Energy drinks are ineffective! A thorough explanation from a serious energy drink mania

Posted on July 7, 2014 | Last updated February 17, 2025

Effects of Energy Drinks
For some reason, energy drinks are often confused with nutritional drinks... The conclusion is that there is hardly any effect from energy drinks.

While sugar and caffeine can cause changes, energy drinks don't have a dramatic effect in waking you up. With caffeine comparable to that of a cup of coffee, it's hard to say that it will drastically alleviate sleepiness, nor will it improve physical strength or vitality.

The sugar content in energy drinks isn't particularly high, being on par with cola. Caffeine is also about the same as a cup of coffee. Expecting dramatic effects from such a small amount of caffeine seems unreasonable. If you do experience effects like being unable to sleep, it's likely due to having very little caffeine tolerance or possibly a placebo effect.

That being said, since energy drinks are not the same as drinking mineral water, your body will still react to their consumption. Even so, considering that the contents are similar to cola and coffee, it's best to think of the effects of energy drinks in those terms.

There are many articles online that exaggerate the effects of energy drinks or suggest that you rely on them for energy, but it’s important not to be misled. Always compare the ingredients with other foods and beverages and make your own judgment.

Author information Author: Energy Drink-kun

In 2001, while living in the United States, I encountered energy drinks through the dance scene and was deeply impressed. After returning to Japan, I found that energy drinks were considered novelty beverages, so I established a comprehensive website in 2013 to share the true appeal of energy drinks. As an energy drink enthusiast, I began drinking them seriously again, collecting over 7,000 varieties of energy drinks from various countries. I am also active as a critic and expert, receiving media interviews.

Caffeine Awakening Effect (Sleepiness Alleviation)

One of the key factors in experiencing the effects of energy drinks is caffeine. Caffeine has a stimulating effect, so you might feel less sleepy and more alert.

The Effect of Caffeine in Energy Drinks (Energy Drink Ingredients)

Due to individual differences, some people have a higher tolerance to caffeine. For example, drinking an energy drink with 160mg of caffeine (about the amount in two cups of coffee) may not have any noticeable effect for some people, and they can still sleep normally. On the other hand, people with low tolerance may feel jittery or unable to sleep even after one cup of coffee, so it’s clear that the effect of energy drinks (and coffee) varies depending on one’s tolerance.

Since the experience of caffeine’s awakening effect is different for each person, it’s hard to say definitively whether it works or not. If one energy drink doesn't work, drinking several more is not advisable, even if you don't feel much effect from the caffeine.

Drinking too many caffeinated beverages like energy drinks or coffee may lead to caffeine addiction, so be cautious.

Blood Sugar Rise Effect

Effects of Energy Drinks
Energy drinks contain significant amounts of sugar, which causes a rapid rise in blood sugar levels. This can provide energy to the brain, making you feel more alert and giving your body an energy boost, but consuming 30–60g of sugar won't turn you into a superhuman.

Interestingly, energy drinks don't contain an unusually high amount of sugar compared to sodas like cola and Fanta. Have you ever felt particularly energized after drinking soda? Probably not. Excessive sugar intake may lead to weight gain, but it’s unlikely to have any significant energy-boosting effect.

Is It Effective to Drink an Energy Drink Before Training?

I (Energy Drink Enthusiast) do some heavy weight training and often drink an energy drink before my workouts. The main reasons are for the sugar-based energy boost, caffeine, and B vitamins. An energy drink helps quickly fuel my body with energy, and I enjoy it while working out.

If You're Serious About Training, Drink Something More Effective Than an Energy Drink

As a side note, people who are seriously into training usually take specialized pre-workout supplements that offer more noticeable effects. These supplements contain much higher amounts of caffeine, beta-alanine, amino acids, and vitamins, providing significant changes in the body’s performance. You won't feel this level of change with just an energy drink.

B Vitamins Effect

Effects of Energy Drinks
B vitamins play a role in energy production and metabolism, helping to keep you energized. Athletes and people in physically demanding jobs need to consume more B vitamins. They also support the metabolism of calories and sugar, potentially enhancing the synergistic effect of the energy boost.

Many domestic and international energy drinks contain B vitamins.

Amino Acids Effect is Minimal

Effects of Energy Drinks
Japanese energy drinks often contain amino acids like arginine and BCAA, but the amounts are so small that you likely won’t feel any noticeable effects.

For example, Regain Energy Drink contains 1,000mg of arginine, which is much higher than most other brands. However, bodybuilders typically consume 5g of arginine before workouts, which is more than five times the amount found in an energy drink.

I wouldn't trust blogs claiming that the small amounts of amino acids in energy drinks will provide significant benefits.

Fitness-Oriented Energy Drinks Gaining Popularity in the U.S.

As an exception, Monster Energy released its "Muscle Monster Series" and "Rockstar Sports Series (discontinued)," which include 25g of protein. These drinks provide more than just the usual energy blend, and they may actually offer something of value.

Additionally, the fitness-focused Bang Energy Drink has gained popularity since 2018. It contains 300mg of caffeine and is enhanced with creatine, making it a hit in the fitness community. The exact amount of creatine isn't listed, but with 300mg of caffeine in a 473ml can, this amount of caffeine should provide a noticeable effect.

Since Bang Energy's rise in popularity, Rockstar and Monster have also introduced high-caffeine variants.

Reviews

Don’t Expect Over-the-Top Effects from Energy Drinks

Energy drinks are not medications or supplements, so it’s unreasonable to expect dramatic effects from them. This is the opinion of Energy Drink Enthusiast, who has tried hundreds of different energy drinks. If you compare the caffeine, sugar, and amino acid contents of energy drinks to those of other beverages or supplements, you'll quickly realize that they’re just a type of juice.

Many energy drink enthusiasts drink them without expecting any particular effect, simply enjoying the flavors, designs, and the image of the brand.

Considering the release of the caffeine-free Monster Energy Unleaded in the U.S., it’s clear that the world of energy drinks has moved away from being all about caffeine since around 2014.

Judge the Contents of Energy Drinks Yourself

As mentioned at the beginning, energy drinks in Japan are often mistakenly thought of as "overseas nutritional drinks," leading people to expect significant effects from them. But in reality, they are just sugary beverages.

Unfortunately, many blogs in Japan exaggerate the effects of energy drinks, making it seem like small amounts of ingredients can have profound impacts. Don’t take this at face value—check the ingredients and their amounts, and research the possible effects on your body.

Energy drinks aren’t meant to have any major effects, so just enjoy your favorite flavor when you feel like it. You drink soda, coffee, and tea in a similar manner, right?

Even if the effects you feel after drinking a Red Bull or Monster are placebo, it doesn’t diminish the fact that some people use energy drinks as part of their routine to pump themselves up for specific activities.

Red Bull and Pocari Sweat Mix Is Placebo

However, Don’t Overconsume

The most important thing to watch out for is not the effectiveness of the drink but the risk of acute caffeine poisoning from excessive consumption, such as a racing heart. Additionally, drinking more than the recommended amount on a daily basis can lead to chronic caffeine addiction.

Many energy drink enthusiasts have experienced the effects of overconsumption, so it's wise to avoid excessive intake (ヽ´ω`).