Energy Drinks &Healthy Eating

The “Energy” Drink

Even if you have never tried a so-called “energy” drink such as Red Bull, Monster, or Rock Star, you have probably seen people drinking them at parties, before an exam, during an all-night study session, or prior to an athletic event. Energy drinks should not be confused with sports beverages or fluid replace-ment drinks, such as Gatorade and Powerade, which replenish the body with water, electrolytes, and carbohydrates. In contrast, energy drinks claim to improve physical performance, increase concentra-tion, improve reaction speed, and increase metabo-lism. While these pricey drinks claim to do wonders for your body and mind, the question is whether or not they deliver what they promise, and if so do, the advantages outweigh the disadvantages?

Energy drinks are specialty drinks, which claim to:• Improve physical performance• Increase stamina• Increase endurance• Improve reaction speed and concentration• Increase mental alertness• Improve overall well-being• Speed up your metabolism (diet energy drinks)

Energy Drink Claims

umassdining.com Energy Drinks &Healthy Eating

For additional information, contact:Dianne Z. Sutherland, RD, LDN

UMass DiningWorcester Dining Commons, 3rd floor

110 Stockbridge RoadUniversity of Massachusetts

Amherst, MA 01003

Phone: (413) 545-2472Fax: (413) 545-9673

Email: dietitian@umass.edu

Disclaimer: This nutrition brochure is for educational purposes only. Information in this brochure shall not be construed as medical, nutritional, fitness or other professional advice nor is it intended to provide medical treatment or legal advice. We recommend you meet

with the appropriate advisor regarding any individual concerns.

Read more about the truths of energy drinks inside this brochure.

Ca�eine in Energy Drinks

The average energy drink can contain 80 mg of ca�eine per eight ounce serving, as much as found in a cup of co�ee. “Energy Shot” drinks such as 5-Hour Energy can contain this same amount of ca�eine in less than 2 ounces of product. To put this in perspective, an eight ounce serving of Mountain Dew brand soda contains 37 mg of ca�eine and Coca Cola has 23 mg per serving. One can easily drink one cup of co�ee, but when drinking an energy drink, is it just one can?

Energy Drinks & AlcoholSome energy drinks (i.e. Red Bull, Adrenaline Rush, Jones Whoop-Ass) are frequently mixed with alcohol at parties, bars, or restaurants. Manufacturers are also producing energy drinks (i.e. Four Loko) that are pre-mixed with alcohol and ca�eine.

THE THEORY: People claim that the beverage tastes great and that they get tired less quickly and can party later into the night. The energy drinks appear to mask the side e�ects of the alcohol.

THE TRUTH: Ca�eine and alcohol are a dangerous combination, as both are diuretics (causing dehydration). Fatigue is a natural clue to your body to stop drinking, but ca�eine stops this feeling. The more dehydrated you are, the greater the blood alcohol content, and the higher the danger. What are some of the potential consequences?

• Greater likelihood of hangovers• Heart and kidney problems• Drinking more than you otherwise would, which can lead to alcohol poisoning and compromise personal safety• You feel more awake but in fact you are just as drunk, so you think you can drive, operate machinery, etc. when in fact you are in no condition to do so

If you drink, drink responsibly. Here are some suggestions to prevent a hangover:

• Alternate alcoholic beverages non-alcoholic beverages • Eat a substantial meal before drinking as it will slow the absorption of alcohol • Drink several glasses of water before partying • Avoid salty snacks while partying (makes you more thirsty) • Do NOT mix alcohol with energy drinks. • Drink several glasses of water before going to bed

A number of DEATHS have even been reported due to severe dehydration! The moral of the story is… Don’t mix alcohol with energy drinks!

Energy Drinks & AthletesSome recreational athletes consume energy drinks prior to, and during, competitions.

THE THEORY: Some athletes, and energy drink manufac-turers, claim that the drinks provide an extra “kick” that will aid athletic performance.

THE TRUTH: Energy drinks can actually hinder athletic performance. While long or strenuous performance can cause dehydration on their own, the consumption of an energy drink exacerbates the dehydration and forces the muscles to work even harder. The drinks should never be used as thirst quenchers or to rehydrate after competition. Here are more potential consequences.

• Twitchiness and nervousness, which lead to loss of coordination• Increased need to use the bathroom• The caffeine increases blood pressure which, combined with exercise, can be extremely dangerous

Recreational athletes have DIED as a result of consuming energy drinks prior to competition. Trainers and nutritionists for professional athletes know better than to allow their athletes to consume these drinks. The moral of the story is… Don’t consume energy drinks prior to, during, or after exercising!

Who Uses Energy Drinks?

Energy drinks are marketed to people under the

age of 30, mostly college students. Non-diet energy

drinks are aimed at young men who want to be able

to work out and stay out longer, while diet (sugar-

free) energy drinks are marketed towards women,

touting promises of weight loss and increased

metabolism. The drinks are popular among:

• Athletes who use the drinks to improve

physical performance

• Students who want to stay awake and

focus while studying

• And, more recently, people who mix energy

drinks with alcohol in order to stay out later

and party longer.

What are the Ingredients?Non-diet energy drinks usually contain a high sugar content, water, vitamins, minerals, ca�eine (which is the reason for the feeling of a boost in energy), and other various stimulants that are not regulated by the FDA such as guarana (Brazilian plant with the same side e�ects as ca�eine) and ginseng.

Diet energy drinks, like Hype Lite, Red Bull Sugar-Free, and Diet RockStar have all the same ingredients, except that artificial sweeteners replace the sugar.

There are both positive and negative sides ofenergy drinks:

ADVANTAGES• Stimulant: helps you stay awake and alert• Good flavor

DISADVANTAGES• Ingredients like guarana, ginseng, and taurine are not regulated by the FDA• Expensive - most energy drinks will run about $2.50 per can.• Caffeine and alcohol both cause dehydration• Side effects if used excessively: Headaches Dizziness Heart Palpitations Anxiety• Serious side effects if consumed with alcohol! (see next panel for more information)

Are EnergyDrinks Good for Me?