Do energy drinks support muscle growth?

Energy Drinks Do Not Support Muscle Growth and Pose Significant Health Risks

Energy drinks do not directly promote muscle growth—their primary active ingredients are caffeine and carbohydrates, which may enhance exercise performance acutely but do not stimulate muscle protein synthesis or hypertrophy. 1, 2

Why Energy Drinks Don't Build Muscle

The International Society of Sports Nutrition concluded that the primary ergogenic nutrients in energy drinks are carbohydrate and/or caffeine, not muscle-building compounds. 1, 2 These ingredients may improve exercise performance temporarily, but this does not translate to muscle growth. 2, 3

• Energy drinks contain stimulants like caffeine, taurine, B vitamins, and herbal extracts, but none of these ingredients have been proven to stimulate muscle hypertrophy. 1, 2
• The caffeine in energy drinks (typically >200 mg per serving) can enhance acute aerobic performance and alertness, but does not increase muscle protein synthesis. 2, 3
• Evidence shows that caffeine may improve endurance and repeat sprint performance, but has minimal to no effect on maximal muscle strength or power production at typical energy drink doses. 2, 3, 4

What Actually Supports Muscle Growth

For muscle hypertrophy and strength gains, the evidence supports entirely different supplements:

• Creatine has strong evidence (Level A) for increasing muscle mass and strength through enhanced phosphocreatine resynthesis. 1, 5
• Protein supplementation consistently increases or preserves muscle mass when combined with resistance training. 1, 5
• Polyunsaturated fatty acids show evidence for preserving muscle mass. 5
• Energy drinks are notably absent from evidence-based recommendations for muscle growth. 1, 5

Significant Health Risks of Energy Drinks

The American Academy of Pediatrics explicitly states that stimulant-containing energy drinks have no place in the diets of children and adolescents due to cardiovascular and neurological risks. 1, 6, 7

Cardiovascular and Metabolic Dangers

• Energy drinks contribute excess calories (averaging 143-145 kcal per serving) while providing no key nutrients, increasing risk of obesity, type 2 diabetes, and cardiovascular disease. 1, 6
• Daily consumption of sugar-sweetened beverages (including energy drinks) increases hypertension risk by 8% per serving and coronary artery disease risk by 17% per serving. 1
• High caffeine content causes adverse cardiovascular effects including tachycardia, arrhythmias, and blood pressure dysregulation. 1, 6, 7, 8

Caffeine Toxicity Risk

• Guarana, commonly added to energy drinks, contains additional caffeine plus theobromine and theophylline—when combined with the primary caffeine content, this can lead to caffeine toxicity even when individual amounts appear safe. 1, 6
• Adolescents should consume <2.5 mg/kg body weight of caffeine, a threshold easily exceeded with energy drinks. 6
• Common adverse effects include anxiety, nausea, insomnia, tremors, and reduced sleep quality, with more serious effects including cardiac arrhythmias. 1, 6

High-Risk Populations

• Nearly two-thirds of teens report using energy drinks, with 31% of 12-17 year-olds consuming them regularly and 5% daily. 1, 6
• Energy drinks are contraindicated in children (aged 2-12), pregnant or breastfeeding women, and those sensitive to caffeine. 2
• Diabetics and individuals with cardiovascular, metabolic, hepatorenal, or neurologic disease should avoid energy drinks or consult a physician before use. 2

Clinical Pitfall to Avoid

Do not overlook cumulative caffeine load when patients consume multiple caffeinated beverages throughout the day—energy drinks combined with coffee, tea, or other caffeinated products can rapidly exceed safe limits (≤400 mg daily for healthy adults). 6, 2

Bottom Line for Muscle Growth

If the goal is muscle growth, recommend evidence-based interventions: resistance training combined with adequate protein intake (1.6-2.2 g/kg body weight daily) and consider creatine supplementation (3-5 g/day maintenance dose). 1, 5 Energy drinks offer no muscle-building benefit and carry substantial health risks, particularly in adolescents and young adults. 1, 6