Sports energy drinks to increase endurance during training: choosing the best

Functions of power engineers

Good sports energy drinks solve at least three problems:

1. They resist dehydration and replenish fluid in the body.
2. They supply electrolytes - potassium, sodium and other minerals responsible for the normal transmission of nerve impulses and muscle function.
3. They supply quickly digestible nutrients that the body can convert into clean energy in a few minutes.

The nutrients in energy tonics begin to act as soon as glycogen stores are depleted.

When the concentration of glucose in the blood plasma decreases, the body uses glycogen, breaking it down with enzymes into glucose, after which it passes to muscle proteins and extracts energy from them. Sports energy drinks prevent the body from using glycogen and protein for energy supply.

The functionality of energy tonics largely coincides with the functions of isotonics, which are also used to prevent dehydration and loss of salts. Both types of sports supplements consist of water, carbohydrates and minerals. The division into energy drinks and isotonic drinks is quite arbitrary: if the formula contains a lot of minerals, it is an isotonic solution; creatine or amino acids are present - pre-workout; there is a stimulant or adaptogen (or several) - an energy drink.

Types of energy drinks

Drinks of this kind are divided into 2 categories.

• Energizing - designed to overcome fatigue and give the body new strength. These are just the well-known tonics (thanks to advertising) Red Bull, Burn, Jaguar and similar tonics.
• Energy - aimed not only at overcoming fatigue and increasing endurance. Designed for athletes, as well as people performing physical labor. The minerals they contain are designed to replace those that are released along with sweat during training/work.

Depending on the composition, hypertonic, hypotonic, and isotonic are distinguished. The difference among them is the amount of carbohydrates. There are a lot of them in hypertonic energy drinks, and few in hypotonic ones. Isotonic drinks are the golden mean. They also contain more minerals.

Composition of sports energy drinks in bodybuilding

Classic energy supplements include at least 5 components:

1. Water (drinking or mineral).
2. Carbohydrates to load the glycogen depot.
3. Electrolytes are ions and salts of minerals.
4. Vitamin complex.
5. A stimulant or several stimulants.

Typically, sports energy drinks contain one of three stimulants - taurine, caffeine or guarana.

Guarana

As a source of natural caffeine, it is used to supply energy and stimulate the central nervous system. Guarana replenishes wasted energy, increases efficiency and concentration. In addition, guarana has a reputation as an effective natural fat burner; such energy tonics are suitable for weight loss training.

Caffeine

It acts faster than guarana, but with a peak effect: a sharp surge of strength and vigor is replaced by an equally rapid decline. Caffeine enhances the effect of thermogenic fat burners, speeds up metabolism and creates conditions for weight loss.

Taurine

Replaceable amino acid with stimulating and restorative effects. Taurine in pre-workout and energy sports products is used to accelerate mass gain and protect against catabolism during intense training.

Synthetic and plant-based geranamine (DMAA, geranium oil) is a powerful psycho-physical booster that can also be found in energy tonics. Geranium is 5-10 times stronger than caffeine, but in many countries it is classified as a stimulant and is prohibited by law. Since 2013, almost all well-known sports nutrition brands do not include geranamine in their recipes.

Manufacturers supplement tonic sports nutrition (energy drinks) with vitamin-mineral complexes and beneficial amino acids - L-carnitine to enhance lipolysis, L-arginine for pumping, BCAAs to improve muscles during long-term strength training.
The energy tonic formula may ultimately include up to 10-20 items. Energy sports nutrition also contains various forms of creatine, a carboxylic acid that provides the body with fuel for a long time. Creatine improves strength and endurance and helps you train longer without fatigue. It also stimulates protein synthesis and speeds up metabolism, which is undoubtedly useful for both weight loss and mass gain. Creatine supplements have been well studied and have long been used in bodybuilding and powerlifting.

Composition of energy drinks

Energy drinks can contain both natural ingredients and synthetic additives. The effect of an energy drink on the human body largely depends on the combination of active substances it contains.

