Ever knocked back an energy drink like Red Bull or Lucozade only to end up feeling even more tired than you were before? You’re not alone. But it’s less surprising once you examine all the synthetic, ultra-processed, and chemical ingredients listed on the can.
These nasties mean such beverages aren’t sources of long-lasting, sustainable energy. There is an alternative to energy drinks, however — natural sports drinks; something we champion here at Perple.
Let’s break down exactly why energy drinks can make you feel more sluggish overall and how some simple switches can make a huge difference to both your short- and long-term health and well-being.
The Deceptive Energy Boost
You probably already know that energy drinks are full of caffeine — a stimulant best known for providing an energy boost. It works by blocking specific receptors in the brain called adenosine receptors. Adenosine is a chemical that encourages the body to become drowsy, sleep and rebuild our energy reserves, so when we consume caffeine and inhibit our adenosine receptors, we effectively prevent ourselves from feeling tired.
As well as blocking our adenosine receptors, caffeine also increases the amount of adrenaline circulating in the body and, in turn, activates the body's "fight or flight" response. Effects include an increased heart rate, increased blood pressure, increased blood flow to the muscles, and an increase in glucose (sugar) being released into the bloodstream.
On top of this, caffeine can cause higher levels of cortisol (the primary stress hormone) in the body, which can also increase sugar in the bloodstream. All of these impacts help explain why consuming caffeine can make us feel a sudden boost in energy.
However, this feeling is short-lived. After a caffeine high, you’ll often experience a caffeine crash as its effects wear off. The hit from the adrenaline and cortisol will end, your blood sugar levels will fall, and all the adenosine that has been unable to bind to your adenosine receptors will finally flood your body. This means you may be left feeling more tired than you did before you knocked back that energy drink.
Beyond the Crash: The Hidden Culprits
In addition to caffeine, other ingredients in energy drinks contribute to your tiredness:
Sugar
Energy drinks are often high in sugars such as sucrose, glucose or high fructose corn syrup. Increasing your blood sugar levels encourages the pancreas to release insulin, which enables the body to turn this sugar into energy. However, when the body has more sugar than it's used to, more insulin will be produced to keep levels consistent. More insulin means blood sugar will decrease, causing energy levels to suddenly drop (otherwise known as a sugar crash).
Herbal extracts
Guarana and ginseng are herbal extracts that come from plants and it’s common to find both of these in energy drinks. Guarana is a stimulant that contains roughly twice the concentration of caffeine found in coffee beans, therefore increasing the overall caffeine content in an energy drink. While ginseng doesn’t contain caffeine, some research has shown that ginseng could enhance the effects of caffeine.
Taurine and other B vitamins
These chemicals may not be harmful in themselves, but their interaction with caffeine hasn’t been comprehensively investigated.
We’ve already explained how energy drinks can impact your short-term energy levels but they can also have a longer lasting influence. Caffeine and sugar are both well-known risk factors for poor sleep, and a study on the effects of energy drink consumption on young adults published in the BMJ Open Journal found that: “ED [energy drink] consumption was a strong determinant for negative sleep outcomes. Even small amounts of ED were associated with poorer sleep outcomes.”
In addition to the effects on sleep, there are other potential health risks associated with excessive energy drink consumption, including heart complications, dehydration, anxiety, obesity, and type 2 diabetes.
Natural Energy Solutions
Rather than choosing a quick-fix energy drink that results in a cycle of peaks and crashes, you’ll be less tired if you seek out natural sources providing sustained energy.
While caffeine and sugar cause spikes and dips, a balance of protein, healthy fats, and complex carbohydrates takes longer to break down. This helps to regulate your blood sugar and result in sustained energy levels for longer periods.
These natural energy sources are most effective when consumed in combination as this helps slow the release of energy. Carbohydrates are our body’s preferred energy source — specifically complex carbohydrates which have longer molecule chains that take longer to break down, convert to glucose, and produce energy.
Examples of complex carbohydrates include sweet potato and brown rice, which we use in our own Perple sports drinks alongside plant-based amino acids, which are the building blocks of protein molecules. These amino acids act as an additional energy source when the glucose available from carbohydrates is in low supply, working alongside the carbohydrates to help you burn fat for an extra energy boost.
The Champion's Choice: Natural vs. Artificial
If you care about your athletic performance, the instant energy hit you get from an energy drink is no match for the slow-release energy you get from natural sports nutrition products.
Sticking to clean ingredients packed full of complex carbs, amino acids, and key minerals like sodium, potassium and magnesium can improve endurance, muscle function, cognitive function, hydration, and recovery time. Natural sports nutrition products are also free from artificial colours, flavours and preservatives which may be linked to gut disorders, weight gain, and even certain types of cancers.
So, if you’re looking for something to boost your overall energy levels, the artificial ingredients in popular energy drinks will likely only leave you crashing. It’s time to replace your energy drinks with Perple’s all-natural sports drinks which are scientifically proven to give you sustainable, healthy energy and enhance your performance.