Energy drinks are one of the most popular drinks for the general population. Whether it is for an early morning shift, before a workout, or a late night of studying, most people gravitate towards energy drinks. These drinks often contain a lot of caffeine and sugar, which can give a quick burst of energy. But are they really helping your muscle or could they be doing more harm than good? Some studies show that energy drinks might slow down muscle recovery or even cause more muscle damage. When consumed over a period of time, these effects may become more drastic in younger generations. Not only are energy drinks viewed as an energy boost, they are viewed as a “cool drink.” Studies have shown that brands specifically target young teens and adults:
- 2/3 of energy drink consumers are 13-35 years old
- 2/3 of the consumers are men/young boys
In this blog, we’ll take a closer look at how energy drinks can affect your muscles and what that means for your health and fitness goals.
What Do Energy Drinks Do to the Body?
Energy drinks are designed as “energy boosters” for the body. Caffeine is a stimulant, which means it gives a “boost” to your nervous system, making you feel more energized and alert. Caffeine isn’t all bad, in fact studies show the benefits of caffeine. Some of these benefits include improved memory, increased alertness, improved aerobic endurance, and improved concentration. However, let’s look at how this stimulant can actually affect the body long term in excess consumption:
- Cardiovascular: Energy drinks can cause an increased heart rate due to an increase in blood pressure. Additionally, studies show incidences of atrial fibrillation and heart attacks after energy drink consumption in healthy boys ages 17-19 years old.
- Neurological: Caffeine intoxication can occur from 200 mg or more per day. This can lead to neurological effects such as anxiety, insomnia, muscle twitching and restlessness. High levels of caffeine intake also contribute to high cortisol levels and acute or chronic headaches.
- Gastrointestinal / Metabolic: Studies are showing that the large amount of sugar in energy drinks when consumed daily can increase the risk of type 2 diabetes. Additionally, the high sugar content can lead to obesity.
- Renal: Caffeine promotes sodium excretion through the urine, which can lead to a sodium imbalance in the body, thus dehydrating the body all together.
How Energy Drinks Impact Muscles
Energy drinks are not inherently “bad” when consumed in moderation. However, when consumed in excessive amounts, that is where we begin to see problems like the ones stated above. There is still limited research to prove whether or not energy drinks negatively impact muscle recovery. Although, the studies are beginning to lean in that direction. After some of the information provided above, we know that energy drinks dehydrate the body, which can lead one to believe that there must be some impact on overall muscle recovery. Some research is showing that energy drinks, such as Celsius, are causing cell death in the muscles (affecting recovery). More research and studies need to be conducted on the topic, prior to making an official statement.
Common Ingredients in Energy Drinks
Energy drinks are not known for their “healthy” ingredient list. In fact, many of the ingredients are added for flavor and stimulation rather than nutritional value. When you look at the back of an energy drink nutrition label, some common similarities you may find between different brands are:
- Sugars: Sucrose, Glucose, High fructose corn syrup, Sucralose
- Taurine
- Artificial colors / flavors
- Citric acid
- B Vitamins
Alternate Beverage Options for Boosting Energy
As we stated prior, caffeine itself is not bad, just when consumed in excess. Many other caffeine options have less sugar, as well as less caffeine, making them more beneficial towards your health and fitness goals. If you are a common energy drink connoisseur, but you may be wondering what some different alternative options may be, here are a few ideas:
- Coffee
- Green Tea
- Black Tea
- Matcha
References:
Alsunni A. A. (2015). Energy Drink Consumption: Beneficial and Adverse Health Effects. International journal of health sciences, 9(4), 468–474.
Thomas, L. (2023, May 29). Energy drinks may stunt muscle repair, new study suggests. News-Medical. Retrieved July 23, 2025, from https://www.news-medical.net/news/20230529/Energy-drinks-may-stunt-muscle-repair-new-study-suggests.aspx