The list of main components is similar for drinks of any brand and includes the following substances:

• caffeine (present in most energy drinks) – stimulates physical and mental activity, has a stimulating effect on the nervous system;
• tannin, matein – energy stimulants, caffeine analogues;
• sugars (glucose, sucrose) – easily digestible carbohydrates that promote rapid energy production;
• taurine is an amino acid that promotes the absorption of beneficial elements, increases endurance and concentration;
• B vitamins – accelerate metabolic processes and other biochemical reactions occurring in the body;
• Guarana, ginseng are natural stimulants.

It is necessary to carefully study the composition of energy drinks, since many manufacturers use dyes, flavors and other additives that are harmful to the body.

Who are they suitable for?

Sports energy drinks, unlike regular energy drinks, are a much more serious product than a cup of sweet tea or coffee. Due to the vitamin-mineral mixture, antioxidants and amino acids, the energy tonic is suitable for all activities lasting more than 60 minutes. Strength and cardio training, competitions and performances, long-distance running, cycling and skiing - any sport is compatible with this supplement.

For workouts lasting more than 2 hours, it is better to drink a sports energy drink with slow carbohydrates and maltodextrin.

Energy drinks are needed not only by athletes, but also by those who struggle with excess weight, follow a restrictive diet, want to replenish their strength, and recover after work on a hot summer day.

What energy drinks should you drink?

What kind of energy cocktails you should take depends on what kind of sport a person is involved in. So for those who are involved in fitness, Red Devil is an excellent option. Since it is rich in vitamins, in addition, Red Devil helps fight excess fat. There are many other types of such juices (Assault, Mesomorph, etc.), but it is best to give preference to juices with a more natural composition.

Natural energy drinks fill the body with useful substances and are harmless to the figure. Although their effect lasts about 1 hour, this time is quite enough for training.

In addition to the fact that a person will recharge with energy, such a cocktail does not have a negative effect on the body. Also, any athlete can prepare it himself, taking into account his preferences and tastes. It is advisable to drink such energy drinks when they are still fresh, as they are more beneficial. And you should not forget that energy drinks before training should be drunk 20 minutes before the start.

How does an energy drink work?

Sports energy drinks affect the functioning of the heart and nervous system, change blood pressure, and replenish strength and energy. Using creatine-containing products as an example: in skeletal muscles, the concentration of creatine reaches 125 mmol/kg; after taking the supplement, this parameter increases to 170 mmol/kg. A reserve of creatine phosphate is formed in the body, therefore, there is potential for both more intense short-term exercise and activity for a longer period of time.

Rules for use without harm to health

If taken wisely, drinking energy drinks will not harm your health. It is very important to follow some rules, in particular:

• comply with the permitted dose;
• drink a drink in the morning;
• consume energy drinks infrequently and only when necessary, without taking them regularly;
• After drinking an energy drink, avoid products containing caffeine for at least 2 days;
• Do not combine energy drinks with alcohol;
• Avoid drinking energy drinks while taking medications (especially antibiotics).

Use

How many energy drinks can you drink per day?

The maximum permissible dose of energy drink for a healthy adult is 2 cans (that is, approximately 0.5 l) per day. But you should not drink energy drinks every day, as their ingredients have a cumulative effect, which can cause an overdose and, as a result, health problems.

Is it possible to drink before the age of 18?

Energy drinks are especially harmful for the body of a child or teenager. Until the age of 18, the body is in the process of development. Systems are formed and learn to function at full capacity. Drinking energy drinks at a young age can disrupt the normal course of biochemical processes, which will cause slow or insufficient development. The combination of active substances negatively affects the immune system, destroys tissues and cells.

Using internal energy reserves will lead to sleep disturbances, irritability, and deterioration of cognitive abilities. The negative impact will also affect the nervous system - emotional instability and depression are possible.

Attention! In young people, addiction to stimulants develops much faster than in adults, and getting rid of it for physiological and psychological reasons is much more difficult.

Consume before training

It is believed that the stimulating effect of energy drinks on the body can be used for strength training. Strength potential, endurance increases, and vigor appears.

