Can Drinking Soda Help Improve Athletic Performance?
by Melinda Burris
There is an ongoing debate surrounding the question of whether athletes or casual fitness buffs should grab a soft drink before a workout to give them an added energy rush to complete vigorous training. Some scientific studies have suggested that consuming these drinks can boost recovery times after intensive exercise. This article examines the argument for and against consuming sodas as part of your workout routine.
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Fitness writer Lecia Bushak argues against the idea, citing the fact that “sugary soda can have a negative effect on your entire body — whether or not you’re exercising.”1 The author also argues that rather than helping your athletic performance reach new heights, the high sugar content in soft drinks and most energy drinks can cause serious health problems such as putting too much strain on your kidneys, and harming your metabolism. It’s also important to note that consuming a lot of sugary drinks can quickly up your caloric intake, causing you to gain weight — the exact opposite of what you are trying to achieve if your goal is to become toned or shredded.1
A 2014 scientific study found that the amount of added sugar adults consume has a direct correlation to their propensity to develop cardiovascular disease and decrease their lifespan. Continued consumption of soda can also put you at risk for developing serious chronic diseases including type 2 diabetes and obesity.1 Given the long-term risks to your health caused by regular intake of sugary drinks, most health experts recommend other options.
Caffeine and Carbohydrates – The Perfect Combination to Up Your Endurance Level?
However, there are some who believe that the combination of caffeine and carbohydrates contained in soft drinks can lead to increased endurance and yield optimal physical performance. This research was conducted by researchers at Sheffield Hallam University in the UK and published in the British Journal of Sports Medicine.
The participants for this investigative study were soccer players. They were given drinks that contained caffeine and carbohydrates to drink prior to the start of the game. Researchers observed noticeably higher endurance levels which was attributed to the carbohydrates in the pre-game drinks. An increased level of skill among the players was also noted. This was deemed to be the result of the caffeine in the pre-game drinks.2
An earlier study focused on whether consuming drinks that include caffeine and carbohydrates can help athletes lesson their recovery time after vigorous exercise. The study concluded that by drinking beverages with caffeine and carbohydrates, athletes can restore their glycogen supply, the main source of fuel for muscles, more quickly, which means a shorter recovery time.2
Experts Disagree
Clearly experts and study findings disagree. Yet, any health and fitness professional will tell you that consuming too much sugar is bad for you. A 12-ounce soft drink contains 10 teaspoons of sugar. Loading up on sugary drinks will likely give you a short term burst of energy, but your body will ultimately pay for that caffeine “jolt.” Once your body has used up all the sugar it was relying on to maintain stamina, it causes you to experience a “sugar crash.” When this occurs, you are left feeling fatigued and drained for quite awhile because it takes time for your body to resume using its natural sources of energy like fats and proteins. When the sugar wears off, your athletic performance diminishes quickly and substantially.3 So, while sugar and carbonated drinks may be helpful in the short-term, ultimately, their impact on your ability to train and compete is a negative one.
What about Calories?
If you’re training goal is to lose weight, regularly drinking soft drinks will only undermine your progress. Because of the high sugar content, the average 12 ounce serving of soda is about 150 calories. Consuming just one can each day can lead to weight gain of 15 pounds of fat each year.3 As mentioned previously, there are additional health risks associated with regularly consuming soft drinks.
Research has shown that your body gets used to high levels of sugar and when you suffer the inevitable “sugar crash” you are left feeling fatigued and less alert. Drinking sugary carbonated drinks leads to tooth decay, heart disease, and high blood pressure. Consuming a lot of soda has also been linked to a higher risk of depression and aging skin.3
What about diet soft drinks you may ask? While this is a better alternative to regular soda since they don’t contain added sugars, it is wise to choose carefully and read the ingredients label, so you know what you are putting into your body. Most diet sodas contain caffeine and artificial sweeteners, so you are still putting yourself at risk for experiencing a “crash” once these stimulants have worn off.3 So, what should you drink pre and post workout?
Most experts encourage athletes and fitness enthusiasts to consume water before, during, and after an intense workout or competition. Doing so will keep you hydrated and save your body from yo-yoing back in forth between an energetic sugar and caffeine high and sudden fatigue when these stimulants wear off.
If you still feel you need something to get you going for an early morning training session, consider black coffee. Caffeine is naturally found in coffee and drinking it prior to working out has been noted to improve muscle function, particularly in the lower legs. This would make having a cup prior to running or jumping hurdles seem like it has real possibilities for improving your training or competition performance. Caffeine is a stimulate; therefore, consuming it does improve cognitive function, making us more alert.4 There are still some concerns to consider, however.
Caffeine can cause stomach upset for some people, so if you aren’t already a coffee drinker with a good understanding of how it affects you, proceed cautiously by consuming it in small amounts at first. Lastly, remember that caffeine is a stimulant and if you consume too much, it can lead to irritability and insomnia. Since your mind must be focused to get the most out of any exercise or for you to turn in your best performance in competition, you need to maintain a positive outlook. Lack of sleep will cause you to struggle to concentrate and cause fatigue, which means your performance will suffer.4
Conclusion
When all is said and done, water is still your best bet to keep you hydrated before, during, and after exercise. It has no harmful ingredients or additives, and keeping your body hydrated is good for your health, which is why health care providers recommend consuming eight glasses of water each day.
References:
- Bushak, L. 26 August 2019. “The Effects of Carbonated Drinks on Exercising.”
- Hindustan Times. 22 December 2011. Soda, The Best Performance Enhancing Drink.
- Adventure Fitness Club. 17 May 2021. How Drinking Soda Can Affect Your Performance at the Gym.
- Ackers, A. 29 September 2021. What Are the Pros and Cons of Drinking Coffee Before a Workout?
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