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Role of Energy Drinks and Pre-Workout Supplements on Performance and Training

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Role of Energy Drinks and Pre-Workout Supplements on Performance and Training Role of Energy Drinks and Pre-Workout Supplements on Performance and Training Richard B. Kreider, PhD, FACSM, FASEP, FISSN, FACN, FNAK Professor & Executive Director, Human Clinical Research Facility Director, Exercise & Sport Nutrition Lab Department of Health & Kinesiology Texas A&M University [email protected] ExerciseAndSportNutritionLab.com EssentialsofSportNutrition.com Disclosures: Receive industry sponsored research grants and serve as a scientific and legal consultant. Energy Drinks and Pre-Workout Supplements Energy drinks (ED) and energy shots (ES) have become a popular pre- and post-exercise drinks among athletes. They typically contain carbohydrate (i.e., 10 – 15 grams/100 ml or 10-15% solution), electrolytes, and caffeine along with nutrients purported to improve mental focus, attention, and/or alertness. Additionally, a number of caffeine containing pre-workout supplements (PWS) have been developed which are commonly consumed as a drink prior to and/or during exercise. Energy Drinks and Pre-Workout Supplements While occasional ingestion of these types of products appears to be safe and may offer some ergogenic benefit, individuals who consume these products indiscriminately need to be careful to consider how ingestion of these products may affect total daily intake of caffeine and other stimulants throughout the day in order to-minimize any adverse events and/or harmful side effects. Concerns have been raised about excessive use of EDs in children and adolescents; use of EDs with alcohol; and, excessive consumption of EDs in populations with medical conditions (e.g., diabetics, CV disease, hypertension, etc.). Overview Composition of EDs and ESs Ergogenic Value of Common Ingredients Ergogenic Value of EDs, ESs, and PWSs on Performance and Cognitive Function Safety Considerations Conclusions Campbell et al. JISSN. 10:1, 2013 Campbell et al. JISSN. 10:1, 2013 Kreider RB. J Nutri Dietary Supp, 10:35-44, 2018 Example of Energy Drink Ingredients Ingredient A B C D E Calories 100 110 140 120 140 Carbohydrate 27 28 31 32 30 Calories from Fat - - - - Vitamin C - 100 mg - 100 mg 6.7mg Thiamin - 0.1 mg - - 0.2 mg Riboflavin B2 1.7 mg 1.5 mg 3.4 mg 20% 0.2 mg Niacin B3 20 mg 21.7 mg 20 mg 10% 2.2 mg Vitamin B6 40 mg 2.1 mg 2 mg 10% 1.5 mg Vitamin B12 6 mcg 4.5 mcg 6 mcg 10% 4.7 mcg Pantothenic Acid - 36 mg - 10% 1.1 mg Sodium 180 mg 200 mg 40 mg 75 mg 190 mg Potassium - 10 mg 10 mg - 65 mg Phosphorus - - - 40 mg 90 mg Taurine 1,000 mg 600 mg 1000 mg - Panax Ginseng 200 mg - 25 - Proprietary Blend 2,500 mg Caffeine (77 mg) 325 mg Guarana, maltodextrin, Citrulline Malate, L- L-Carnitine, Glucose, Ginko Biloba (150 mg), caffeine, taurine, panax Glutamine, L-Arginine, Caffeine, Guarana, Caffeine (80 mg), ginseng, calcium Quercetin, L-Leucine, L- Inositol, Guarana (25 mg), Inositol Valine, Glucuronolactone, (25 mg), L-Carnitine (25 Maltodextrin mg), Milk Thistle (20 mg) Campbell et al. JISSN. 10:1, 2013 Example of Energy Shot Ingredients Ingredient A B C D E Calories 4 4 20 9 0 Carbohydrate - - 4 g 1 g 0 Calories from - - - - Fat Vitamin C - 100 mg - - 126% Niacin 30 mg 33 mg 33 mg - Vitamin B6 40 mg 40 mg 40 mg - Folic Acid 400 mcg 400 mcg 400 mcg - Vitamin B12 500 mcg 500 mcg 500 mcg - Sodium 18 mg 0 mg 0 mg - 10 Potassium - 10 mg 10 mg - 26 Proprietary 1,870 mg 2,300 mg 2,200 mg 910 mg 527 mg Blend Taurine, Glucouronolactone Glucouronolactone (420 Caffeine Citrate, Caffeine Beta-Alanine, Vitamin Glucuronolactone, (425 mg), N-Acetyl L- mg), L-Phenylalanine Anhydrous, Evoburn, C, Caffeine Anhydrous Malic Acid, N-Acetyl Tyrosine (400 mg), L- (380 mg), D-Ribose (350 Octapomine, (158 mg), Evoburn, N- L-Tyrosine, L- Phenylalanine (375 mg), N-Acetyl L-Tyrosine Gugulsterone E & Z, Acetyl-L-Tyrosine, Phenylalanine, mg), Taurine (350 (325 mg), Malic Acid (300 Yerbe Mate, Green Tea, Hordinine, 5-Hydroxy-L- Caffeine, Citocoline mg), Malic Acid 300 mg), Caffeine (175 mg), Synephrine, cAMP, Trypotophan (5-HTP), mg), Caffeine (200 Green Tea Extract (150 Vinocetine, Yohimbe HCL Potassium, N-methyl mg), Green Tea mg), Ginseng Extract (100 Tyramine, Extract (150 mg), mg) Sulbutlamine, Ginseng Extract (150 Vinpocetine, Yohimbine mg) HCI, St. John's Wort Extract Campbell et al. JISSN. 