Hi all! Recently the Journal of the International Society of Sports Nutrition published an article entitled, International society of sports nutrition position stand: energy drinks and energy shots (Jagim et al. 2023). Check it out if you want all the details about what your beverages contain… in the next few days, I will provide some short summaries.
To start… what do you drink before or during challenging endurance sessions or competitions?!? Grad your beverage choices and evaluate the specific ingredients.
Energy drinks (ED) are ready-to-drink functional beverages sold in 12-16 fluid ounce sizes while energy shots (ES) are a similar more concentrated ready-to-drink beverage (gel) sold in 2-5 fluid ounces.
These products are formulated to enhance and support exercise performance when you consume them during or just prior to exercise.
Energy drinks can enhance acute aerobic exercise performance, largely influenced by the amount of caffeine (> 200 mg or >3 mg∙kg) in the beverage.
consuming 10-60 minutes before exercise can improve lower body power production, mental focus, alertness, anaerobic performance, and/or endurance performance with doses >3 mg∙kg
potential additive benefits of other nutrients remains to be determined
foods and beverages containing naturally occurring caffeine do not need to label that the product contains caffeine
full ingredient disclosure (type and amount) is not required if labeled a supplement
populations with warnings:
- adolescents (aged 12-18) should exercise caution and seek parental guidance when considering the consumption particularly in excessive amounts (> 400 mg)
- not recommended for children (aged 2-12), those who are pregnant, trying to become pregnant, or breastfeeding and those who are sensitive to caffeine
- individuals with diabetes or with preexisting cardiovascular, metabolic, hepatorenal, and/or neurologic disease who are taking medications that may be affected by high glycemic load foods, caffeine, and/or other stimulants should exercise caution and consult with their physician prior to consuming.
It is essential to note that the primary ergogenic nutrients that affect mental and/or physical performance based on scientific evidence appear to be caffeine and/or the carbohydrate percentage.