Energy drinks: harm, benefit or a successful advertising ploy

Some people cannot imagine the morning without a cup of coffee. This drink energizes, helps to cheer up and improves performance. At the same time, almost no one thinks about how coffee affects the blood vessels of the brain and other vital organs. If used frequently, it can cause serious harm, especially in cases of heart disease.

The mechanism of action of caffeine on the vascular system

The caffeine contained in coffee affects the blood vessels of the brain in different ways. As a rule, it promotes their expansion, but in some systems, for example, digestion and the central nervous system, capillaries contract under its influence.

This is explained by the stimulating effect of the substance: in order for the cardiovascular system and nerve centers to be activated, blood flow in most internal organs is reduced. Reducing the permeability of capillary walls promotes the excitation of neurons in the brain and because of this, drowsiness disappears.

Drinking large amounts of the drink contributes to the accumulation of caffeine in the body. It weakens the effect of adenosine, a substance that inhibits the transmission of nerve impulses. As a result, the brain is activated and ceases to feel the need for rest.

Caffeine stimulates the production of hormones, including adrenaline. Its action is familiar to everyone:

• The pulse quickens;
• Respiration rate increases;
• Pupils dilate;
• I feel a surge of strength.

This hormone stimulates the functioning of the cardiovascular system: the heart begins to contract more often, small vessels narrow, and blood pressure rises. Therefore, coffee and other caffeine-containing drinks are prohibited for myocardial diseases.

Energy drinks: harm, benefit or a successful advertising ploy

Amateur athletes who train intensively and regularly often complain of a lack of time and energy and, as a result, chronic fatigue. Naturally, everyone knows the importance of proper fluid intake and proper food intake before, after and during training to increase endurance and speed up recovery. Therefore, concepts such as “energy drink” or “sports drink” (water plus energy in one bottle) sound very tempting. An extra boost of energy can improve your performance, which is highly desirable for anyone, especially those who lead an active lifestyle.

First, you need to clearly define the difference between these two terms - energy drinks and sports drinks. An energy drink is a drink with a high caffeine content, in addition to which it may contain other stimulants, as well as amino acids, vitamins, microelements and herbal supplements. It is believed that energy drinks increase mental and physical activity and endurance, give an additional boost of energy, and speed up metabolism. The effect of the energy drink occurs almost instantly, but it lasts no longer than four hours. Red Bull, Adrenalin Rush, Burn are all energy drinks. A sports drink is a drink that is rich in carbohydrates and salts and is designed to provide fluid hydration during exercise and to maintain electrolyte balance in the body (e.g. Gatorade and Powerade).

“Do you want to cheer up? Are you looking to improve your training efficiency? How about a can of energy drink?” - this is what most commercials say. But do energy drinks really do what they say in the advertisements? Can they live up to their name? How can they help a person? Or harm... And why is the sale of energy drinks partially or completely prohibited in Canada and in a number of European countries? These and other questions will be answered within the framework of this article.

The main components of each energy drink are:

• caffeine,
• carbohydrates,
• taurine (an amino acid involved in protein synthesis).

The energy drink may also contain:

• Guarana seed extract, a South African plant that is a source of natural caffeine,
• stimulants such as schisandra seed extract and ginseng extract,
• other herbal supplements, as well as amino acids, vitamins and microelements.

Caffeine is a stimulant of the central nervous system; it actually increases physical and mental activity for 1-2 hours, after which the tonic effect disappears sharply. Therefore, an energy drink, like a large cup of strong coffee, can invigorate the body for a couple of hours. But the problem is that when energy drinks are used incorrectly, namely in excess, in combination with alcohol, or used instead of sports drinks, there is a direct threat to the body. It is known that the easiest way for the human body to get used to synthetic substances. Energy drinks contain only synthetic caffeine , the content of which reaches 320 mg/l per can. Our body can only withstand 150 mg per day. Therefore, energy drinks are often addictive. Typical problems that a person who has taken too much energy drinks may encounter:

• heart dysfunction,
• digestive system disorder,
• disruption of the hormonal system (due to stimulation of the release of hormones into the blood),
• disturbance of electrolyte balance in the body.

Moreover, since energy drinks are only stimulants and not additional sources of energy, their effect occurs only at the expense of the body’s internal resources. Stimulation of brain function and a feeling of elation occurs due to the release of hormones, including joy hormones (endorphins), the deficiency of which is clearly felt after the effect of the energy drink has ended. Therefore, loss of strength, nervousness, irritability, depression, anxiety and insomnia are common during the recovery period.

