PUBLISHED 08/31/2006
A Lot of Extra: Energy Drinks
What puts the "energy" in energy drinks? Most contain a potent mixture of caffeine and sugar, both proven to enhance performance. But the extremely high amount of sugar in these drinks (between 110 and 160 sugar calories per eight-ounce serving) actually prohibits them from being a smart fluid choice during exercise. That's because the dense carbohydrate content slows fluid absorption and can give some runners an upset stomach. Other stimulants often found in these drinks, such as guarana, ginseng, taurine, and L-carnitine, may boost performance but can also increase your blood pressure and heart rate and make you feel shaky--particularly if taken on an empty stomach.
Some traditional sports drinks have so-called "energy formulas," but they're often not the same as energy drinks like Red Bull, since they usually aren't as high in sugar or caffeine. (Gatorade's energy formula, for example, while high in sugar, is caffeine-free. See "What's in Your Bottle," page 73.) "Most sports drink energy formulas--even when they have caffeine--still have the right concentration of carbohydrate to meet guidelines for proper hydration," says Carmichael.
Drink It ... If you're well fed, well hydrated, and looking to boost alertness and energy before or after a run, not during.
Pass It By ... If you have a sensitive stomach, a history of heart palpitations, or are watching your weight.
When It's Over: Recovery Drinks
Research indicates that adding a little protein to the carbs you consume postrun helps speed the restoration of your glycogen (energy) stores and facilitate muscle repair. Consequently, most recovery drinks contain 30 to 60 grams of carbs and seven to 15 grams of protein--roughly a four-to-one ratio. "Recovery drinks can significantly improve any athlete's ability to have a quality workout tomorrow and the day after that," says Carmichael.
Drink It ... After a race or workout, especially if you have no appetite after running. Recovery drinks can also serve as a prerun meal if you can't tolerate solids when fueling up. Ultrarunners might want to experiment with these drinks during exercise to help meet their high need for calories.
Pass It By ... If you're logging easy miles and don't need or want the extra calories.
