Energy For The Season

By Sharon Jane Akinyemi

As we approach the end of the year, so many parties , festivals, celebrations  taking place all over the country. Most families see it as a time to eat, drink and be merry. My candid advice is to do all things in moderation especially in what you drink. Did  you know that

1. Caffeine is a safe ingredient. In fact, caffeine is safely consumed every day, in a wide variety of foods and beverages. It has been consumed by BILLIONS of people around the world – and has been for HUNDREDS of years.

2. Most energy drinks contain significantly less caffeine than a similarly-sized coffeehouse coffee. In fact, many contain about half. A 16 fluid ounce energy drink typically contains between 160 and 240 milligrams of caffeine, while the same size coffeehouse coffee contains around 300 to 330 milligrams.

3. Energy drinks, their ingredients and labeling are regulated by the National Agency for Food and Drug Administration (NAFDAC) and, as with most consumer products,

4. Many of the common ingredients found in energy drinks occur naturally in other foods that we enjoy regularly such as seafood, poultry and grains, as well as plants.

5. Taurine, a common ingredient in energy drinks, is an amino acid that is naturally found in the human body, as well as in food items such as seafood, scallops and poultry. Because taurine exists naturally in breast milk, it is also used as an additive in infant formula, one of the most researched products sold.

6.Guarana, another ingredient found in some energy drinks, is a nut-like seed from plants native to South America and is a natural source of caffeine.

7. Leading energy drink makers voluntarily:

•display total caffeine amounts – from all sources – on their packages;

•display an advisory statement on their packages indicating that the product is not intended (or recommended) for children, pregnant or nursing women, or persons sensitive to caffeine; and

•do not market energy drinks to children or sell or market them in primary and secondary schools. (As stated by Energy drink Information)

Also in a recent article, Augustine Aminu highlighted the facts that

The National Agency for Food and Drugs Administration and Control (NAFDAC) on Sunday warned the public against indiscriminate consumption of energy drink for health reasons.

Director, Pharmacovigilance and Post Market Surveillance Directorate of the agency, Adeline Osakwe, gave the warning in an interview in Abuja.

According to her, energy drinks are supplements that contained high caffeine and carbohydrate which are made to make a person hyper active.

“The effect of the caffeine in energy drink makes people to get high, to be stimulated and of course, it makes the person’s heart to beat faster.

“It can have adverse effects, especially when the person over uses them and it accumulates in the system. The caffeine in it can lead to increase in blood pressure.

“It stimulates the heart to the extent that it worsens heart disease condition; energy drink should not be used like drinking water,’’ she warned.

The director said energy drinks were mostly recommended for sports people when it was necessary to boost their energy after or before sport.

She said energy drink had not been considered as narcotic or hard drug because it only contained caffeine and its effects could be controlled.

Osakwe promised that the agency would intensify its awareness and enlightenment campaign on consumption of the product, advising that children should not be given energy drink.

She warned against drug abuse, stressing that many people had abused cough syrups which contained codeine.

Osakwe assured of the commitment of NAFDAC to safeguard health of Nigerians and urged the public to support the agency in achieving its mandates.

A host of energy drinks, shots, and gels are flooding the marketplace, promising to get you through your afternoon meeting, yes, but that’s just the beginning. Today’s energy products also claim to boost your workout, improve your health, and help you stay more alert. It’s no surprise that business is booming: Around the world in 2010, energy-starved people downed close to 2 billion cans of a particular  Energy Drink, a brand barely known in this country just 10 years ago.

In 2005 energy drinks reached over three billion dollars in sales a year and in 2006 the energy drink industry surpassed five billion dollars in sales a year with over a forty five percent growth rate. Global energy drink sales are expected to surpass $20 billion by 2013!

Energy drinks are positioned to become the Coke and Pepsi of tomorrow. Just step over to your local convenience store and you will notice that the youthful demographic is no longer purchasing Carbonated Beverages (Coke, Pepsi, Mountain Dew) as their primary beverage choice. Energy drinks have become a stark comparison of how Coke and Pepsi revolutionized the carbonated soft drink industry.

“The market for the drinks is the youth population and they are loving its effects. As you know, Nigeria’s population is mostly youths. So any product targeting the youth, has a big market.

“Energy drinks are typically attractive to young people with approximately 66 per cent of its drinkers being of age range 13 and 35 years old, with males being approximately 65 per cent of the market,”

In Nigeria alone, the market value of energy drinks hit several  billion last year.