But we must remember that the price for a short-term burst of strength will be exhaustion and fatigue, which will be much stronger than normal fatigue after training. And even the vitamins included in many energy drinks will not help neutralize the harmful effects of the stimulant on the body, which will increase many times over from the tested physical activity.

Will it harm pregnant women?

Many substances contained in energy drinks pose potential harm to a pregnant woman and her unborn child. High caffeine content can cause hyperactivity and sleep problems in your baby. In a woman, energy drinks can cause tachycardia, high blood pressure, headache, and uterine hypertonicity.

Not recommended during pregnancy

Is it possible to drink energy drinks while driving?

If we talk about energy drinks that do not contain alcohol, then there are no prohibitions on drinking them while driving. However, it is necessary to take into account the peculiarities of the influence of stimulating drinks on the human body - a short-term period of increased activity is followed by a loss of strength. Therefore, you can use an energy drink as a last resort, for example, to stay awake and get to the nearest populated area. But after this you need to rest properly before continuing on your way.

It should also be remembered that under the influence of an energy drink, the driver experiences slight euphoria and may overestimate his capabilities and reaction speed.

Benefit

Among the positive aspects of the reception:

• Excitation of the central nervous system, activation of mental and physical activity.
• Increased endurance and strength.
• Stimulation of fat burning.
• Anti-catabolic protection.
• Fuel before and quick recovery after workouts.
• Normalization of homeostasis - balance of fluids, vitamins, minerals.

Typically, sports drinks have moderate sweetness and a pleasant taste and smell. They are more pleasant to drink than regular water.

The best energy drinks on the market

The modern ranking of the best energy drinks looks like this:

Pre-workout complexes are produced by many sports nutrition manufacturers.

1. USP Labs has released Jack3D, which rightfully occupies a leading position. The drug contains a complex formula with a large number of components: caffeine, arginine, creatine monohydrate, b-alanine, geranium and lemongrass extract. The product stimulates the function of the nervous system, increases the amount of energy released, helps increase the dose of nitrogen, accelerates recovery after training and prevents acidification of muscle tissue.
2. Mesomorph from the famous manufacturer APS. It contains incarine (an enzyme for increasing libido), creatine nitrate and o-phosphate, B vitamins, thiamine, the amino acid taurine, b-alanine and excipients. The drug increases endurance by stopping the effect of lactic acid, increases strength, stimulates muscle recovery and weight gain. Thanks to the presence of vitamins and amino acids in the composition, the onset of deficiency of these substances is prevented.
3. MusclePharm has introduced a new formula for Assault energy drink. The drug consists of 2 types of creatine, vitamins, caffeine, some amino acids (more BCAA) and a number of minor additives. After consumption, an increase in strength and endurance begins, the course of anabolic processes accelerates, the amount of blood flowing to the muscles increases, and the concentration of oxygen in the bloodstream increases.

Pharmacy energy drinks for sports

Pharmacies sell natural herbal energy drinks and adaptogens with a tonic effect:

• Ginseng is a studied adaptogen that is effective in eliminating fatigue and overall strengthening the body. Good for the skin, nerves and heart.
• Eleutherococcus is a proven remedy without side effects. Climbers, astronauts, and Olympic athletes take eleutherococcus tincture on an ongoing basis.
• Rhodiola rosea is a plant against asthenia, fatigue, and depression. Sold in powder, capsules, tinctures and dry raw materials.
• Leuzea is an Altai plant with general strengthening and vasodilating properties. Aphrodisiac.
• Aralia – normalizes blood sugar, acts as an adaptogen, tones, improves appetite.
• Schisandra chinensis – invigorates more than caffeine, strengthens the body.

It is easy to prepare a caffeine-free energy drink based on pharmaceutical products by mixing honey, lemon juice, succinic acid (0.3 g) and 15-30 drops of an adaptogen or two in 0.5-1.0 liters of mineral or regular water. Water will provide rehydration, glucose and succinic acid will provide energy, vitamin C from lemon will protect against catabolism and free radicals, and plant extract will provide stimulation and motivation.

