Boxer’s who train hard and frequently, will often complain about running out of energy – sometimes called “energy drain.” Trainers regularly remind them to consume adequate fluids and fuel to minimize early fatigue and maximize performance and recovery. As a result, the concept of an “energy drink” – fluid and energy together in one bottle – is very enticing. Having more energy can improve the boxer’s capacity to work. However, in addition to good hydration and adequate food energy, the boxer needs adequate rest, frequent nutritious meals or snacks, and optimum consumption of carbohydrate (primarily fruits, vegetables, grains and legumes) to help feel energized.

Other than water, most of the products marketed as energy drinks contain carbohydrate and caffeine as principal ingredients; carbohydrates to provide nutrient energy and caffeine to stimulate the nervous system; unfortunately these drinks may contain a wide variety of other ingredients. Some energy drinks don’t contain the stated ingredients at all, many are not cost-effective means of obtaining carbohydrate, and certain products may actually impair performance.

The boxer must be aware that energy drinks are not good substitutes for optimal fuel and fluid and may have no bearing on how energized they feel. Why then are these “energy” products so popular with athletes? Because gulping down an energy drink is often perceived as a quick way to consume extra energy to get through the day, compensate for a perceived deficiency in vitamins, minerals, herbs, or some other nutrient, boost endurance, speed up recovery, burn fat, increase lean muscle mass, or improve brain function. This is what the manufacturers want the athlete to believe. Unfortunately, most of these energy drinks cannot deliver on these high expectations.

Ingredients found in energy drinks:

Carbohydrates: Most beverages sold as energy drinks contain a carbohydrate concentration of at least 18 grams/8 oz and usually more than 25 grams/oz. High concentrations of carbohydrate (glucose, sucrose, maltodextrins, fructose, and/or galactose) will actually slow the rate at which fluid is absorbed from the intestine into the blood and as a result will hinder re-hydration during exercise.
For this reason alone, energy drinks should not be used before or during physical activity when replacement of sweat loss is important. In addition, these high concentrations of carbohydrate consumed too soon before or during exercise, in this case boxing, can cause gastrointestinal distress; beverages with a high concentration of fructose can have a laxative effect as well.

Energy drinks are not the best beverage to consume during recovery from training in situations where rapid re-hydration is critical, as in boxing. A well-formulated sports drink will provide 14 grams (1 teaspoon) of carbohydrate in the form of sucrose, glucose, fructose (in small amounts) or maltodextrins in every 8 ounces (240 ml) of beverage and would be preferable.

Caffeine: is a central nervous system stimulant and may make the boxer feel more energized, even if the effect is temporary. Large doses of caffeine may make some athletes feel lightheaded, and if ingested too far in advance of exercise can have both a laxative and diuretic effect that may impair rather than enhance performance. In addition, the dose of caffeine contained in energy drinks is not always apparent on the label.

Herbs: Many energy drinks contain herbal forms of caffeine including extracts of guarana seeds, kola nuts, and Yerba mate leaves. Because of the wide variability in sources and processing of these herbs, it is nearly impossible to know the exact amounts of caffeine or other components of the plants that are contained in the energy drink.

There are many claims being made about various herbs such as Astragalus, Schizandrae, Echinacea, Ginko biloba, Ginseng, Ciwujia, Hydroxycitrate, Kava-Kava, and St. John’s Wort. But there is little scientific evidence that they can benefit performance.

Pyruvate: A salt of pyruvic acid, has been added to some energy drinks and is promoted as a fatigue fighter as well as a fat burner. Scientific research has shown no ergogenic (positive) benefit.

Protein and Amino Acids: Adding protein to a beverage containing adequate energy from carbohydrate will provide no performance advantage to the boxer. No individual amino acids, i.e., glutamine, arginine, taurine , and/or branched chain amino acids, i.e., leucine, isoleucine, and valine sometimes included in energy drinks have been shown to enhance athletic performance in any way.

Creatine and Carnatine: The amounts of creatine added to most energy drinks is too small (e.g., 11.2 mg/8 oz) to be of any benefit to the boxer in terms of performance enhancement; unless the athlete were to drink 178 servings ad this would have to be repeated daily for 5 days to comply with the typical recommended creatine loading regimen of 120g/day for 5 days. Carnitine is involved in fatty acid metabolism and claims have been made that it can delay fatigue by stimulating greater use of fat as a fuel for exercise. These claims have not been supported by good research studies.

Oxygen: Beverages that include dissolved oxygen claim the extra oxygen accelerates aerobic metabolism and results I lower levels of lactic acid and improved performance. There is no valid scientific evidence to support claims being made for “super oxygenated” drinks. Arterial blood is essentially fully saturated with oxygen and any extra oxygen consumed in a drink would be exhaled. It isn’t surprising that this simply doesn’t work.

Vitamins & Minerals: The boxer who consumes a reasonably normal diet is not apt to be vitamin deficient, and their performance will not be improved with this kind of supplement. If there any doubts about your nutrition and you are interested in increasing nutritional intensity
I suggest you look seriously at “Juice Plus+” the most scientifically documented whole food based nutritional concentrate in history. Check it out for yourself at www.jackmedina.com by clicking on LINKS.

Practical Applications: An energy drink will never make up for adequate sleep, effective fueling, good hydration strategies, and unknown factors. Here are soime suggestions:

• Read the label.
• Do not use any product containing herbs if you are using medications.
• If there are no Nutrition Facts or Supplement Facts panel, don’t by it.
• Know if the ingredients are safe.
• Avoid the drink if evidence for claims is non-existent, incomplete, or un-
  Substantiated.

* If it sounds to good to be true, it probably is!