Do Athletes Actually Drink Energy Drinks? The Real Story Behind the Cans
Ever watch a pro athlete crack open an energy drink right before a game? It looks like a ritual - like they’re loading up on liquid power. But here’s the truth: most elite athletes don’t drink energy drinks at all. Not during competition. Not even in training. And the ones who do? They’re usually not the ones you see on TV.
What’s Actually in Those Cans?
Energy drinks aren’t just sugary soda with a fancy label. A typical 250ml can contains around 80mg of caffeine - that’s about the same as a strong cup of coffee - plus 27g of sugar, taurine, B-vitamins, and sometimes guarana or ginseng. The sugar alone is more than half the daily limit the World Health Organization recommends for adults. For athletes training for hours, that sugar spike might feel good at first. But it crashes hard. And when it does, your focus drops, your muscles feel sluggish, and your recovery slows.Why Do Athletes Avoid Them?
Professional teams have nutritionists on staff for a reason. In the NFL, NBA, and Premier League, energy drinks are rarely on the menu. Why? Because they’re not optimized for performance - they’re optimized for marketing. Take hydration, for example. Sweat during a 90-minute soccer match can cost you 1.5 to 2 liters of fluid. Energy drinks? They’re diuretics. Caffeine pulls water out of your body. So instead of rehydrating, you’re losing more. That’s why sports teams rely on electrolyte solutions with sodium, potassium, and glucose - not caffeine bombs. Even caffeine, when used properly, is dosed carefully. Studies from the International Society of Sports Nutrition show that 3-6mg of caffeine per kilogram of body weight improves endurance and reaction time. For a 70kg athlete, that’s 210-420mg. That’s three or four cans of Red Bull. But you don’t get that from a can. You get it from caffeine pills, gels, or coffee - controlled, precise, and without the sugar crash.The Sugar Problem
That 27g of sugar in one can? It’s not just empty calories. It triggers insulin spikes, which can lead to muscle fatigue and delayed recovery. After intense training, your body needs glycogen replenishment - not a sugar rush followed by a crash. Real athletes get carbs from bananas, rice cakes, oatmeal, or sports gels with a 3:1 or 4:1 glucose-to-fructose ratio. These are absorbed faster, cause less gut distress, and don’t spike blood sugar like energy drinks do. A 2023 study from the University of Queensland tracked 120 elite Australian athletes over six months. Those who avoided energy drinks reported 32% fewer episodes of mid-training fatigue and 28% faster recovery times. The difference wasn’t magic. It was just better fuel.
Who’s Actually Drinking Them?
If pros aren’t drinking them, who is? Mostly young athletes - high schoolers, college players, weekend warriors - who see influencers chugging cans on TikTok and think it’s the secret to getting faster or stronger. They’re not wrong to want energy. But they’re misled. I’ve talked to coaches at Brisbane high schools. One told me his team used to hand out free energy drinks after games. Then they switched to water, electrolyte tablets, and fruit. Within a season, injury rates dropped. Sprint times improved. The kids stopped crashing after practice. There’s also the issue of mixing energy drinks with alcohol - common among college athletes after games. That combo is dangerous. It masks how drunk you are, increases heart strain, and can trigger arrhythmias. The Australian Institute of Sport banned it outright in 2024 for all sanctioned athletes.What Do Athletes Actually Drink?
Here’s what real athletes use:- Water - the baseline for every training session
- Electrolyte solutions - like Nuun, Liquid I.V., or homemade mixes with salt, lemon, and a touch of honey
- Coffee - 1-2 cups 30-60 minutes before training, no sugar, no cream
- Sports gels - for endurance events, with precise carbs and caffeine
- Coconut water - natural potassium, low sugar, no additives
- Chocolate milk - post-workout recovery drink with protein and carbs
Some endurance athletes use caffeine gels during races - but they’re carefully timed. One gel = 100mg caffeine. That’s less than half a can of Monster. And no sugar overload.
The Marketing Myth
Energy drink companies sponsor athletes. But that doesn’t mean those athletes drink the product. Most sponsorship deals are for branding - not consumption. You’ll see a cyclist with a Red Bull logo on their jersey. But in the feed, they’re sipping from a water bottle with a filter. The company pays for visibility. They don’t care if you actually drink it. In 2025, the Australian Competition and Consumer Commission fined two energy drink brands $2.3 million for misleading claims that their products “enhance athletic performance.” The evidence? No peer-reviewed studies showed performance gains from the drinks themselves - only from the caffeine, which can be gotten safer and cheaper elsewhere.When Might an Athlete Drink One?
There’s one scenario where it might make sense: a college student pulling an all-nighter before a morning game, with no time for coffee or a proper meal. Even then, it’s a band-aid - not a strategy. Or, in rare cases, a bodybuilder prepping for a show might use a low-sugar energy drink for the stimulant effect before a photoshoot. But even then, they’re choosing brands like Celsius or REIZE - with under 10g of sugar and 200mg caffeine - not the sugary stuff on the convenience store shelf.What Should You Do?
If you’re an athlete - amateur or pro - and you’re thinking about energy drinks:- Ask yourself: Am I drinking this for energy, or because I think I’m supposed to?
- Check the label. If it has more than 10g of sugar per 100ml, put it back.
- Try coffee or electrolytes first. They work better and cost less.
- If you need caffeine, get it in pill or gel form. You control the dose.
- Never mix energy drinks with alcohol - ever.
Performance doesn’t come from cans. It comes from sleep, nutrition, hydration, and smart training. Energy drinks might give you a quick buzz. But they steal from your recovery, your focus, and your long-term health.
Real strength? It’s built in the gym, on the track, and in the kitchen - not from a plastic bottle with a neon logo.
Do professional athletes drink energy drinks during games?
No, most professional athletes avoid energy drinks during games. The high sugar and caffeine content can cause dehydration, energy crashes, and digestive issues. Teams use electrolyte drinks, water, and controlled caffeine sources like gels or coffee instead.
Are energy drinks bad for athletes?
For regular training and competition, yes. The high sugar content slows recovery, and caffeine acts as a diuretic, worsening dehydration. Studies show athletes who avoid them report better endurance, fewer crashes, and faster recovery times.
Can energy drinks improve athletic performance?
Only the caffeine in them might help - and even then, only in controlled doses (3-6mg per kg of body weight). But you get that more safely from coffee, gels, or pills - without the sugar, artificial flavors, or unnecessary additives.
What’s the best drink for athletes before a workout?
Water with a pinch of salt and a squeeze of lemon. Or a small cup of black coffee 30-60 minutes before. For longer sessions, add a low-sugar electrolyte drink. Avoid anything with more than 10g of sugar per serving.
Why do energy drink companies sponsor athletes if they don’t drink them?
Sponsorships are about branding, not consumption. Companies pay athletes to wear logos and post photos - not to drink the product. The goal is to influence young fans, not to support real performance.
Are low-sugar energy drinks better for athletes?
They’re better than regular ones - but still not ideal. Even low-sugar versions often contain artificial sweeteners, excessive caffeine, and unregulated stimulants. For athletes, water, coffee, and electrolytes remain the gold standard.
