Skip to main content

Military Health System

Do sports / energy drinks enhance individual performance?

Image of Military health personnel wearing face mask discussing food options. Military health personnel wearing face mask discussing food options

Recommended Content:

Total Force Fitness | Physical Fitness | Nutritional Fitness

Sports drinks claim that they "increase performance," "rehydrate," and "refuel." What does this mean and should you include them as part of your work out?

What do sports drinks have in them?

Sports drinks contain electrolytes and carbohydrates (energy or fuel source). Carbohydrates replace the energy used to fuel your workout. Dextrose and high-fructose corn syrup are two commonly used energy sources.

Are all sports drinks the same?

Many energy sports drinks are available, however the energy source used for sports drinks varies. For example, some contain dextrose, a rapid source of fuel, while others use high-fructose corn syrup, which fuels muscles more slowly than dextrose. The cost of sports drinks can also vary with some being more expensive than others based on the cost of ingredients (high-fructose corn syrup is cheaper to produce than dextrose). Absorption rates of sports drinks is also different, dextrose has two glucose molecules, while high fructose corn syrup consists of glucose and fructose. Muscles absorb glucose more quickly than fructose. So if you are looking to fuel more quickly you will want to choose a beverage that is made primarily of dextrose.

Can sports drink increase your performance?

When it comes to "increased performance," there is no agreement on the definition. However, the use of sports drinks as fuel during exercise has been associated with performing an activity for a longer period of time.

When to include sports drinks...

Sports drinks aim to fuel the exercising muscle. However, not all exercise calls for drinking an energy-containing sports drink. You should critically analyze your exercise to ensure it meets the recommendations for adding energy containing sports drink. Different types of exercise require different amounts of energy replenishment. For example, intense exercise (an exercise level that makes it hard to carry on a conversation) lasting longer than one hour calls for ingesting, eating, or drinking 30-60 grams of carbohydrate per hour.

Additionally, endurance exercise (an exercise level of breathing hard but still being able to have a conversation) lasting greater than one hour also increases your need for energy replenishment. Exercise lasting less than one hour does not typically indicate a need for an energy-containing sports drink. Keep in mind that excess sports drink consumption can lead to weight gain.

Here are sports drink recommendations:

Exercise Time

Amount of Carbohydrate

Less than 1 hour

0 grams

Intense Exercise: 1 hour or longer

30 to 60 grams per hour

Endurance Exercise: 1-2 hours

30 grams per hour

Endurance Exercise: 2-3 hours

60 grams per hour

Sports drinks can aid in recovery after both intense or endurance exercise when used correctly. The next time you reach for a sports drink, make sure that drink is going to help you meet your performance goals; understand the amount and intensity of your exercise; read the sports drink label; identify the source of energy (dextrose versus corn syrup); identify how much energy (carbohydrates) it contains.

Making a smart choice will ensure you get the energy you need to enhance your performance.

For more information about diet and exercise, call your local military medical treatment facility's Nutrition Services Department.

You also may be interested in...

Monitor Your Diabetes and Health Daily, One Step at a Time

Article
2/23/2023
Diabetes infographic

When you have diabetes, proper foot care is often overlooked.

Recommended Content:

Medical and Dental Preventive Care Fitness | Nutritional Fitness

Want to Avoid Getting Sick? Here Are Some Tips to Boost Your Immunity

Article
2/7/2023
Everything you eat matters

Just like wearing personal protective equipment like gloves, goggles, and masks can minimize your exposure to workplace injuries and illnesses, personal protective nutrition and lifestyle practices can do the same to boost your immunity.

Recommended Content:

Nutritional Fitness | Performance Nutrition: Fuel Your Body and Mind

How Blue Angels and Thunderbirds Keep Flying 300 Days a Year

Article
12/16/2022
U.S. Air Force Capt. (Dr.) Travis Grindstaff at Nellis Aviation National air show

The U.S. Navy Blue Angels and U.S. Air Force Thunderbirds high-performance demonstration teams rely on their flight surgeons to sustain their readiness for more than 300 shows a year.

