As the world gets busier and more stressful by the day, many people are looking for ways to supplement their diet. Along with providing nutrition, some food products have a specific value related to physical or mental performance. According to the European Commission, functional foods are any food product that “affects one or more target functions in the body beyond adequate nutritional effects”. Beverages are among the most popular functional foods due to their speed of uptake, practical convenience, and diverse nutrient profile.
Let's take a closer look at functional beverages and the benefits they can provide.
The growing functional beverage industry
Figures from Allied Market Research, valued the functional beverage market at AU$163,442 million in 2020, with this number expected to reach AU$296,881 million by 2030. Compound annual growth (CAGR) of 5.9% is expected as we approach 2030, which makes functional drinks one of the fastest-growing industries in the entire world. High demand is due to many things, including an increased focus on healthy foods, convenient content and packaging, and ease of distribution and storage.
There are some issues associated with the industry, however, and the buzz surrounding these products is not always based on reality. Before you purchase any functional foods, it's important to review the ingredients, check the claims, and try to avoid getting swept up in the hype. The placebo effect can also influence your experience, so try to stay grounded and see many of these products for what they really are — condensed foods in clever packaging. While the concentrated nature of some functional beverages offer an efficient way to boost your nutrient intake, they must be consumed in moderation.
Common types of functional beverages
From commercial sports drinks to DIY protein shakes, from probiotics to vegetable juices, there are lots of ways to enhance functionality and improve health outcomes. Let's look at common functional beverage categories, and see how individual drinks work when consumed.
Electrolyte sports drinks
Sports beverages are an efficient way to hydrate during sport, and they're also effective after exercise to reintegrate lost nutrients. The human body is roughly 70% water, and some of this water is lost during physical activity due to sweat. Replenishing water is vital if you want to boost physical endurance, improve power and strength, and enhance the recovery process.
Along with water itself, we also lose sodium, calcium, chloride, magnesium, and potassium when we exercise. These essential nutrients are known as electrolytes, and along with phosphorus and bicarbonate, they're essential for a range of life functions. Some electrolyte-based sports drinks, such as Gatorade and Powerade, are designed to prevent dehydration and replenish electrolyte concentrations.
Electrolyte sports drinks come in three major categories:
- Isotonic sports drinks are the typical sports drink. They have a similar concentration of salt and sugar to the human body.
- Hypertonic sports drinks are advised after exercise. They have a higher concentration of salt and sugar than the human body.
- Hypotonic sports drinks help to boost hydration. They have a lower concentration of salt and sugar than the human body.
Energy drinks
The world's most popular functional beverages are designed to boost energy levels. While electrolyte-based sports drinks are generally taken during or after exercise, energy drinks are typically consumed before exercise. These drinks may help to boost motivation, improve focus, and extend workout times. These beverages include one or more stimulating compounds, with popular examples being caffeine, guarana, taurine, ginseng, B vitamins, and sugar. While energy drinks can boost short-term energy levels in moderation, they're associated with a "come down" effect and can be dangerous when consumed in excess.
Protein shakes and powders
Protein is a key ingredient in many functional fluids, including commercial beverages and nutritional powders. Protein offers benefits that can't be accessed through energy drinks or electrolyte-based products alone. It provides a sustainable long-term energy source, helps to promote muscle growth, and aids with the recovery process. Protein drinks and powders contain essential amino acids for muscle growth and repair, and they also boost peptide YY levels to help you feel full and avoid food cravings.
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Probiotic and prebiotic drinks
Probiotics are live microorganisms that help to restore or improve gut flora, and prebiotics are substances that induce the growth or activity of these beneficial microorganisms. A balanced gut microbiota offers a variety of health benefits, from better food digestion to enhanced energy generation and improved immune system function. There are lots of probiotic and prebiotic beverages out there, from yoghurt and fermented milk drinks to kombucha and functional super juices.
Fruit and vegetable drinks
When it comes to functionality, it's hard to beat fresh fruits and vegetables. While all fresh juice products provide a nutritional boost, functional beverages add extra vitamins and minerals for a more powerful impact. A range of useful ingredients can be added to juices, including antioxidants, vitamins, and biologically active compounds like polyphenols, carotenoids, and chlorophyll. There are also lots of ingredients with the “superfood” label, including blueberries, goji berries, acai berries, and camu-camu. While many of these foods are overhyped, they can be an efficient way to boost your nutrient intake.
Mushroom drinks
Functional mushroom beverages are incredibly popular right now, as people around the world discover the wonders of beta-glucans and other beneficial compounds. Some mushroom products have a range of beneficial health properties, including poria, reishi, chaga, lion's mane, and turkey tail. From mushroom tea and coffee to powders and refreshing fruit-flavoured drinks, some fungi drinks have shown promise for immune system health, brain health, gut health, cellular health, and more.
Tea and coffee
In many ways, tea and coffee are the original functional beverages. While they're not typically consumed for health purposes, the caffeine in tea and coffee can be beneficial when used in moderation. Tea and coffee both have great shelf lives, with freshly ground coffee beans lasting up to a year in a sealed pack. Much like energy drinks, tea and coffee can help to boost motivation before workouts and improve focus while performing exercise. However, while tea and coffee can give you energy, it's important to avoid overstimulation and associated “come down” effects.
Functional beverages may be overhyped, but the benefits they offer should not be dismissed. While eating fresh food and doing regular exercise is the foundation of every healthy lifestyle, some functional drinks offer a much-needed boost when consumed in moderation.
Talk to your trusted healthcare professional like a dietitian, naturopath or nutritionist about boosting your nutrition with functional beverages.
