The truth about energy drinks for student athletes

If you need a pre-workout for energy but you skipped breakfast and barely drank any water running on 5 hours of sleep and expect an energy drink to “give you the boost” you are doing the equivalent to rearranging furniture on a sinking ship.

Energy drinks are not the right way to fuel workouts, and both high school and college athletes should focus on proper nutrition in the hours leading up to training, getting adequate sleep the night before and hydration instead.

The Truth About Energy Drinks

Many athletes turn to energy drinks for a quick boost before training or competition. These drinks often contain high levels of caffeine, added sugars, and artificial ingredients that may provide short-term stimulation but can have negative long-term effects. 

I encourage parents to exercise extreme caution if purchasing these drinks for their athletes. Furthermore I am against any athlete relying on these dangerous drinks for “energy” when it is clear they did not eat enough meals and drink fluids leading up to training. We get our energy from real food. 

Excessive caffeine intake can lead to poor appetite, anxiety, increased heart rate, and disrupted sleep patterns—all of which can impair performance and recovery.

Caffeine can give you a temporary lift, but it’s not a substitute for proper nutrition. Too many athletes think they need an energy drink to perform well, when in reality, they need to focus on quality meals and hydration strategies.

Fueling Workouts the Right Way

Incorporate plenty of whole foods that provide a steady release of energy, rather than the quick spike and crash associated with sugary beverages. 

Simple nutrition tips for high school and college athletes:

Prioritize Complex Carbohydrates – Carbs are the body’s primary energy source, especially for high-intensity sports. Grab some cherry juice, berries, banana, or sweet potatoes to provide lasting fuel. 

Right before a workout you can use honey, applesauce or pretzels for quick fuel!

Include High-Quality Protein – Protein supports muscle repair and growth. Lean meats, eggs, Greek yogurt, and plant-based proteins like beans and tofu should be staples in an athlete’s diet.

Hydrate Properly – Water is the best hydration choice. For longer workouts, athletes can use electrolyte-rich drinks like coconut water or add a pinch of sea salt to their water for sodium balance.

Instead of energy drinks,we recommend carbs that provide natural energy, such as honey, fruit, dates, and quick carbs. A pre-workout snack like a banana with a smoothie with berries and Greek yogurt can provide sustainable energy.

Plan for Recovery – Post-workout nutrition is just as important as pre-workout fuel. Consuming a mix of protein and carbohydrates within 30-60 minutes after exercise helps replenish glycogen stores and repair muscles. Examples include chocolate milk, a turkey sandwich, orange, creatine protein smoothie.

The Bottom Line

My approach to sports nutrition is rooted in real, whole foods, consistency in routine, sleep, hydration and route rather than quick fixes. 

Energy drinks may seem like an easy way to boost performance, but their negative effects outweigh any short-term benefits. For sustained energy, improved endurance, and optimal recovery, high school and college athletes should focus on a nutrient-dense diet, proper hydration, and strategic meal timing.

Athletes who fuel their bodies properly will always have the competitive edge! It’s not about quick energy—it’s about lasting performance. Nutrition is your secret weapon.

By making smart nutrition choices, young athletes can maximize their potential, stay healthy, and perform at their best without relying on artificial stimulants.

How to actually fuel your workouts and training:

https://nutritionwithwendi.com/blog/nutrient-timing-for-athletes/…

What to eat before workouts:

https://nutritionwithwendi.com/blog/what-to-eat-before-your-workout/…

What to eat for breakfast on game day:

https://nutritionwithwendi.com/blog/top-five