Research forecasts that by 2014, sports and energy drinks’ global market value may reach $47 billion, according to Just-drinks.com, a compiler of beverage industry information.  How does the “energy” in one of these products compare with, say, the energy you get from a homemade millet drink or a banana. What really works to power you through your run or a meeting with your boss?

What’s Really in an Energy Drink?

Known for their fast-acting jolt, energy drinks, a high dose of caffeine and a varying blend of “energizing” extras that include vitamins and amino acids and herbal supplements. But despite the eye-catching cans and slick marketing, the main ingredient responsible for that taste is good old-fashioned sugar. “Calories are energy, plain and simple; reported by Zeratsky, RD, a dietitian at the Mayo Clinic in Rochester, Minnesota. “It’s what your body uses for fuel. Any food, whether it’s a turkey sandwich, a can of soda, or an apple, has energy. Energy drinks should be thought of as calorie drinks.”

They can pack a lot of them, too: A 454 gram can of  Energy Drink has 220 calories. That is quite high. Unlike most foods, however, most of the calories in energy beverages come from simple sugars. Devoid of fiber, fat, and protein, three nutrients that slow digestion, the sugar hits the bloodstream quickly, giving you the superfast rush you crave. Sadly, it’s short-lived. “Your body wants only so much sugar in the blood at a time, When it receives a big load, the pancreas shoots out any additional insulin to push sugar it doesn’t currently need into fat cells.” In the long run, having too many energy drinks, like consuming too much soda, can cause weight gain. In the short term, you are faced with the infamous energy-drink crash. Either way, you’re left tired and still looking for a lift.

Hoping to skip the sugar and save calories, some women opt for the sugar-free versions of their favourite energy drinks, relying on the high caffeine content to give them a boost. “Caffeine is widely studied and well-known for making you feel more alert,” says Matthew Ganio, PhD, a reseacher. “But its effects come from being a stimulant, meaning it makes you feel energetic by offsetting the mental and physical fatigue that occurs throughout the day, especially during exercise.” Currently, the there is no regulatory body that limits the amount of caffeine in energy drinks, so manufacturers often pack from 50 to 200-plus milligrams into a 450 gram serving (the average cup of coffee contains anywhere from 40 to 180 milligrams). Check the label, however, because some drinks go way beyond that range. In some people, more than 200 milligrams can cause insomnia, nervousness, headache, and nausea.

As for the effectiveness of the brand-specific blend of supplements and amino acids, it’s debatable. “These ingredients are mainly about smart marketing.”Some have studies backing the beneficial claims, but most of these ingredients are in quantities far below the amounts needed for any actual benefit.” If you’d prefer a low-tech boost, go for a glass of milk, a cup of yogurt with fruit, or an apple with a little peanut butter. The mix of carbohydrate, protein, and fat will ultimately slow digestion, thus preventing the spike and subsequent roller-coaster drop in blood sugar. “Your energy will last longer, and you’ll get a nice dose of nutrients along with the calories.

However in a recent research, by Jarret Morrow  on May 28, 2013;  did an extensively study on a particular energy drink that is currently on the market.  Research on potential performance enhancing effects have included the following result:

Improved reaction time, aerobic and anaerobic performance (Alford et al).

Increased upper body endurance, but no effect on anaerobic performance (Forbes et al).

Improved 1 hour of cycling at 70% maximal.

Because your health is of utmost important, this season and always, I have decided to include:

ONE DAY DIET AND EXERCISE  PLAN

MONDAY

BREAKFAST

A medium cup of oat cereal with skim milk with a table spoon of honey : 300calories

  OR

Two slices of Whole grain bread (wheat) with a medium cup of green tea: 200 calories

LUNCH

Small bowl of vegetable soup prepared with  fish with a small wrap of amala or wheat or unripe plantain amala:500 calories

  OR

1/2 serving of vegetable salad with six table spoon of ofada rice with fish or poultry stew. 470 calories

OR

Two slices of boiled yam or three pieces of boiled sweet potatoes with fish and vegetable sauce: 450 calories

SNACKS

Fresh vegetable juice ( three carrots/1 lemon or orange: 135calories

Fresh pineapple( five slices): 100calories

EXERCISE

Brisk walk  for 30min-1hr or Skipping for at least 30 min.

Note that it is advisable to see your physician before embarking on an exercise programme .

MERRY CHRISTMAS AND A FRUITFUL NEW YEAR