Energy drink before running – yes or no? 

Every runner needs to have energy. It is what drives you and gives you the ability to train fruitfully. After all, running is tiring and takes a lot of energy, so it’s hard to move from the couch without it. After all, there are days when you have no energy for anything. Some people reach for coffee to give themselves energy and others reach for energy drinks. 

Is an energy drink before running a good idea? Will it give you enough energy? Is it even healthy? Read on to find the answers to these questions! 

Energy drink before workout – what is in it? Why does this drink give energy? 

You’ve probably already guessed part of the answer to this question yourself. The same ingredient is found in coffee. 

Yes, energy drinks in their composition have a high content of caffeine. It is thanks to it that you can concentrate more, and forget about the fatigue that has been tormenting you all day. What’s more, it also dulls the muscle soreness you may feel after a workout. 

It is thanks to this ingredient that you can get the energy you need to get up from the couch and head out into the field. You can run faster and longer during your workout. You are more focused, and the extra surge of energy combined with a slight adrenaline rush can result in a really good workout. 

What else besides caffeine is in energy drinks? 

• Taurine – in an energy drink, it offsets the effects of a large dose of caffeine, improves mood, helps you focus on exercise, reduces the desire to go to sleep, and improves physical and mental performance. 
• Guarana extract – the concentration is better, accelerates recovery from physical exertion, and improves memory. 
• Vitamins and minerals – in the composition may appear, vitamin B2, B3, B6, B1, iron, and pantothenic acid. 
• Sugar – on the market you will also find those without added sugar. However, if you choose the option without, then you can provide the body with a dose of carbohydrates, which also have a positive effect on energy recovery. What’s more, sugar improves the taste of the drink and increases the effect of caffeine. 

Are the vitamins and minerals found in an energy drink enough? 

No. There are not enough of them, and you must remember to take care of a balanced diet. What is found in an energy drink is only a small percentage of your body’s needs. Never rely on this type of drink. Eat healthily and make sure you get your daily dose of vitamins and minerals in the form of fruits, vegetables, and wholesome meals. 

Energy drink – calories

Energy drinks in their composition usually contain sugar and glucose-fructose syrups. Therefore, their caloric content is quite high –  45.9-50 kcal in 100 ml of liquid. 

We can compare this with coffee, which has caffeine in it and adds energy – 0.5 kcal/100 ml. 

Energy drink before running – does it improve performance during training? 

Many people think that if they drink an energy drink, they will suddenly become stronger, more resilient, and be able to get better results in terms of time and distance. However, as research shows, this is not entirely clear. Well, even if you drink such a drink before going out to run, the difference between the time without the energy drink and with the drink will be very likable. You will certainly not notice a big difference. 

When it comes to running training, you will feel a difference in your mood if you were very tired before. Then you will feel a surge of energy. However, you must bear in mind that the effect of caffeine is not long-lasting. Therefore, your ability to run faster will only be evident over a short distance. 

What is the result of this? Energy drink before a workout gives you energy only for a while. A short-distance runner may see some effects, but one who runs 5-10 km no longer. You will feel a drop in energy during the run.  

Why is an energy drink before running a bad idea? 

• Caffeine + gas = digestive problems – the combination of these ingredients, plus exercise, can cause bloating, nausea, and even diarrhea. You certainly don’t want to experience these during a workout, especially when you are away from home. 
• Diuretic effect – You will have to interrupt your workout, return home to use the restroom, or seek a public toilet. This will knock you out of your training rhythm. 
• Greater possibility of dehydration – since you have to use the restroom, you will have less water in your body. In addition, if you are doing an intense workout, your body will dehydrate even more. 
• Increased blood pressure – through the ingredients that are in an energy drink, your blood pressure rises. Think about it, you are running, your heart is working harder, and your pressure is also increased by physical exertion. Therefore, it is better to set aside the energy drink before running and choose another option. 
• Addiction – if you regularly drink energy drinks you can become addicted to them. All because of their taste, increased energy, and improved mood. 
• Possibility of caffeine overdose – by overdosing on caffeine you may experience jitters, dizziness and headaches, and anxiety. These are symptoms you don’t want to go for a run with. 
• Increase in energy for a short time – you will get a dose of high energy only for a short distance. If you run longer then you will feel a sudden drop in energy and further reluctance to train. 
• Negative effect on sugar metabolism – through the composition of the drink, which has a lot of simple sugars, the sugar in your body will quickly increase. However, just as with energy it will soon drop and you will feel fatigued faster. 

What to drink before running instead of energy drink

Before running, give up drinking energy drinks. To hydrate yourself, choose mineral water or coconut water. This is certainly a better and healthier option than an energy drink. 

Just remember to make sure the water is non-carbonated. This will help you avoid stomach revolutions that can interfere with your workout. 

Who DEFINITELY SHOULD NOT drink energy drinks?

You already know the composition, and what happens in your body after you drink an energy drink. So now you need to think about which groups of people should avoid this version of energy supply for the body. 

• Pregnant women. 
• People with cardiovascular diseases, e.g. heart failure, atherosclerosis, hypertension. 
• For people with stomach ulcers – the gas in the drink further irritates the gastric mucosa. 
• People with diabetes.
• Children and adolescents – drinks have ingredients that are not suitable for a child’s diet. This can affect their development and it has been observed that drinking energy drinks greater aggression and hyperactivity in children and adolescents. 

In conclusion, although you may see some changes by drinking an energy drink beforehand it is not recommended to consume it before running. As I’m sure you’ve read, it has many side effects when it comes to running. You certainly don’t want them to occur to you during your run. Therefore, put aside energy drinks and opt for other, healthier options. It’s best to avoid these types of drinks, and if you do, drink them in exceptional situations.