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High-octane energy beverages may help, or hinder, your workout—just follow the rules

It’s not surprising that opportunistic beverage manufacturers have created a new chapter in the sports brew genre: energy drinks. The latest energy cocktails meld coffee-like doses of caffeine, and other invigorating ingredients, with ultra-sweet soda. Treat these beverages with respect and the supercharged liquid may kick-start your workouts. Drink a few-to-many and you’ll tremble worse than a novice trapeze artist. Some companies have added amino acids, vitamins and minerals to theoretically enhance mood and improve performance. There is little published research on the benefits of these pep drinks–most “energy-boosting” effects to the presence of caffeine or caffeine-containing substances like guarana. Here’s the skinny on caffeine and the latest energy drink craze.

Caffeine: Past and Present
Caffeine is quite possibly the world’s most common stimulant. It’s found in coffee, soda, cold medications, diet pills and now, energy drinks. The discovery of caffeine’s enlivening effects can be traced to an ancient Arabian goatherd named Kaldi.

One day Kaldi noticed excessive peppiness in his goats. (It’s safe to assume he had a lot of time on his hands.) So he followed the goats up the mountainside and tasted some of the red berries that the goats were eating. As the legend goes, the goatherd became very happy, and ran back into town where he shared his discovery with the locals.

A Quick Pick-Me-Up
According to Susan M. Kleiner, Ph.D., R.D., co-author of Power Eating, energy beverages provide a jolt from caffeine and other stimulants, and a quick surge of energy from sugar. She attributes the performance-enhancing effects of caffeine to three possible theories: Caffeine triggers the release of epinephrine–the “fight or flight” hormone that not only prepares you to escape from a burning building, but helps you burn stored fat during a workout. Second, caffeine helps stimulate chemicals that improve muscle contraction, although the research is inconclusive at best. The third theory suggests that caffeine psychologically excites the user, thereby distracting you through a tough workout.

Dr. Kleiner notes that energy drinks, infused with caffeine, guarana and taurine, are popular among both students and truck drivers. People on college campuses and behind the wheel use these substances in an attempt to stay focused in sleep-deprived situations. Guarana boasts caffeine-like properties, which temporarily stimulate the user and help reduce fatigue. “Taurine allegedly improves mental alertness; however these claims are really not substantiated by the scientific literature,” adds Kleiner.

Row Faster
Athletes have recognized the benefits of caffeine for many years. In fact experts consider caffeine to have an ergogenic (performance enhancing) effect. According to an Australian study, competitive rowers who consumed about 100 mg of caffeine prior to a 2000-meter rowing test experienced a 2.7% increase in power while performance time decreased by 1.2%. Scientists noticed no change in the control group. In other words, drinking the amount of caffeine found in a cup of coffee may improve performance in short-duration endurance activities.

Be Still Your Beating Heart
On your way into the gym, you slurp down a can of Super Turbo Juice and your heart starts pounding like a teenager on prom night. Is the elevated heartbeat foreshadowing your impending workout? Dennis McGorry Jr., M.D., family physician in Allentown, Pennsylvania, says the caffeine in an energy drink may cause rapid heart rate in a small portion of the population. “Consult your doctor if you have a heart arrhythmia or the increased heart rate is accompanied by chest pain or dizziness,” says Dr. McGorry.

You: The Lab Rat
If you decide to sample one of the latest supercharged energy potions, at least treat them with the respect they deserve. Contrary to popular belief, most energy drinks have about as much eye-opening caffeine as your average cup of coffee (100 mg). According to Melvin H. Williams, Ph.D., author of The Ergogenics Edge: Pushing the Limits of Sports Performance, a normal therapeutic dose of caffeine is 100-300 milligrams. For optimal response, Dr. Williams recommends five milligrams of caffeine per kilogram body weight. For a 150-pound man, that’s about 340 milligrams (less than three-and-a-half cups of coffee).

Yet just because a little is good, more is not necessarily better. “If you consume more than the recommended amount you can expect nervousness, trembling and possibly an impairment in performance,” says Dr. Williams. To maximize the stimulating effect of caffeine-rich beverages, take a coffee break. “Abstaining from caffeine for two to three days before a workout may bolster the caffeine-induced epinephrine release, and theoretically increase fat metabolism during your workout,” says Williams.

Conclusion
In the wake of the energy-drink craze you should continue to practice sound, portion-controlled eating habits, along with smart workouts, and a good night’s sleep. Remember that everyone is unique and may react differently to these high-octane beverages. If you routinely guzzle too much caffeine, you’ll do more harm than good. Moderation is king.

And watch out for those energy-drink-and-alcohol cocktails. With its stimulant effect, caffeine allows you to stay up longer, drink more, and (most likely) do stupid things that you’ll regret the next day.

Talk to your doctor if you notice any changes in your health… or if you start dancing like an Arabian goatherd.