energy to get through it."
Power Packs
Commonly ranging from 90 to 120 calories a serving, energy gels and gummies promise to prep the body for exercise and help you work out longer. "They are like dehydrated sports drinks," Clark says, noting that you should drink 16 ounces of water with every 100-calorie gel to ensure that you stay hydrated. "We recommend that people doing an endurance sport, like running or biking, consume a gel 15 minutes before exercise and every 45 minutes for the duration of the workout," says Brent Mann, director of quality for Gu Energy Labs in Berkeley, California. "Taking in carbohydrates at these intervals prevents your body from dipping into its glycogen stores, its last resort for energy." (Most experts stress that products such as Gu Energy Gel and PowerBar Energy Gel are geared to endurance sports, much as sports drinks are; the average exerciser doesn't need additional calories if she's eaten within 90 minutes of a treadmill session.)In addition to sugar, most energy gels contain small amounts of sodium and potassium to help replenish electrolytes; some also contain caffeine.
Do the Ingredients in Your Energy Drink Work?
The real scoop on whether the vitamins, minerals, and dietary supplements in your energy drink really work:Ingredient: Guarana
Claim: Improves alertness and physical performance; reduces fatigue
The science: "Caffeine is a component of guarana, which is why it can provide similar benefits," says Kevin Clauson of Nova Southeastern University College of Pharmacy in Fort Lauderdale, Florida. But since the amount of caffeine varies from 2 to 8 percent, it's hard to determine exactly how big a boost you'll get.
Ingredient: B vitamins
Claim: Boost energy and metabolism
The science: "B vitamins help convert food into energy," says Nancy Clark, RD. "However, only a person who is B deficient will get any benefit, and it would take regular supplementation." And studies to date have reported that B vitamins have no effect on performance, a 2010 review in the journal Physician and Sportsmedicine found.
Ingredient: Taurine
Claim: Lessens exercise-induced DNA damage, thereby improving exercise capacity and performance
The science: Few scientifically accepted studies confirm taurine's performance enhancing powers.
Ingredient: Ginseng
Claim: Increases stamina, energy, and mental focus
The science: "There are many types of ginseng, and from what the literature shows, only Panax provides the full range of these benefits," Clauson says. "You need anywhere from 100 to 2,000 milligrams per day to see any real benefits." Most energy drinks contain much less.
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