A position of the International Society of Sports Nutrition (ISSN) on energy drinks was recently published. This theme is of great relevance, because according to published research, blacketics are the most popular dietary supplements in addition to multivitamins for American adolescents and adults at a young age. It is also very popular among British athletes.
Energy drinks or sports drinks?
More recently, research indicates its potential ergogenic value to mental focus and/or physical performance, but it is important that you also understand what sports drinks are. Sports drinks are a segment within the beverage industry and are marketed to consumers with the main function of promoting hydration, replacing electrolytes and sustaining aerobic resistance capacity. Usually provide small amount of carbohydrates (e.g., 6-8 grams/100 ml) and electrolytes (sodium, potassium, calcium, magnesium).
On the other hand, it typically contains higher amounts of carbohydrates along with nutrients purported to increase attention perception and/or mental alertness. In the positioning of the newly published ISSN, it was approached with details about both, which are commonly consumed by athletes and the general population.
Energy Sources: POSITIONING OF ISSN
There are many compounds present in energy drinks, the main being Caffeine. This is a stimulant, which increases metabolic rate and lipolysis, in addition to alertness, mood, cognitive function. Guarana is another natural source of caffeine, with effects similar to the effects of caffeine.
With green tea, you can get large amounts of polyphenols and catechin (e.g., epigallocatechin gallate or EGCG), acts as a potent antioxidant. Another recently studied compound is Yohimbine Alkaloid, with stimulating and aphrodisiac properties, similar to the effects of caffeine.
What did ISSN indicate?
- ISSN recently published a Positioning on the safety and effectiveness of the use of energy drinks (ED) or shots. Among the points we highlight, we will summarize below what has more applicability for you nutritionist, doctor and physical education professional.
- Although they contain several nutrients that influence mental and/or physical performance, the main ergogenic nutrients are carbohydrates and caffeine.
- Caffeine in mental and physical performance has been well established, but the potential additive benefits of other nutrients contained can potentiate the effects.
- Energy consumption 10-60 minutes before exercise can improve mental focus, alertness, anaerobic performance and/or endurance performance.
- Many energy drinks contain numerous ingredients. These products, in particular, deserve further studies to demonstrate their safety and potential effects on physical and mental performance.
- There is some limited evidence that consuming zero sugar energy during training and/or for weight loss can provide ergogenic benefits and/or promote a small extra fat loss.
- Athletes should consider the impact of high-load carbohydrate intake on metabolic health, glycemia and insulin levels, as well as the effects of caffeine and other stimulants on the performance of motor skills.
- Children and adolescents should only consider the use of energy drinks with the approval of parents and after consideration of the amount of carbohydrates, caffeine and other nutrients contained.
- Indiscriminate use, especially if more than one part per day is consumed, can lead to adverse events and harmful side effects.
- Diabetics and individuals with cardiovascular, metabolic, hepatic, renal and neurological diseases, who are taking medications that may be affected by high-load glycemic foods, caffeine and/or other stimulants, should avoid the use of energy drinks unless approved by the responsible healthcare professional.
Study suggestion
Portal Science Play: Creatine and caffeine: one gets in the way of the other?
Full article: ISSN positioning on energy drinks