The list of victims from energy drinks includes Irish basketball player Ross Cooney, who died right on the court after drinking three cans of the famous Red Bull to “maintain tone” before the game. If he had undergone a doping test immediately before the game, the test, as doctors say, would have been positive. In Sweden last year, an investigation was conducted into the deaths of three healthy people who had consumed Red Bull before they died. In 2002, French authorities officially banned the sale of energy drinks. They were joined by Denmark and Norway, which classified Red Bull as a medicinal product. Despite the warnings, a billion cans of Red Bull are sold worldwide each year. Including in Russia.

Ingredients that can be found in energy drinks

Carbohydrates We are accustomed to perceive carbohydrates as a source of energy. Unlike sports drinks, which are designed specifically to optimally fuel the body with the required amount of carbohydrates, most energy drinks contain carbohydrates in a much higher concentration than required (at least 25g per can, Red Bull has 27g of carbohydrates, Adrenaline Rush – 35g). This high content of carbohydrates - glucose, sucrose, maltodextrin, glucuronolactone (a carbohydrate found in natural gums, red wine and sugar) and galactose (milk sugar) - reduces the rate of absorption of fluid through the epithelium (intestinal walls) into the blood, which ultimately leads to slowing down the replenishment of fluid reserves in the body. For this reason alone, energy drinks should not be taken immediately before or during exercise , during which significant loss of moisture occurs through sweating. Moreover, consuming such large amounts of carbohydrates during vigorous exercise can lead to stomach upset.

Also, energy drinks should not be consumed during recovery after an intense workout, when it is very important to quickly replenish the body's fluid supply. If moisture loss was not significant, then some energy drinks can serve as a source of the required 50-75 g of carbohydrate, but only 15-30 minutes after training, and for this you will have to drink more than one can of energy drink. If an energy drink is taken during a break between stages of the competition, then in order for carbohydrates to have time to be absorbed, the drink should be taken at least 2 hours before the next stage. And don't forget about the extra calories that are absorbed along with excess amounts of unnecessary carbohydrates. Just one can of the drink requires an additional 15-20 minutes of intense physical activity (a can of Red Bull contains 109 kcal, a can of Adrenaline Rush contains 135). Although for an amateur athlete who trains intensively, I think this is not a problem

Caffeine Caffeine is a common central nervous system stimulant. Different people react to caffeine in different ways. Some people perceive it calmly, while others may have problems with digestion or may experience a state of “excitement” and nervous activity - all this is individual. Also, caffeine-containing drinks have a diuretic effect, which negatively affects maintaining the required level of fluid in the body, and during training can lead to dehydration. Therefore, such drinks are not suitable for consumption after prolonged physical exertion, when rapid replenishment of fluid reserves in the body is very important.

One can of energy drink contains a fairly high dose of caffeine (about 80 mg), while a similar serving of classic cola contains only 23 mg of caffeine. Caffeine is in an easily digestible form, since most drinks are carbonated, therefore, special attention should be paid to the number of servings consumed. An overdose of caffeine leads to rapid heartbeat and increased blood pressure, which, of course, negatively affects the functioning of the heart.

Recent studies have shown that taking caffeine in doses of 3-9 mg per kilogram of body weight an hour before training under ideal conditions increases muscle endurance when pedaling and running for a maximum of 2 hours. But these studies were conducted with well-trained, healthy athletes. Higher doses already lead to undesirable effects such as increased excitability and disorganization. In addition, taking caffeine in large doses before competitions is prohibited by the Olympic Committee as a doping agent. Therefore, although caffeine can improve the body's performance during physical activity, you need to be clear that more is not better. If you are an amateur athlete, and sport for you is primarily pleasure and self-realization, then regular use of caffeine will negate all your efforts.

Taurine, protein and other amino acids Energy drinks often contain taurine, which sounds very nice and attractive. One jar on average contains from 400 to 1000 mg of the substance. This amino acid accumulates in muscle tissue and is found in large quantities in the human heart. But it has not yet been fully studied how harmless the presence of taurine in energy drinks is, and in quantities significantly higher than the standard daily dose obtained through regular food. Taurine has been reported to increase cardiac contractility in heart patients. But there is no evidence to show that taurine has a positive effect on muscle endurance.

