Energy drinks are functional beverages formulated to provide an energy boost and improve concentration. In the context of training, they are promoted as ergogenic aids that can enhance performance. However, scientific evidence shows that their effects can vary depending on the dose, composition, and consumer profile.
Composition and mechanisms of action
Most energy drinks contain caffeine as their main ingredient, along with taurine, sugars, and sometimes other compounds such as B vitamins and herbal extracts.
- Caffeine: It acts as a stimulant of the central nervous system, improving alertness, reducing the perception of fatigue, and, in moderate doses (usually between 3 and 6 mg per kg of body weight), can promote endurance and performance during long-duration exercises.
- Taurine: While its exact role is still under study, it is suggested that it may aid in muscle contraction and reducing oxidative stress, although evidence of a synergistic effect with caffeine is still limited.
- Sugars and other additives: They contribute to caloric intake and can quickly replenish glucose during exercise, although excessive consumption can be counterproductive.
Potential performance benefits
Several studies have shown some improvements in physical performance after taking energy drinks, especially during endurance activities and high-intensity exercises. Possible benefits include:
- Increased aerobic endurance: Caffeine can delay the onset of fatigue and improve the ability to sustain prolonged exertion.
- Improved alertness and concentration: Increased alertness and a reduction in perceived exertion can make intense workouts easier to perform.
- Potential improvements in muscular strength: Some trials have reported improvements in isometric strength and power performance, although these effects may be more noticeable in groups with specific characteristics (e.g., trained athletes or caffeine-sensitive individuals).
Risks and side effects
While energy drinks can have an ergogenic effect in moderate doses, excessive or inadequate consumption can pose several health risks, especially in vulnerable populations. The most common side effects include:
- Cardiovascular problems: High doses of caffeine can cause increased blood pressure, arrhythmias, or palpitations.
- Sleep disorders and anxiety: Drinking energy drinks, especially around bedtime, can interfere with sleep quality and increase feelings of nervousness.
- Dehydration: Although these products are usually accompanied by sugars and other electrolytes, the diuretic effect of caffeine can promote fluid loss if not adequately compensated.
- Excess calories and sugars: Regular consumption of energy drinks can contribute to high caloric intake and negatively affect metabolism, increasing the risk of obesity or metabolic disorders.
Considerations for use in training
The decision to incorporate energy drinks into your training routine should be based on an individualized analysis and it is recommended:
- Moderate use: Take advantage of potential ergogenic effects without exceeding the dose. Most studies suggest that an intake of 3–6 mg of caffeine per kg of body weight can be effective without causing adverse effects.
- Proper timing: Consume approximately 30–60 minutes before exercise to maximize the effects of caffeine.
- Understanding your own tolerance: The effects of caffeine vary depending on individual sensitivity and consumption habits; those who are sensitive to or unaccustomed to caffeine should exercise caution.
- Consider the context of the training: For short workouts or activities requiring precision, potential side effects (such as tremors or heart rhythm disturbances) may outweigh the benefits.
Conclusions
Scientific evidence indicates that, when consumed in moderate doses and in an appropriate training context, energy drinks can provide benefits such as increased endurance and a reduction in the perception of fatigue. However, it is important to keep in mind that excessive or regular consumption can trigger adverse effects, such as heart rhythm disturbances, sleep problems, anxiety, and dehydration, especially in people with high caffeine sensitivity or preexisting cardiovascular conditions. Individuals who are unaware of their own caffeine tolerance, or who do not train with the goal of achieving peak performance or compete at a high level, should avoid unnecessary exposure to these risks.