Do Energy Drinks Make You Gain Weight? Myths and Facts

If you’re looking for extra motivation before a workout, most people opt for energy drinks. However, recent conversations suggest that energy drinks may actually be counterproductive for maintaining a healthy weight. So, the question becomes: do energy drinks make you gain weight?

We get it: when you need a quick pick-me-up, you want a beverage that works. But choosing the right functional beverage, one that gives you energy without messing with your metabolism, isn’t always simple.

In this post, we’ll review the science behind energy drinks, so you can make an informed decision about how to fuel your body while staying on track with your fitness goals.

Let’s dive in.

Do energy drinks make you gain weight? The short answer

What’s inside most energy drinks?

Most energy drinks typically contain a few all-star ingredients to help boost energy levels. While every brand is different, the most common energy drink profiles include:

• Caffeine: The primary stimulant, usually ranging from 80-300 mg per serving.

• Sugar (or artificial sweeteners): Energy drink’s source of sweetness and quick calories

• B vitamins: Nutrients like B12 and niacin that support energy metabolism.

• Herbal extracts: Ingredients like green tea extract, guarana, ginseng, or taurine

While no energy drink is exactly alike, each contains different amounts and combinations of the above-mentioned ingredients. Let’s take a look at a few ingredient profiles found in many commercial energy drinks.

Factor #1: The sugar trap

The biggest culprit for weight gain in energy drinks is added sugar, specifically high fructose corn syrup and refined cane sugar. Research has shown that consuming beverages with high amounts of added sugar contributes to weight gain, insulin resistance, inflammation, and even cognitive functioning.

Many popular energy drinks contain upwards of 50 grams of sugar (about 200-plus calories) per can. These liquid calories don't make you feel full, leading to a surplus in your daily intake. Plus, when you drink refined sugar, your blood sugar spikes, causing your body to release insulin.

Insulin is a storage hormone; when levels remain high due to sugary drinks, your body is more likely to store fat rather than burn it.

Finally, high-sugar drinks give you a quick burst of energy followed by a crash. When you crash, your brain signals a craving for more quick energy, or sugar, leading to a cycle of overeating. Ultimately, the added sugar, sweeteners, and other sugary additives inside energy drinks can lead to weight gain if consumed in excess.

Factor #2: Artificial sweeteners and hunger

“But what about sugar-free energy drinks?" you might ask.

While zero-calorie drinks don't add direct calories to your diet, some research suggests that artificial sweeteners (like aspartame or sucralose) may still influence weight gain indirectly. In fact, intense sweetness without the calories can sometimes trick the brain, leading to increased cravings for sweet foods later in the day.

What’s more, emerging research suggests that certain artificial sweeteners may negatively affect the gut microbiome, which plays a crucial role in metabolic health.

Too much caffeine affects weight gain and appetite

Myth: Caffeine makes you lose weight.

Fact: Caffeine boosts metabolism, but it can also affect appetite in unexpected ways

The truth is that caffeine is a stimulant that increases your metabolic rate (how many calories you burn at rest). Rely too heavily on it, and you may face diminishing returns. In fact, high caffeine consumption can mask hunger cues.

When the caffeine wears off, extreme hunger often sets in, leading to binge-eating or choosing convenience foods over healthy meals.

Finally, excessive caffeine intake can elevate cortisol, which is linked to increased fat storage, particularly around the midsection.

The role of energy drinks in calorie intake

“So, does energy drink consumption lead to greater calorie intake?” You might be wondering.

Not necessarily, but first, we need to understand other mechanisms by which synthetic energy drinks, in particular, can facilitate conditions that lead to weight gain.

For example, liquids often digest quickly, but they don’t always leave you feeling full the way that whole food-based, natural, and organic foods do.

Foods and beverages that are rich in fiber, protein, vitamins, and antioxidants are essential to providing long-lasting fullness. With many synthetic energy drinks that contain high amounts of sugar and sweeteners, the feeling of fullness is short-lived.

So, if you combine a sugary energy drink with little physical activity, you’ve potentially created a recipe for weight gain due to your metabolism becoming dysregulated.

But, there’s a silver lining. Not all energy drinks include artificial sweeteners, excessive sugar, and added synthetic ingredients that can wreak havoc on the metabolism.

And, energy drinks may also be healthy. Let’s take a look at what’s included in these energy drinks in the next section.

What should you look for in your next energy drink?

Not all energy drinks are created equal. You don't have to give up your caffeine boost to maintain a healthy weight. A healthier weight starts with choosing healthier ingredients.

With that being said, avoid drinks with:

• High fructose corn syrup: Avoid this, as well as excessive amounts of cane sugar (over 10g per serving), which spike insulin and promote fat storage.

• Excessive caffeine (300mg+): Higher-than-normal doses of caffeine can elevate cortisol and stress, mask hunger cues, and lead to overeating later.

• Artificial sweeteners: Synthetic sweeteners, like aspartame or sucralose, can disrupt gut health and convince the brain into craving more sugar.

Instead, look for drinks with:

• Natural caffeine sources: Green tea, yerba mate, coffee, and cola nut

• Low sugar: Sweetened naturally with small amounts of fruit juice, stevia, monk fruit.

• Adaptogenic herbs: for mental focus, such as lion’s mane mushroom, ashwagandha, and holy basil (also called tulsi)

Finding a healthy energy drink is all about dose and source, research says. That’s what we call a recipe for success.

Ola mate: smooth, steady, and natural energy for healthy weight maintenance

Typical energy drinks high in synthetic ingredients often lead to blood sugar spikes, jitters, and a subsequent dip in energy.

If you’re looking for an energy drink that won’t leave you tired, jittery, foggy, or fatigued, that will give you lasting alertness and energy, there’s a new sheriff in town.🤠

Introducing yerba mate-infused energy drinks. Ola mate sparkling tea brings the boost without the burnout.💚✨

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At only 40 calories per serving, Ola mate is packed with organic ingredients like raspberries, blueberries, and adaptogens, such as ashwagandha and lion’s mane.

• Low sugar: While big brands pack 50 grams of sugar, Ola mate contains just five grams of organic sugar coming from juice and natural sweeteners.

• Natural boost: We use yerba mate and green tea extract for a smooth lift that avoids the spike-and-crash cycle.

Skip the fake stuff. Keep the energy.

Check out our online store to find your new favorite workout sidekick."

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