Protein is involved in the synthesis of glycogen, a polysaccharide, a source of ATP, with which human muscles work. Thus, protein provides energy fuel during training and competition. But in the quantities in which it is added to a carbohydrate-rich drink, the content or absence of protein has absolutely no effect on the athlete’s endurance. In addition, adding protein to drinks negatively affects the taste of the product.

Some drinks contain amino acids such as glutamine, arginine, and the branched chain amino acids leucine (aminoisocaproic acid), isoleucine and valine. Glutamine was previously thought to strengthen the body's immune system and reduce the risk of overtraining during endurance training, as well as promoting glycogen storage in muscles during recovery. However, glutamine-enriched drinks do not have any effect on the immune system, and adding glutamine to carbohydrate drinks does not stimulate muscle glycogen synthesis during the recovery period any more than a regular carbohydrate drink without any additives. Similar studies were carried out in relation to arginine. Compared to a pure carbohydrate drink, such drinks do not provide any advantage in replenishing muscle glycogen stores during training.

Branched chain amino acids such as leucine, isoleucine and valine slow down the synthesis of serotonin in the human brain. Since the release of serotonin causes the feeling of fatigue, it would be natural to assume that taking branched chain amino acids during training would help dull the feeling of fatigue, thereby increasing endurance. However, no significant benefits were found compared to a standard carbohydrate drink.

Creatine and Carnitine The amount of creatine that is added to an energy drink (11.2 mg per can) is so small that it will barely have a noticeable effect unless the athlete drinks about 180 cans of the drink. And he will have to do this every day for five days in order to adhere to the standard course: 20g per day for five days. Carnitine is involved in metabolism and promotes the oxidation of fatty acids, and adding this amino acid to a drink is thought to help combat muscle fatigue during exercise because it stimulates the conversion of fatty acids into additional energy. However, recent research has not revealed any evidence of this version.

Vitamins and minerals A long list of various vitamins and minerals in a drink is not yet a sign that the product is healthy. As long as these additives are present in the drink in small doses, there is practically no benefit or harm from them. Typically, an athlete following a diet does not experience a lack of vitamins and microelements, while excessive consumption of any one element of the vitamin complex may negatively affect the absorption of other elements. Obvious examples are calcium, iron and zinc, where exceeding the daily dose of one leads to poor absorption of the other. However, adding 10-30% of the daily dose of certain B vitamins to the drink speeds up the metabolic process and stimulates the oxidation of carbohydrates present in the same drink, converting them into energy.

Herbal Supplements Most energy drinks, in addition to the ingredients listed above, also contain caffeine in plant form in the form of herbal supplements. The most common of them are guarana seed extract, cola nuts, and Paraguayan tea tree. Many people avoid consuming synthetic caffeine, believing that plant forms of caffeine are much healthier. However, since there are many ways to extract and process plant materials to obtain natural caffeine, it is almost impossible to determine the exact content of caffeine, as well as other substances obtained from these raw materials, in a can of energy drink. Moreover, even if the can says that the drink contains exclusively natural caffeine, the manufacturer still adds a certain amount of synthetic caffeine to be more sure.

You can often find additives in energy drinks such as Schisandra chinensis and echinacea, which supposedly stimulate the immune system, ginkgo biloba and ginseng, which stimulate mental activity, and fusel and ephedra, which have a “fat-burning” effect. Some drinks contain additives in the form of stimulant plants such as Polynesian Kava Kava pepper and St. John's wort. But there has been no specific evidence that these supplements can increase the body's endurance during training.

But there are a number of concerns:

• There is no regulatory apparatus that controls the extraction and use of plant materials.
• There is no uniform standard for processing methods and dosage.
• Some energy drinks “forget” to include some herbs, which leads to positive results in doping tests.
• There is a risk of damage to internal organs, especially the liver, and the cardiovascular system when consuming a number of additives, in particular the Polynesian pepper Kava-Kava and ephedra.
• There is a certain risk of nervous system dysfunction (dizziness, nausea, impaired concentration) in case of overdose.
• Some herbal supplements may react with the athlete's prescribed medications, resulting in undesirable consequences.

