“Millions [of functional energy drinks] Adding nutrients that can help with strength, focus, hydration and / or immunity, “said Jessica Isaacs, RD, a registered board-certified sports dietitian who specializes in performance for competing athletes and high-performance recreational athletes. Over the past few years, the focus of energy drink brands has shifted from increasing your energy to supporting your health goals and supplementing a healthy, active lifestyle.
That being said, if those demands are heard Beautiful Obscure to you, you are not alone. Is the new wave of effective energy drinks better for you than alternatives like Red Bull and Rockstar, or is the marketing of each brand really good (I mean, those who are not tired and looking for an easy way to increase them) energy, immunity, and so on right now? )? Let’s see what a sports registered dietitian has to say about this.
How effective and conventional energy drinks compare according to a sports dietitian
1. Sources of caffeine
Both effective and conventional energy drinks contain caffeine which helps you to feel more alert and active throughout the day. Effective energy drink brands such as Celsius and ZOA very deliberately emphasize their natural caffeine (or “clear caffeine”) additives.Whatever that means) Which is extracted naturally from plant products, as opposed to synthetic caffeine produced in the lab.
While natural caffeine may seem like a better alternative to synthetic than energy drinks, Isaacs says that your body actually recognizes both types of caffeine as the same thing because they have the same chemical composition. “There has been some research on whether synthetic caffeine has a faster rate of absorption [in the body]But no conclusive evidence has been found that it absorbs too quickly or that the body has a different reaction [than natural caffeine]”He adds. So really, the main difference between the two is the caffeine sourcing method.
2. Vitamins and minerals
Until the creation of effective energy drinks, most of us probably did not go back to Red Bull or Monster to get certain vitamins or minerals. But brands like ZOA, Starbucks Baya, Celsius, A SHOC, and OCA quickly boost people’s interest once they discover that anyone can contain 80 to 100 percent of the recommended daily intake for certain vitamins and minerals. ZOA is an example of a functional energy drink that is “packed with immune-promoting vitamin C” where Starbucks Baya is made with “antioxidant vitamin C for immunity”, making it very clear that the drink seeks to provide this new wave of energy-boosting drinks. Which makes it easier to get your vitamins. But is there any benefit to your daily intake of vitamin C and other vitamins from an energy drink?
According to Isaac, it depends. “If you don’t meet your vitamin C needs through your diet, there may be benefits, but there are plenty of other complete food sources of this vitamin,” he says. Taking energy drinks with high amounts of vitamins can put you at risk of over-supplementation and over-consumption. If you’re a huge fan of C4, an energy drink that contains 190 percent of the recommended daily intake of niacin (also known as vitamin B3 which helps your body convert food into energy), it can cause skin rashes and redness of the face. If your body is eating more than it needs.
Isaacs emphasizes that the vitamins and minerals found in these energy drinks may have value, but if you do not have a deficiency, the excess amount will probably be excreted in your urine. “We really shouldn’t look for an energy drink ideally to get these nutrients, especially since our bodies don’t. [fully] It absorbs the vitamins and nutrients they contain. “For some people, there may be a time and place for supplemental forms of these vitamins, but pounding these drinks may not be the best way to do it,” said Isaacs.
3. Security regulations
Despite the marketing claims that functional energy drinks are a healthier alternative to alternatives like Red Bull, this may not always be the case. There may be energy drinks Is Depending on the manufacturer, a nutrition label or supplemental information label — and both options have different levels of security control.
“Depending on whether the energy drink is labeled with supplemental information or nutritional information, [there’s a varying chance] That information is accurate, “said Isaacs. “A nutrition information label is going to do a lot more scrutiny from the FDA as to what ingredients are and what they contain, but energy drinks – which are considered supplements – are not regulated like other food items.”
Celsius, for example, widely advertises their MetaPlus blends — containing ginger root, guarana seed extract, chromium, vitamins, green leaf extract, and epigallocatechin gallate — which are claimed to boost your metabolism. These various ingredients actually provide some health benefits, but Isaacs added, “There are no rules for providing information on how much of this mixture contains or whether it is a beneficial amount.”