10:1, 2013 Example of Pre-Workout Supplement Ingredients Ingredient A B C D E Calories 48 48 10.4 10.4 12.0 Carbohydrate 12 12 2.6 2.6 3.0 Beta Alanine (g) 3 3 3.2 2.1 Creatine Nitrate (g) 2 2 2 3.0 Arginine α-KG (g) 2 2 2 Arginine Nitrate (g) 1.3 Vitamin C (mg) 500 500 500 N-Acetyl-L-Tyrosine (mg) 300 300 300 Caffeine (mg) 284 284 300 200 15% L-DOPA extract (mg) 15 15 150 45 Vitamin B12 (mcg) 70 70 1.8 Niacin (mg) 60 60 0.5 65 Folate (mg) 50 50 0.5 325 p-Synephrine (mg) 20 Tetramethyluric acid (mg) 10 Theacrine (mg) 10 Pyridoxal 5-phosphate (mg) 1.48 Potential Ergogens Caffeine Carbohydrate Nutrients that promote mental focus / cognition Stimulants Other Nutrients Campbell et al. JISSN. 10:1, 2013 Caffeine ISSN Position Stand Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (3-6 mg/kg) Caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance. Caffeine supplementation is beneficial for high- intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged Goldstein et al. JISSN. 7:5, 2010 duration. The metabolic and performance effects of caffeine compared to coffee during endurance exercise Hodgson et al. PLoS One. 8(4): e59561, 2016 • 8 trained male cyclists/triathletes completed 30-min of steady-state (SS) cycling at approximately 55% VO2max followed by a 45-min energy based target time trial (TT). • 1 hr prior to exercise, participants consumed drinks consisting of CAF (5 mg CAF/kg BW), instant coffee (5 mg CAF/kg BW), instant decaffeinated coffee or PLA. • Performance times during the TT were significantly faster ( 5.0%) for both caffeine and coffee when compared to PLA and decaf (38.35±1.53, 38.27±1.80, 40.23±1.98,∼ 40.31±1.22-min respectively, p<0.05). • Average power for CAF and coffee during the TT was significantly greater when compared to PLA and decaf (294±21 W, 291±22 W, 277±14 W, 276±23 W respectively, p<0.05). • Both caffeine (5 mg/kg/BW) and coffee (5 mg/kg/BW) consumed 1 h prior to exercise can improve endurance exercise performance. Energy Drinks, Shots, and PWSs Caffeine Considerations Most provide a similar amount of caffeine as a premium cup of coffee (e.g., 75 – 200 mg serving) Use of EDs or ESs prior to and/or during exercise can serve as an effective means of providing caffeine. Must consider all sources of caffeine and stimulants in drinks/shots. Must make sure excessive caffeine intake doesn’t decrease motor skills. Caffeine is no longer a banned substance by the IOC or WADA. There is genetic sensitivity to caffeine. Carbohydrate • Athletes undergoing prolonged bouts (2–3 h) of exercise training can oxidize CHO at a rate of 1–1.1 g per-min or about 60 g/hr. • Several reviews advocate the ingestion of 0.7 g of carbohydrate/kg/hr during exercise in a 6–8% solution (i.e., 6–8 g per 100 ml of fluid). • Glucose, sucrose, maltodextrins and amylopectin are oxidized at high rates, while fructose, galactose and amylose are oxidized at lower rates (~25-50% lower). • Sports drinks typically contain a mixture of various types of carbohydrates designed to optimize exogenous carbohydrate oxidation. • EDs typically contain a carbohydrate source (e.g., glucose, sucrose, maltodextrin, etc.) and/or glucuronolactone (an ingredient metabolized into xylulose) and can serve as an effective source of CHO Kerksick et al., JISSN. 15:38, 2018 prior to and/or during exercise. Energy Drinks Carbohydrate Considerations • Source of CHO? . Most are high GI and therefore may promote hypoglycemia in some athletes • Concentration of CHO? . Must ingest enough water during exercise to offset higher percentage of CHO in drinks • Timing of Ingestion? . Hypoglycemia? . Promote glycogen replenishment after exercise? Other Potential Ergogenic Nutrients Cognition / Mental Focus Ingredient Potential Ergogenic Value Scientific Support Taurine Improved mental focus, concentration, serve as Some supportive evidence with EDs and fed antioxidant, glucose homeostasis animals Gingko Biloba Improve memory and mental concentration Some supportive evidence on memory (e.g., 120 mg/d). Role in EDs unknown. L-Tyrosine Prevents depletion of catecholamines, may Some supportive evidence on cognition (e.g., 2 g/d, ameliorate declines in cognition with acute 150 mg acute ingestion with cold exposure). No stress evidence on improving exercise. Citocoline Intermediate in the generation of Some supportive evidence with large doses (8.5 g phosphatidylcholine from choline. Increase prior to and during exercise) and in fed animals. dopamine receptor densities and delay memory 0.5 g/d for 6-wks increased brain PCr. Role in EDs impairment. unknown. 5-Hydroxy-L-Trypotophan Precursor to serotonin. Purported Some evidence in treatment of depression and 5- (5-HTP) antidepressant, appetite suppressant, & sleep HT fed animals on muscle performance. Role on aid. exercise performance and in EDs unknown. St. John’s Wort Anti-depressant. Some supportive evidence.
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