Alcohol Some energy drinks, which are more likely positioned as cocktails, have a certain degree of alcohol. Manufacturers assure that with this drink you will be able to rock all night long. But you should keep in mind that drinking energy drinks with alcohol is extremely harmful . Alcohol dilates blood vessels and has a relaxing effect, energy drinks constrict blood vessels and excite. This can cause rapid heartbeat and intoxication of the body. The stimulating effect of energy drinks gives a false impression of how much a person has drunk and how much the body is poisoned by alcohol. Hangover fatigue is a natural defense reaction of the body to excessive drinking. The energy worker disables this protection. And no matter how cheerful a person feels, the concentration of alcohol in the blood can reach extreme values. After the tonic effect wears off, a severe hangover begins, resulting in heart and breathing problems. Don’t forget about the standard set of sores, which is familiar to anyone who has ever woken up after a too-fun night.

In order to be “charged”, it is not enough just to drink a jar of energy tonic. This condition involves a certain level of physical fitness, healthy sleep, proper nutrition and proper approach to water and food intake during exercise, as well as little-studied factors that cause corresponding reactions in the human brain. An energy drink on its own can never replace all of the listed components. When an athlete is faced with a choice - to have a snack or drink a can of energy drink - then you should pay close attention to what you choose. Key points to always keep in mind when choosing an energy drink:

• Be sure to pay attention to the composition of the product.
• If you are currently taking any medications, you should avoid drinks containing herbal supplements.
• You should not buy a drink whose label does not indicate the exact percentage of each ingredient.
• It would be a good idea to ask whether the additives contained in the drink are allowed, and whether they are contained in acceptable concentrations.
• You should pay attention to the carbohydrate content of the drink, since all energy drinks are high in calories.
• You should not drink a drink if it has a fairly bold declared effect, which, in fact, is poorly substantiated, and you should not choose a drink if the description of its effect is incomplete and not clear enough.

A competent approach to what you drink will help you avoid health problems in the future. And if you are still at a loss about whether to take this or that energy drink, it’s better to take a bottle of a sports drink (which will be discussed in the next article).

Menshenin Mityay, especially for Bike4u.ru Based on materials from the magazines Sport Science, Sports Medicine, Athletic Training, Sports Nutrition and Health Hints (Canada, USA).

The effect of caffeine on blood vessels

The effect of coffee on the blood vessels of the brain is controversial. On the one hand, it activates its work, increases its ability to work, and stimulates brain activity. On the other hand, a strong spasm of small vessels can provoke hemorrhage.

This is explained by the fact that, under the influence of negative factors, the tissue walls wear out over time and become fragile.

Stimulation of nerve centers affects the functioning of the brain:

• The need for oxygen is reduced;
• Metabolic processes take place at an accelerated pace;
• The work of the central nervous system departments improves;
• Drowsiness disappears.

Caffeine significantly affects the functioning of the subcortical structures of the brain, which affects the functioning of the entire body. Under its action, the autonomic nerve centers of the brain stem are activated, which are responsible for breathing, heartbeat, and the endocrine system.

In the absence of serious diseases, it has a positive effect on the functioning of the circulatory system of the brain.

There is an opinion that moderate consumption of coffee reduces the risk of heart attack and angina, due to the fact that in this way the circulatory organs “train”, their resistance to stress increases, and blood circulation is normalized in distant systems.

There is also a dilation of the main vessels - the coronary arteries, through which oxygenated blood flows first to the heart and then to other parts of the body. Accordingly, much more nutrients are delivered to them.

Is it possible to drink coffee with high blood pressure?

Coffee increases or decreases blood pressure.
Caffeine, which is part of the drink, provokes excitation of the vasomotor center, which in turn contributes to the expansion of the coronary vessels of the heart.

As a result, blood circulation processes accelerate and blood pressure increases.

All this leads to the fact that fatigue recedes, a person feels more alert and energetic, his mental performance is activated, and drowsiness goes away.

However, coffee does not have the ability to increase blood pressure by several levels, which is safe for people with hypertension.

The increase will be insignificant, which is very useful for hypotensive people - people with low blood pressure.

In general, no matter what people say, the effects of coffee on the body are ambiguous.

This means that it cannot be thoughtlessly directed against any ailments.

In such cases, it is advisable to resort to proven folk remedies: green tea, honey, nuts, etc.

Attention! Excessive consumption of coffee with high blood pressure is fraught with weakness, dizziness and even hypertensive crisis. Therefore, in case of hypertension, drink consumption should be limited or completely abandoned in favor of green tea.

• A healthy person is allowed to drink no more than 2-3 cups of coffee per day.