He explains that some drinks may contain substances prohibited for competing athletes, such as guarana seed extract, which is currently banned by the NCAA, which is something to keep in mind if you are an athlete. The good news, however, is that some alternatives are third party tested for security and NSF certified for games like C4 and Red Bull. “I appreciate when a brand does this, because it allows me to calm down some of the claim concerns that I would initially jump on,” says Isaacs. He recommends choosing options that are third party tested for label accuracy and meet certain safety requirements, especially if a functional or conventional energy drink is classified as a supplement.
4. Support muscle growth
The main purpose of conventional energy drinks is to provide energy and nothing else, but brands like ZOA – made by Rock, arguably one of the most popular celebrities in the fitness industry – claim that their drinks support branching by offering branched – to keep you hydrated. Maintains chain amino acids (BCAAs) and electrolytes. “The branched-chain amino acid is the building block of protein and contains a number of amino acids – some of which we can make in our bodies and some of which we get through our diet,” says Isaacs. “If you get enough protein in your diet, [then] You don’t have to get extra BCAA [from an energy drink] For muscle growth. “
But what if I struggle to get enough protein through my diet? Well, energy drinks still can’t support muscle growth because you need about five to seven grams of branched-chain amino acids to see any real benefits and ZOA offers only 250 milligrams. [or 0.25 grams]Isaacs out.
5. Thermogenic properties
Supplements or energy drinks that are considered thermogenic claim to generate heat in the body, which is normal when your body burns calories. “Energy drinks with thermogenic properties speed up your metabolism and claim to burn body fat, but research shows that it does not in itself bring about any significant change in metabolism or burning body fat,” says Isaacs. “Probably a combination of dietary changes and exercise [this might help]But the energy drinks that claim to be able to do this alone are not going to do much or give much benefit. “
Even if a drink contains some mixture specifically designed to initiate thermogenesis (dissipation of energy through heat production), Isaacs explains that “it is not clear how much of each ingredient in the mixture should start with the product, so it is difficult to say. Drinks alone are going to do these things. “
6. Ingredients of sugar
There is plenty of science-supported data that highlights how eating too much sugar can negatively affect your health এবং and considering how sugary energy drinks can be, many people have turned to alternatives that are either low-sugar or sugar-free. Most brands of the latest wave of energy drinks boast about how little sugar they have, or use natural sources of sugar instead of high fructose corn syrup.
While it is important to remember how much sugar we are consuming, Isaacs believes that there may be times when eating an energy drink with added sugars may be more appropriate than sugar-free alternatives. “I regularly give my athletes foods that add sugars during energy expenditure because they are going to be a simple form of sugar that can convert our bodies into energy really fast,” he says. “And sometimes products that have extra added sugars can be easier to eat and easier on the stomach [compared to zero calorie sweeteners]So there is a time and place for it. “Everything is moderate, they say.
So, is an energy drink really better for you than conventional alternatives?
According to Isaacs, it depends on which one you like the most and how many times a day you drink energy drinks (which the FDA recommends no more than 400 mg per day or four to five cups of coffee). “If you regularly get nutrition from them or you drink them because you’re always tired, we have to pull back and see what else is going on,” Isaacs said. “But overall, they’re probably all right in moderation and have a similar effect on athletic performance.” If you are a competing athlete, keep an eye out for specific brands that include prohibited substances.
You may want to be aware when you drink energy drinks, especially if you work out on an empty stomach in the morning (eek). “It’s usually best to wait a few hours before fixing your caffeine in the morning, as it allows you to maximize your body’s natural cortisol levels and allow you to wake up and walk normally,” says Isaacs. “When you take caffeine at that two-hour mark [after waking up]It allows your body to do what it normally does without disturbing your cortisol levels. “Cortisol is a stress hormone that affects your fight-or-flight response to certain situations.
Isaacs recommends exploring other ways to increase your strength that can help improve athletic performance. “Fruit [before a workout] This would be a great alternative because it contains natural sugars and vitamins to advertise these energy drinks, but from whole food sources, “she says.” And performance enhancers. “
Some examples of pre-workout snacks he suggests are fresh fruit, dried fruit, fruit skins, fruit chewing, apple sauce packets, bread, or energy waffles.
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