The Benefits & Risks of Energy Drinks and Pre-Workout Supplements

If you've ever been in need of a quick energy boost or are looking for ways to maximize your workout, you may have reached for an energy drink or tried out a powdered pre-workout supplement before beginning your exercise routine.

Here we'll take a look at each, the potential benefits as well as some possible risks to your health.

Energy Drinks

According to the National Center for Complementary and Integrative Health, energy drinks are the most popular dietary supplement next to multivitamins among adults and teens in the U.S.

You may think that the makers of energy drinks have some special recipe for giving you a much-desired jolt, but most simply utilize caffeine, just like coffee or tea. However, the amount of caffeine in energy drinks or even energy shots often exceeds the amount found in a single serving of the common pick-me-up beverages.

For example, a regular 8 oz. cup of coffee contains roughly 100 mg of caffeine, but a single energy drink may contain up to 240 mg of caffeine.

So, what are some of the potential benefits of downing an energy drink? Similar to your morning cup of joe or afternoon tea, energy drinks have been shown to improve your endurance, alertness and reaction time. And these benefits don't come without risks, including:

• Disturbances to your heart rhythm, increase in heart rate and elevated blood pressure, especially when consuming large amounts of caffeine
• Increased anxiety, sleeplessness and digestive issues
• Dehydration as a result of caffeine being a diuretic, which means it may increase urination. Coffee and tea balance this effect with the amount of fluid in each drink.
• Increased sugar consumption with a single energy drink containing up to 62 grams of added sugar

According to the Centers for Disease Control and Prevention, children, teens and young adults have the highest risk of experiencing negative health effects as a result of energy drinks.

What to Consider About Energy Drinks

Energy drinks for most adults are harmless and may even benefit you in times of tiredness or general low energy while keeping in mind that it's important to check the nutrition label to ensure there are few to zero added sugars.

However, children, teens, young adults and those with certain heart or cardiovascular conditions should consult their health care provider before consuming.

Pre-Workout Supplements

Among the most popular methods to improve your workout performance are pre-workout supplements, which often come in the form of powders or premixed drinks. Similar to energy drinks, these supplements often include caffeine along with other ingredients like creatine.

Although the ingredients in pre-workout supplements aren't likely to cause negative health effects, you should be aware of the risks as well as the benefits.

Creatine, a naturally occurring acid, is a well-researched substance that experts say is very effective in increasing high-intensity exercise performance and gaining lean body mass. The acid, which delivers water to your muscles, may also help with reducing damage to muscles and rehabbing an injury.

However, creatine may increase water retention or bloating if you take more than the recommended amount. This effect is also likely when you first begin taking creatine but has been shown to diminish over time if you take creatine long-term.

Niacin, which is also known as vitamin B3, is also common in pre-workout supplements and causes slight blood vessel dilation. Most of us get plenty of niacin in our diet since it's found in many foods, but in large amounts it can cause skin flushing as well as an upset stomach or diarrhea.

What To Consider About Pre-Workout Supplements

Pre-workout supplements, like energy drinks, can increase your endurance, alertness and are generally safe for most adults. It's important to check the ingredients list and make sure you are only taking the recommended amount. Other tips for an improved workout outside of supplements include eating a balanced meal after a workout with protein, staying hydrated throughout your workout and eating complex carbohydrates (like those found in bananas, brown rice and leafy greens) and protein.