How to make your own sports energy drink?

Sports energy drinks are perceived with caution by athletes not only because of a lack of information, but also because of their high cost. There is an alternative - making your own drinks. They are much cheaper and can increase the amount of energy in the muscles.

Recipe No. 1. Energy drink “Classic”

To improve well-being, increase strength, performance and endurance, you can use a standard recipe. It is based on no expensive or rare components.

Cooking algorithm:

1. You need to brew 3 bags of black tea and leave it to steep.
2. When the mixture has cooled, you need to pour it into a 0.5 liter jar.
3. The container will hold another 300 ml of cold water; you need to fill it to the top.
4. You need to add 1 g of ascorbic acid to the mixture, in terms of tablets - 20 pcs.
5. After thorough stirring and removal of sediment, you need to place the mixture in the refrigerator.

The use of energy drinks can solve many problems

The recipe is easy to prepare and provides the body with stimulants and substances to improve muscle and skin tone. A large amount of water helps to absorb the drug and cover the need for fluid. Ascorbic acid is added to suppress catabolism.

Recipe No. 2. Energy drink “Razdrive”

The following recipe resembles the previous one, but only with a larger number of ingredients, and therefore has increased efficiency. The main disadvantage is the specific taste, but this can be eliminated by adding more water.

To prepare, you will need to apply all the previously listed steps and add:

• 10–20 drops of Eleutherococcus tincture (sold in all pharmacies);
• 20 tablets of 500 mg of glucose, often called “Dextrose”. The tablets must be crushed before adding;
• 5 to 10 g of BCAA in powder form are added to the composition.

After adding all the ingredients, you need to cool the drink and drink it during the workout. If there is a need to enhance the effect of the recipe, it is recommended to use 5 tea bags.

The recipe has the following influences:

• increased energy from glucose;
• acceleration of muscle recovery from BCAA;
• improvement of psycho-emotional state from eleutherococcus and tea;
• maintaining electrolytic balance from water;
• suppression of catabolism from ascorbic acid.

Such homemade energy drinks are, of course, inferior to store-bought ones, but they help achieve tangible results.

Recipe No. 3. Caffeine-free energy drink

The method is indicated for people who have hypersensitivity or contraindications to caffeine.

Cooking process:

1. You need to heat 0.5–1 liters of water, preferably mineral water.
2. Add 2 tsp to the composition. honey.
3. Squeeze the juice from half a lemon.
4. Add 150–300 mg of succinic acid.
5. Add an alcohol tincture of 1-2 adaptogens.
6. Place the drink in the refrigerator until it cools down.

It is recommended to divide the mixture into 2 doses: the first is taken 15–30 minutes before training, and the second is drunk a little during training.

After consumption the following effects occur:

• rehydration from water;
• increased energy from glucose, succinic acid and fructose;
• suppression of catabolism from vitamin C;
• motivation and determination from adaptogens.

The energy drink, which is quite simple in composition, has a good effect on the body

Recipe No. 4. Drink for athletes

The recipe is perfect for athletes involved in sports such as rowing, swimming, running, martial arts and similar activities. The greatest effectiveness is observed in sports where a lot of sweat is produced.

The basis is any of the previously described recipes, only the water needs to be replaced with mineral water or rehydration-type solutions, they are available in all pharmacies, “Regidron” is more often used. Due to excessive sweating, the body quickly loses chlorine, potassium and sodium, this is the cause of deviations in the ionic balance. Electrolytic make-up will prevent negative effects.

If the taste of the drink causes discomfort, you can add or subtract individual components.

Energy food

Sports energy drinks provide quick energy from simple carbohydrates. To constantly maintain energy potential, you need to change your diet. Energy nutrition implies that additional energy will come not only from energy tonics (emergency method), but also on an ongoing basis - from food rich in complex carbohydrates.

Food sources of slow carbohydrates are all types of cereals and legumes, potatoes, beets, pumpkin and other starchy vegetables. By combining these products, you can create a menu balanced according to KBJU for training athletes and active people.

