The Energy Drink Buzz

The Energy Drink Buzz
Developed by Registered Dietitians
Nutrition Services
Alberta Health Services
Overview
• What is an Energy Drink?
• Energy Drinks vs. Sports Drinks
• Are Energy Drinks Safe?
• Ingredients
• What’s Your Fuel?
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What is an Energy Drink?
Energy Drinks:
• Are advertised to boost mental and
physical energy for a short period of
time
• May contain a lot of sugar
• Contain a lot caffeine
• May not hydrate our bodies during
exercise
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Energy Drinks vs. Sport Drinks
Energy Drinks
Sports Drinks
• High in sugar
• Contain added ingredients
that may not be tested
• May cause stomach upset
during activity
• May not hydrate body
• Contain a lot of caffeine
• High in sugar
• Contain added sodium and
potassium (electrolytes)
• May help for intense
exercise or sport
competition
• Hydrate our body
• Do not contain caffeine
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Energy Drinks: A Natural Health Product
Natural Health Product
•
Energy Drinks are Natural Health
Products (not food products)
•
Look for a Natural Health
Product (NPN) number
•
Products without an NPN number
have not been tested by Health
Canada for quality and safety
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Coming Soon: Changes to Energy Drinks
• Health Canada has suggested changes to energy drinks
• What will change?
– Energy drinks will be a food product instead of a
Natural Health Product
– There will be a maximum amount of caffeine per can
– More information will be added to the label
• When will changes happen?
– Estimated to be around May 2013- November 2013
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Recommendations and Cautions
Recommended dose (adults): Drink 1
can (473 mL) per day, as needed.
Cautions: Contains caffeine. Not recommended for
children, pregnant or breast feeding women, caffeine
sensitive persons or to be mixed with alcohol. Do not
consume more than 473 mL per day.
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Ingredients: What’s in an Energy Drink?
Medicinal ingredients per 473 mL: taurine 2000 mg,
ginkgo biloba (leaf extract) 300 mg, caffeine (coffee
(coffea sp., fam. rubiaceae) bean) 160 mg, paullinia
cupana (guarana) (seed extract) (1.25% caffeine) 50 mg,
inositol (oryza sative L. outer rice kernel husk) 50 mg,
Korean panax ginseng (root extract) (3 to 5%
ginsenosides) 50 mg, silybum marianum (milk thistle)
(seed extract) (80% silymarin) 40 mg, niacinamide
(vitamin B3) 20 mg, pantothenic acid (vitamin B5)
(calcium d-pantothenate) 20 mg, riboflavin (vitamin B2) 7
mg, vitamin B6 (pyridoxine hydrochloride) 4mg, vitamin
B12 (cyanocobalamin) 12 mcg.
Non-medicinal ingredients: carbonated water,
fructose, glucose, citric acid, vanilla and
wildberry flavour, sodium citrate, sodium
benzoate (preservative), potassium sorbate
(preservative), caramel colour.
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Caffeine in Your Brain
Brain without caffeine:
Sleep Receptor
+
Sleep Molecule
Brain with caffeine:
Sleep Receptor
+
=
Healthy Sleep
Caffeine
Sleep Molecule
Heart rate
=
Sleeping problems
Sleep Molecules
Caffeine: increases heart rate and blocks sleep molecules
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Side Effects of Caffeine
• Increased heart beat
• Cold sweats
• Shakes
• Diarrhea
• Increased urine
• Nausea
• Nervousness
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Caffeine: Maximum Amount
• We do not need caffeine
• Less caffeine is better
• Maximum amount for teens is 85 mg -150 mg per day
– One cup of coffee has about 80 mg of caffeine
Did you know?
1 average can of an energy drink has more
caffeine than the daily maximum amount
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Other Sources of Caffeine in Energy Drinks
• Guarana
• Kola nut
• Yerba Mate
• Cocoa
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Sugar and Your Health
• No added sugar is always best!
• Getting more sugar than needed can result in:
– Weight Gain
– Cavities
– Not enough vitamins and minerals
www.albertahealthservices.ca
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Energy Drink Ingredients: Sugar
What are the sources of sugar in an
energy drink?
Non-medicinal ingredients: carbonated
water, fructose, glucose, citric acid, vanilla
and wildberry flavour, sodium citrate,
sodium benzoate (preservative), potassium
sorbate (preservative) caramel colour.
www.albertahealthservices.ca
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Energy Drinks and Sugar
• How much sugar is in an
energy drink?
www.albertahealthservices.ca
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Energy Drinks and Sugar
Answer
• 14 teaspoons of sugar in
473 mL can
1 sugar packet = 1 tsp sugar
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Energy Drinks: Medicinal Ingredients
Medicinal ingredients per 473 mL: taurine
2000 mg, ginkgo biloba (leaf extract) 300 mg,
caffeine (coffee (coffea sp. fam. rubiaceae) bean)
160 mg, paullinia cupana (guarana) (seed
extract) (1.25% caffeine) 50 mg, inositol (oryza
sativa L. outer rice kernel husk) 50 mg, Korean
panax ginseng (root extract) (3 to 5%
ginsenosides) 50 mg, silybum marianum (milk
thistle) (seed extract) (80% silymarin) 40 mg,
niacinamide (vitamin B3) 20 mg, pantothenic acid
(vitamin B5) (calcium d-pantothenate) 20 mg,
riboflavin (vitamin B2) 7 mg, vitamin B6
(pyridoxine hydrochloirde) 4 mg, vitamin B12
(cyanocobalamin) 12 mcg.
www.albertahealthservices.ca
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Energy Drinks: Medicinal Ingredients
Ginseng
Ginkgo
Guarana
Thiamine
Inositol
Pyrodoxine
Carnitine
Niacin
Taurine
Pantothenic Acid
Glucuronolactone
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Energy Drinks Can Lead To…
• Energy Crashes
• Dependence
• Cavities
• Poorer Diet
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Money Adds Up Quickly
One energy drink each day will cost you…
Each week = $ 21.00
Each month = $ 90.00
Each year = $1095.00
*based on average cost of $3.00 a can
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Fuel Your Day with Food
Food keeps you fueled!
Choose healthy foods and
beverages from all four food
groups of Canada’s Food Guide
• Vegetables and Fruits
• Grain Products
• Milk and Alternatives
• Meat and Alternatives
www.albertahealthservices.ca
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Best Energy Sources
Tips for energy all day
1) Be active (at least 60 minutes per day)
2) Follow Canada’s Food Guide
3) Sleep for 9-10 hours per night
4) Drink enough fluids (choose healthy drinks)
www.albertahealthservices.ca
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Conclusion
• Be an informed consumer!
• Energy drinks do not give you any health benefits or
lasting energy
• Make good choices including: eating a balanced diet and
getting enough sleep, fluids, and exercise
• Long term safety of energy drink use is unknown
www.albertahealthservices.ca
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What Do You Think?
• Has your opinion of energy drinks changed?
• What choice can you make to improve your energy
levels in the future?
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References
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