Energy Blast or Bust…

By Cindy Harrison-Staub, M.S.

Not too long ago, I got a basket full of goodies from someone who probably thought I would appreciate these convenient products, since I am a degreed nutritionist and fitness specialist. A consistent theme in the basket was energy. I was given “Energy Sheets”, energy bars, and energy drinks. This array resembled some of the aisles at local stores that lure customers who are hoping to feel better or more “energetic.”

What is energy anyway? According to physics, energy is the ability to do work, and is never created or destroyed; it is a constant that transforms from one form to another (i.e., chemical, physical, solar, nuclear, thermal, radiation, etc.). Being alive means that we are able to transform chemical energy from our food to produce heat and mechanical energy; in other words, we move our muscles with the chemical fuel obtained from our nourishment when it mixes with oxygen and water. Food is broken down by the mechanical and chemical actions and reactions in our G.I. tract, and in turn, work is possible and energy is released back into the environment via carbon dioxide, heat, and water. Humans are similar to cars in that we combust our fuel and release substances back into the environment to enable other reactions to occur (photosynthesis for example). This is the energy cycle, or, as it is deemed in “The Lion King”, the “circle of life”.

So, how does one obtain energy to do work and therefore live? As I said, through the food we eat; however, not all foods are created equal energy-wise. In Nutrition 101 we learn that there exist three and only three energy nutrients. They are carbohydrates, fats and proteins. Vitamins and minerals are not energy nutrients. Neither is water nor indigestible carbohydrates called fiber. The unit to measure food energy is called a kilocalorie, or calorie for short. One gram of carbohydrate yields four calories, as does protein. Fat, on the other hand, yields 9 cal/gram, so it is considered a concentrated energy source. Vitamins and minerals do not have calories or any potential to do work! They are needed as catalysts in chemical reactions or for structure (e.g., calcium for bones and teeth).

Based on this information, why are packaged, man-made forms of potential energy so popular when we want to feel energized? I suggest it is due to the population’s ignorance of nutrition facts coupled with businesses that prey on this ignorance to make a profit. If a person has never had a basic nutrition or chemistry class, the jargon associated with these concepts can be confusing, to say the least. Most people do not understand that glucose is the preferred fuel source of your brain, muscles, retinas, and kidneys. Did you know that glucose is a carbohydrate? What is the difference between simple and complex carbohydrates? Think of glucose as a single Lego piece (molecule) and of carbohydrates such as rice, cereal, or potatoes, as the Lego-like structures created with many glucose molecules. Digestion breaks these Lego-like molecules apart. So, does your body need carbohydrates? Yes! People who move more can eat more carbohydrates without wearing it. Once you eat energy, it cannot be destroyed; you must combust it through metabolism and movement (remember the car example), or you will store it as fat until you combust and energy returns to the environment.

Does the body prefer glucose (carbs) to fat and protein for energy? Yes! Protein is primarily used for repair (wound healing) and maintenance, and it comprises the basic component of muscle and collagen. Your body prefers not to use protein for energy as it is inefficient and harder to digest due to the nitrogen it contains. Protein is made up of amino acids. There are 20 amino acids and adult bodies can make all but eight of them. Keep protein intake to no more than 20% of daily caloric intake. Fat, remember, is a concentrated source of energy and adds quickly to dietary caloric intake. If you are not a consistent mover, you may be sorry. Keep fat intake to no more than 30% of your daily caloric intake. Another biochemistry tidbit – fat burns in the flame of carbohydrate. This means your body burns a certain ratio of each simultaneously. In order for fat to become the dominant fuel, one has to move for longer periods of time so that glucose levels decline sufficiently.

Now, back to my gift basket full of energy. The energy strips have no energy nutrients whatsoever (no carbohydrate, fat, or protein). They have several B vitamins and caffeine. Caffeine works on the nervous system and acts as a stimulant. It also mobilizes fats into the bloodstream so voluntary work can be done if carbohydrates are present and running low. Remember, B vitamins do not contain energy! The energy drinks primarily contain caffeine and scientifically questionable herbs like ginkgo biloba. Sugar, or two attached glucose molecules) is also a primary ingredient, and is released rapidly into the bloodstream. The energy bars have simple sugars, lab-created sugars, and some carbohydrates, so they are a man-made food full of energy (calories). I prefer my cereal with fruit!

People get lured to energy products for a number of reasons. Ignorance about nutrition and the body is probably the main reason, as I said earlier, but they are also convenient, quick, and full of promise. These days, most of us are too busy and stressed to cook and eat whole foods with balanced nutrition on a regular basis. When we feel tired, imbalanced, and maybe even inadequate, why not reach for hope outside of ourselves in an attempt to feel better? Energy blast or bust…

Author Cindy Harrison-Staub, M.S. of Nutrifit is a degreed nutritionist and certified personal trainer.

Cindy