The benefits and harms of energy drinks for the body

Energy drinks can be classified as stimulants. They can be divided into two groups: “coffee”, which are more often used by people of mental work and students, and the second group “vitamin-carbohydrate”, which contain significantly more vitamins and carbohydrates, as the name suggests, they are more often used by people conducting a lot of time in the gym. All such drinks are carbonated, which accelerates their effect on the body.

Any manufacturer defends its interests and, of course, declares that such drinks are healthy. But scientists and doctors unanimously say that they are harmful. In addition to the components listed above, any of the energy drinks contains large quantities of sugar, glucose, fructose, shock absorbers, stabilizers, dyes, and various additives, which undoubtedly cause harm to the body.

The first sensations after taking an energy drink are the appearance of vigor, increased tone, and improved performance. This may be enough for 3-4 hours, while a cup of coffee will help you cheer up for 1-2 hours, and then a sharp decline may occur. This can lead to sleep disturbances, depression, headaches and even poor coordination and orientation.

Effect of caffeine on the cardiovascular system

Energy drinks by themselves do not provide any energy or benefit; they only boost your internal abilities, the body’s reserves, and are a kind of key to internal strength. But you need to understand that the body’s capabilities are limited in any case and they can run out, and this will happen much faster when you waste them unwisely with the help of such drinks. And then the body may become exhausted in the literal sense, since the presence of mateine ​​dulls the feeling of hunger, and in the sense that you use all internal reserves.

Caffeine can lead to depletion of the central nervous system, since it is a diuretic, this means dehydration of the body, which is especially important to remember for those who are actively involved in sports; in no case should you drink such a cocktail during and after training, this can cause tachycardia , excessive excitement, nervousness. Regular consumption of energy drinks is addictive.

“Coffee” drinks are in no case compatible with alcohol, as they will lead to a sharp increase in blood pressure and a possible hypertensive crisis. Vitamin B in excess will lead to heart rhythm disturbances and tremors in the arms and legs. Melatonin in our body is responsible for regulating sleep processes. And an excess of melatonin leads to its disruption.

High sugar content and high calorie content

It must be remembered that energy drinks are high in calories. Like any carbonated drink, they destroy tooth enamel and contribute to the appearance of caries. High sugar content contributes to its increase in the blood, which can lead to disturbances in the functioning of the immune system and diabetes. You should not count on the vitamins contained in “vitamin-carbohydrate” energy drinks; they will not at all replace a vitamin complex or fruits and vegetables in their pure form.

The content of glucuronolactone in two cans of the drink exceeds the daily norm several hundred times. Today, even scientists cannot say about the consequences of its interaction with caffeine. So it is impossible to say about the safety of his influence.

The first jar you drink will put you in a state of euphoria, excitement, help you concentrate on work, improve brain function, help get rid of drowsiness, but after some time there will be a decline, you will feel a sharp loss of strength and you will reach for a second jar, as you will want to go back into a state of activity. The effect will be less. You will want more - and so imperceptibly it drags on. And a completely opposite reaction may occur.

Expert opinion

Marianna Sergienkova

Expert of the LiteDay project. Pharmacist, certified fitness trainer, leads exercise therapy, Pilates, step and aerobics groups, 27 years old

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IMPORTANT: these drinks should absolutely not be consumed by children, pregnant and lactating women, hypotensive and hypertensive patients, people with heart disease or chronic diseases.

Application

Increased performance and increased brain activity due to the use of energy drinks based on creatine, caffeine or adaptogens are phenomena that have been repeatedly confirmed by research and personal experience of athletes. Short-term stress requires energy supply just as much as long-term workouts or constant mental activity.

Symptoms of an energy drink overdose

Due to the high concentration of biologically active substances, even a second can of energy drink can cause an overdose. The drink increases the body's performance, increasing the load on all systems and organs. The risk of complications increases significantly in the presence of chronic diseases or individual intolerance to any ingredient in the drink. The main symptoms of an overdose of energy drinks:

• overexcitation or drowsiness;
• headache, migraine;
• weakness, loss of consciousness;
• high blood pressure;
• nausea, vomiting;
• diarrhea;
• heart rhythm disturbances, rapid pulse;
• difficulty breathing, lack of air;
• increased body temperature;
• frequent urination;
• impaired coordination of movements;
• nervousness, increased anxiety;
• visual and hearing impairments.