Exceeding this norm can lead to disastrous consequences: heart failure, insomnia, pressure surges, irritation of the digestive tract, and deterioration of the skin.

Attention! Caffeine belongs to the group of alkaloids, which means that its optimal levels can invigorate a person, and excessive consumption can lead to a decline in activity. It has been proven that 300 g of this substance per day does not harm the body at all.

Vasodilation

Coffee has a dilating effect on the supporting blood vessels - arteries. This can be clearly seen in the work of some organs:

1. Heart. An increase in heart rate and, accordingly, acceleration of blood pumping through the organ leads to the saturation of its tissues with nutrients. Thus, its resistance to negative influences increases - for the smooth functioning of any muscles, training is needed.
2. Muscle. The flow of blood to this body structure helps to strengthen it and speed up the metabolism in its cells. Decay products begin to be intensively removed from the body, and it begins to be intensively cleansed.
3. Kidneys. Coffee has a diuretic effect. Blood circulation improves in them, their activity is activated. This normalizes the functioning of the excretory system.
4. Lungs. Stimulation of the nerve centers responsible for the functioning of the respiratory organs activates their work. This promotes active saturation of the blood with oxygen. In addition, by taking a deep breath, a person can get rid of congestion in the lower parts of the lungs.

Vasoconstriction

Some blood vessels, on the contrary, narrow under the influence of coffee. For example, under its influence, blood flow in the following organs decreases:

1. Gastrointestinal tract. Substances contained in coffee irritate the gastric mucosa. This leads to increased secretion of gastric juice and faster digestion. Caffeine increases intestinal sensitivities.
2. Pelvic organs. Due to spasm of the walls of small blood vessels, susceptibility to pain is reduced.
3. CNS. In the brain, capillaries narrow. In addition to the positive effect, this can cause nervous exhaustion.

Side effects

With the systematic use of energy drinks, the following side effects may occur:

• tachycardia, accompanied by an increase in heart rate to 90 beats/min or more;
• psychomotor agitation, manifested by increased anxiety;
• nervousness leading to fatigue, drowsiness, insomnia, headaches;
• depression, leading to lack of joy, indifferent attitude, and impaired thinking.

If adverse reactions occur, you should stop using energy drinks and see a doctor.

Benefits of caffeine for the brain

Accelerating chemical reactions stimulates the functioning of the brain due to the rapid transmission of nerve impulses between its cells. This contributes to:

• Improving the quality of mental activity;
• Increased blood pressure with hypotension;
• Acceleration of intercellular metabolism;
• Prevention of the development of coronary disease;
• Normalization of hormone secretion by the glands of the brain.

Coffee contains a large amount of antioxidants - substances that prevent tissue oxidation. Aging is inhibited and the risk of tumors is reduced.

Composition and properties of the drink

Energy drinks do not contain alcohol. The main component is caffeine, which helps to quickly cheer up and gain strength. This happens due to increased activity of the heart muscle and increased heart rate. Among the components there is also often taurine, a substance that improves metabolic processes, and B vitamins that support the functioning of the central nervous system. In addition, these cocktails often contain:

• glucose;
• theobromine;
• niacin;
• guarana;
• glucuronolactone;
• L-carnitine.

The use of energy drinks helps to increase the tone of the body. This occurs not only due to the high caffeine content, but also glucose. There is so much of it in them that the amount of one serving can be equated to 8-10 tsp. Sahara.

By interacting with each other, the components provide stimulation to the nervous system, which is why there is a surge of strength for several hours. However, the effect is doubtful. As soon as the effect of the drink stops, the person’s condition deteriorates sharply, becoming even worse than before taking it. This negatively affects the functionality of the heart and central nervous system.

This is explained by the fact that with sudden excitation, brain cells, heart muscle, and blood vessels begin to suffer. Therefore, frequent consumption of energy drinks often leads to serious health problems.

Who should avoid drinking coffee?

In large quantities, the drink can be harmful, especially in the presence of certain chronic diseases. Therefore it is contraindicated:

• For diseases of the central nervous system, heart;
• Pregnant and lactating women;
• For diseases of the circulatory system: atherosclerosis, vegetative-vascular dystonia;
• For gastrointestinal diseases: ulcers, gastritis;
• For pathologies of the urinary system;
• For eye diseases: glaucoma.

The effects of caffeine on the body are poorly understood. Do not give strong drink to children under 14 years of age.