Performance Enhancements: Can Fruit Juice Replace Energy Drinks?

Energy drink consumption has become increasingly common among adolescents and athletes seeking performance enhancement. While studies have shown benefits such as improved stamina and strength, energy drinks pose significant health risks, primarily due to high caffeine content. Fruit juice has been studied for its long-term recovery effects; however, research on its acute impact on athletic performance is limited. This study aimed to compare the effects of 100% fruit juice versus energy drinks on performance and perceived exertion in high school students.

Two surveys were included in the experimental design: a general survey assessing energy drink use and an athlete survey evaluating perceived exertion and willingness to substitute fruit juice. Celsius was selected as the energy drink for testing based on survey results. In the experimental phase, 12 South Florida high school students consumed, on separate days, either a placebo, tangerine juice, or Celsius. After 120 minutes, participants completed a 40-yard sprint, maximum leg press, and leg extension. The second experimental phase consisted of nine female soccer players who consumed the same drinks before four games, with varied supplementation methods.

Fruit juice showed greater performance improvements compared to energy drinks, with average percent changes of +5.9% (sprint), +13.2% (leg press), and +16% (leg extension) over placebo. Perceived exertion ratings were lower with fruit juice versus energy drinks for all supplementation methods.

Overall, this study found that fruit juice demonstrated superior acute performance benefits compared to energy drinks while avoiding caffeine-related health risks. Athletes should consider fruit juice as a safer alternative, though further research should examine mixed juices, whole fruits, and broader demographics.