Recommended Content:

Civil Support | Health Readiness Support Division | Physical Fitness

How the U.S. Military Acclimates Units to High-Altitude Operations

Article
11/28/2022
Service members on a mountain

The Military Health System takes measures to prevent and mitigate altitude sickness in service members operating at high altitudes. For best results, it’s key to acclimate units gradually and progressively.

Recommended Content:

Total Force Fitness | Health Readiness & Combat Support

Lifestyle Changes Could Add 10-15 Years to Your Life

Article
11/8/2022
A female Navy physical therapist works with a senior citizen lying on a table holding a ball.

You're never too old to start being more physically active and eating healthier, which can add years to your life.

Recommended Content:

Preventive Health | Total Force Fitness

What Does Vitamin B Do for Me? Much More than You Think

Article
10/17/2022
A colorful board of foods with vitamin B including grains, vegetables,, and meats.

Why all eight of the B vitamins are essential to your health.

Recommended Content:

Nutritional Fitness

Out for a Bike Ride? Remember These Safety Tips

Article
10/11/2022
A safety officer overlooks bike riders on a street

Bike riding is a popular form of transportation, physical activity, and fun, but doing it safely is key.

Recommended Content:

Physical Fitness | Summer Safety | Winter Safety

Avoid summertime food poisoning with these easy tips

Article
8/12/2022
Someone cooking on a grill

Food safety in the summer is just as important as sunscreen

Recommended Content:

Nutritional Fitness | Summer Safety | Summer Safety

Yoga Shield: Building Mental and Physical Resiliency

Article
8/9/2022
Airman teaches yoga to a variety of Airmen in Springfield, Ohio, so they learn mental and physical resiliency.

Airman teaches yoga to decrease stress, enhance resiliency

Recommended Content:

Physical Fitness

Ask the Doc: Can I Develop Sudden Food Allergies?

Article
8/1/2022
Allergy Test

Have you ever had an allergic reaction and not know you had an allergy?

Recommended Content:

Nutritional Fitness | Ask The Doc

How Performance Nutrition Can Help You Maintain Readiness

Article
7/29/2022
A person serving himself a salad

Performance nutrition is a major key to force readiness.

Recommended Content:

Performance Nutrition: Fuel Your Body and Mind | Total Force Fitness | Nutritional Fitness

How Registered Dietitians Can Help You Fuel for Peak Performance

Article
7/25/2022
A woman leads a presentation.

Registered dietitians can help service members reach their goals with healthy and safe options.

Recommended Content:

Nutritional Fitness

The Need for Speed Requires Intense Training

Article
7/18/2022
 Military personnel conducts routine ops in US 3rd Fleet

Tom Cruise has nothing on real military pilots and their training.

Recommended Content:

Health Readiness & Combat Support | Education & Training | Physical Fitness

How Diet, Lifestyle and Mental Health Impact Your Overall Health

Article
7/13/2022
Military personnel holding a cookie and broccoli

Think you might need to lose a little weight? You're not alone. Even in the military, where maintaining physical fitness remains a job requirement and a key component of military readiness, thousands of service members struggle with weight.

Recommended Content:

Nutritional Fitness | Performance Nutrition: Fuel Your Body and Mind

Tips for Enjoying Outdoor Activities as Summer Arrives

Article
6/27/2022
People biking on a trail in protective gear

Biking, paddle boarding, swimming, and hiking are good ways to get outside in nature in the summer.

Recommended Content:

Physical Fitness | Summer Safety
<< < 1 2 3 4 5  ... > >> 
Showing results 1 - 15 Page 1 of 6
Refine your search
Last Updated: December 29, 2022
Follow us on Instagram Follow us on LinkedIn Follow us on Facebook Follow us on Twitter Follow us on YouTube Sign up on GovDelivery