The Energy Drink Buzz. Developed by Registered Dietitians Nutrition Services Alberta Health Services

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1 The Energy Drink Buzz Developed by Registered Dietitians Nutrition Services Alberta Health Services

2 Overview What is an Energy Drink? Energy Drinks vs. Sports Drinks Are Energy Drinks Safe? Ingredients What s Your Fuel? 2

3 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 3

4 Energy Drinks vs. Sport Drinks Energy 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 Sports Drinks High in sugar Contain added sodium and potassium (electrolytes) May help for intense exercise or sport competition Hydrate our body Do not contain caffeine 4

5 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 5

6 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 November

7 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. 7

8 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. 8

9 Caffeine in Your Brain Brain without caffeine: Sleep Receptor + Sleep Molecule = Healthy Sleep Brain with caffeine: Caffeine Sleep Receptor + Sleep Molecule = Sleeping problems Heart rate Sleep Molecules Caffeine: increases heart rate and blocks sleep molecules 9

10 Side Effects of Caffeine Increased heart beat Cold sweats Shakes Diarrhea Increased urine Nausea Nervousness 10

11 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 11

12 Other Sources of Caffeine in Energy Drinks Guarana Kola nut Yerba Mate Cocoa 12

13 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 13

14 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. 14

15 Energy Drinks and Sugar How much sugar is in an energy drink? 15

16 Energy Drinks and Sugar Answer 14 teaspoons of sugar in 473 ml can 1 sugar packet = 1 tsp sugar 16

17 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. 17

18 Energy Drinks: Medicinal Ingredients Ginseng Ginkgo Guarana Thiamine Pyrodoxine Niacin Pantothenic Acid Inositol Carnitine Taurine Glucuronolactone 18

19 Energy Drinks Can Lead To Energy Crashes Dependence Cavities Poorer Diet 19

20 Money Adds Up Quickly One energy drink each day will cost you Each week = $ Each month = $ Each year = $ *based on average cost of $3.00 a can 20

21 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 21

22 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) 22

23 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 23

24 What Do You Think? Has your opinion of energy drinks changed? What choice can you make to improve your energy levels in the future? 24

25 References 25

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