Fueling Fitness with Sports/Energy Drinks
Sports/Energy Drinks
When reviewing energy drinks, calories, caffeine, and vitamin levels are top factors to consider. When an energy drink is high in calories, those calories most certainly come from sugar. Sugar-sweetened beverages are the leading source of added sugar in our diets and contribute excess calories that can lead to weight gain. A large and quick dose of sugar can also trigger an exaggerated insulin response, resulting in a rapid drop in blood sugar that we may experience as an “energy crash”. An ideal energy drink for fitness and weight loss is low in calories. However, there are circumstances that may warrant calories from carbohydrates, such as in the morning upon rising. For people that cannot tolerate a solid food (like fruit, cereal, or a bar), fruit juice makes a great option to top up energy stores for a morning workout.
Caffeine is the key functional ingredient used in energy drinks. It can help increase mental alertness and reduce fatigue. Beverages may include caffeine in pure form, but also use natural sources from a variety of herbs, including guarana, coffee, green tea, and yerba mate. Caffeine is effective for most people at 200 mg, and is safe up to 400 mg daily for healthy adults. Caffeine consumption by children is discouraged due to its unknown effects on the developing brain.
Despite limited evidence of direct benefits on energy or fitness, many energy and sports drinks include B-vitamins and Vitamin C. Energy metabolism requires B-vitamins, which are easily accessible through many common foods. Vitamin C, present in most fruits and vegetables, may help improve tolerance to physical training due to its antioxidant and immune functions. While we can excrete these vitamins through urination, excessively high amounts may actually raise cellular stress and impair sports performance and recovery. To help avoid negative effects, select beverages that supply amounts near 100% Daily Value and do not exceed the Tolerable Upper Intake Levels (especially with Vitamin B6).
Based on these factors, here are some top choices to look out for in the store:
Zevia Energy
Zevia Energy provides the bare minimum if you’re looking for a quick and simple caffeine fix. It is a blend of carbonated water, caffeine, and natural flavors, sweetened with Stevia leaf extract. At 0 Calories and 120 mg caffeine per can, it provides a slightly higher dose compared to your typical cup of coffee (~95 mg caffeine/cup).
Kill Cliff
Kill Cliff offers a mixture of caffeine and vitamins commonly found in energy drinks. Because it is sweetened with erythritol and stevia, it delivers at a minimal cost of 25 Calories per can. Rather than using pure caffeine, it is formulated with green tea extract to provide 150 mg of caffeine. Beyond caffeine, Kill Cliff adds ginseng as another functional ingredient. Limited evidence supports ginseng’s benefits in reducing fatigue, enhancing sports performance, and stimulating fat metabolism. It also offers electrolytes, however falls short of the sodium concentration that is ideal for rehydration. Kill Cliff’s key selling point is its use of clean all-natural ingredients, whereas most other brands use artificial sweeteners, flavors, and colors along with preservatives
Minute Maid Kids+ Orange Juice
While not marketed as a sports energy drink, juice makes a great option for those who need a boost of carbohydrates. It is also a safe, caffeine-free option for kids. Carbohydrates stored in the liver maintain blood sugar during exercise, but are used up overnight to fuel the brain while we sleep. Consuming carbohydrates within 45 minutes of a morning workout can help prevent a drop in blood sugar to maintain your mental capacity during exercise. Minute Maids Kids+ Orange Juice goes beyond the carbohydrates and Vitamin C found in a typical fruit juice to provide a variety of nutrients, including Vitamin D and Calcium.
Kick the Fat Goes Virtual
We are celebrating 25 years of our annual Kick the Fat run/walk through a virtual race, with part of the proceeds going to Mercy Care Center, St. Dominic’s Senior Home, and The Rigalu Foundation. Through this Fueling Fitness series, we hope to provide expert tips to support our race participants. For more information about our Kick the Fat event, please visit: https://www.paylessfoundation.com/kick-the-fat-5k-2021/registration.
References:
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Food and Nutrition Board, Institute of Medicine, National Academies. (n.d.). Dietary Reference Intakes (DRIs): Tolerable Upper Intake Levels, Vitamins. Retrieved January 4, 2021, from https://www.nal.usda.gov/sites/default/files/fnic_uploads//UL_vitamins_elements.pdf
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Kill Cliff Ignite [Advertisement]. (n.d.). Retrieved January 5, 2021, from https://killcliff.com/products/ignite-legendary-lemon-berry
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Minute Maid Kids+ Orange Juice [Advertisement]. (2021). Retrieved January 5, 2021, from https://www.minutemaid.com/products/orange-juice/kids-plus-orange-juice
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Oprea, E., Ruta, L., & Farcasanu, I. (2019, May 24). Pharmacological Aspects and Health Impact of Sports and Energy Drinks. Retrieved January 05, 2021, from https://www.sciencedirect.com/science/article/pii/B9780128158517000036
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Zevia Energy [Advertisement]. (2021). Retrieved January 5, 2021, from https://www.zevia.com/products/energy/kola