Possible overdose

Important! In severe cases, the victim may experience hallucinations and spatial disorientation. Taking too many energy drinks at the same time can cause cardiac arrest.

Contraindications

Energy tonics are not recommended for use during pregnancy and lactation, with cardiovascular diseases, diabetes mellitus, hypertension, or allergic reactions to the ingredients.

Manufacturers advise limiting the use of sports energy drinks to children and adolescents under 16 years of age, with disrupted sleep patterns, sensitivity to caffeine, and increased excitability.

Admission standards

Dosage and dosage regimens are usually indicated on the product packaging. It is optimal to drink no more than 500-1000 ml per hour. Powdered energy drinks are dissolved in water immediately before use and taken 2-3 sips before, after, and during exercise.

You cannot drink the entire volume at once - a supplement enriched with various substances is not absorbed immediately. If you take 0.5 liters of an energy drink at once, there is a risk of encountering unpleasant consequences in the form of nausea, abdominal pain, and flatulence.

How to drink energy drinks?

Energy cocktails should be drunk 20 minutes before starting exercise. No matter what type of training: strength, aerobics, etc. Many people who are keen on sports take various sports supplements along with energy drinks. However, this is not recommended. Mixing energy cocktails and various supplements is prohibited.

About proper nutrition for weight gain >>

It is also prohibited to drink the following types of drinks before training:

1. Coffee. When playing sports, it is advisable to avoid it altogether. But if a person cannot live without coffee, then he can only drink it in the morning.
2. Drinks containing milk should not be consumed before exercising. It is best to consume them after exercise.
3. Fruit juices with added sugar. You should avoid adding sweeteners to fruit drinks, as this is harmful to the liver. They also cause a serious blow to the figure and cause extra pounds. It is best to drink freshly squeezed juices that you prepare yourself rather than buying them in stores. Since they are produced with the addition of various preservatives.
4. Alcoholic drinks are not recommended to be taken either before or after exercise. And the alcohol strength doesn't matter. Even low-alcohol drinks lead to a deterioration in well-being during sports.
5. Carbonated drinks. In addition to the fact that such drinks lead to bloating and gas, they also draw fluid from the body, which quickly incapacitates a person.

It is best to avoid drinking these drinks before and during exercise.

Interaction with other tools

Creatine, protein, mass gainers, and other muscle and strength supplements work well when combined with energy supplements. However, it must be taken into account that most types of sports nutrition with a tonic effect already contain carbohydrates with a high glycemic index. In order not to provoke a surge in insulin, it is better to avoid energy drinks during low-intensity training sessions and on rest days.

Some brands have sports energy drinks with a low glycemic index. Finding them is difficult, since manufacturers rarely indicate detailed composition.

Those who are losing weight without exercise need to remember: on a diet, the body first “burns” muscle tissue and only then fat tissue. Without exercise, neither energy drinks nor lipotropics will improve your figure.

Delivery throughout Russia You can order sports nutrition in the KULTURIST#1 online store anywhere in Russia.
More detailed information about delivery can be found on the “Delivery and Payment” page. Addresses of retail stores #1 St. Petersburg Stachek Avenue 96k3, st. m. Avtovo

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Side effects of energy drinks

If you regularly consume energy drinks, you may notice the following side effects:

• tachycardia - increased heart rate, the norm for a person is 60 beats per minute, but with tachycardia you can observe 90 or more heart beats;
• psychomotor agitation - anxiety, which can be expressed in various ways: from uncontrollable motor restlessness to shouting various phrases and sounds for no reason;
• increased nervousness - fatigue, lack of sleep at night and drowsiness during the day, irritability and frequent headaches, all these symptoms directly indicate excessive nervousness;
• depression - lack of joy, indifferent attitude to everything that happens, impaired thinking.