These days, energy drinks are all that’s on our mind. With finals approaching and energy drinks making the headlines, it’s only natural to contemplate whether these drinks can indeed increase one’s energy levels. Consuming a single serving of Red Bull or Monster can decrease mental fatigue in short increments and also improve physical performance. However, according to the University of California, the benefits of such beverages should be regarded with a grain of salt, for “the body of literature is limited and it is unknown whether these improvements are due to the caffeine, other herbal ingredients, or a result of the combination of the ingredients found in the beverage.”
A stroll through Fresh Grocer or any major convenience store reveals familiar brands—Full Throttle, Red Bull, Monster and Rockstar to name a few—all have similar caffeine and sugar contents. A single serving of Red Bull, for example, contains 27g of sugar and 80g of caffeine. Meanwhile, drinks like Go Girl Sugar Free contain a shot of 150g of caffeine per serving.
While such drinks may provide the necessary boost of energy to go the extra mile, nutritionist Katy Meassick warns against veering into caffeine overload. “The problem with caffeine is that it targets the central nervous system (CNS) directly and can lead to dehydration and loss of water-soluble vitamins that have a calming effect on the CNS.” She continued, “The bigger issue is that this can lead to trouble sleeping, cause agitation, and potentially develop into a long-term anxiety issue,” all of which raise red flags, even more so during a pertinent time like finals. Meassick’s concerns coincide with that of doctors and health experts around America, like those who urged the Food and Drug Administration (FDA) to minimize the caffeine levels in energy drinks in March 2013.
As a varsity cross-country and track-and-field athlete, freshman Gabrielle Cuccia isn’t entirely averse to energy boosters. Still, she admits to purposely “steering clear of anything that might upset my stomach,” recalling an instance when her friend’s teammate’s performance was marred by consumption of a shot of 5-hour energy before her race. “She felt awful. She got incredibly jittery and did not run well at all.”
The economic concept of short-run and long-run payoffs can be applied in evaluating the pros and cons of energy drinks. In the short-run, one may feel alert and focused, but in the long run, the concept of “crash and burn” will apply, where fatigue and lethargy will set in after a spike in blood glucose. The result will be similar to the exhaustion experienced after consuming excessive amounts of candy after Halloween.
Energy drinks do have undeniable benefits: a jolt of energy to move forward in the day, a temporary sense of mental clarity and the soda-like carbonation that fizzes in your mouth. Still, the news is inundated with cautions again over-consumption. Case and point: According to The New York Times, “In 2011, there were 20,783 reported emergency room visits in which an energy drink was cited as the primary cause of or a contributing factor to a health problem, compared with 10,068 in 2007.”
So what’s the alternative to keep your energy high? Meassick emphasized the importance of small snacks throughout the day to dissipate hunger. She offered the following suggestions: “Choose snacks such as air-popped popcorn, veggies and low calorie dressing, pretzels, or even half of a PB&J on whole grain bread. Even chocolate milk or soymilk can provide a good source of energy to pull you through studying. It’s the overly processed, convenience foods to really try and limit.”
Sleep is, of course, the miracle remedy to rebooting and rejuvenating yourself. Cuccia noted that while the usual drink of choice amongst athletes is Powerade or Gatorade, which are high in electrolytes, attention should be shifted to sleep and food consumption. “Getting sleep is something that cannot be placed second in my life or any other athlete’s life. If we don’t sleep, it shows in our performance. If we don’t eat enough or eat right, it shows.” For maximum benefits, Meassick recommended a minimum of seven hours of sleep a night.
It is important to remember your health, especially during strenuous times like finals. As Cuccia concluded, “It’s not a big secret how to keep energy levels high and healthy, the problem is that we are just so busy—especially at a school like Penn—that we sometimes forget that our health comes first and our studies need to come second.”
Image credits:
http://pulse.seattlechildrens.org/a-serious-warning-energy-drinks-for-children-and-teens/energy-drinks/
http://blog.friendseat.com/whats-in-your-energy-drink-infographic/