Flavoring and sweetener

Flavors and sweeteners are everywhere in our diets, especially in products intended for athletes. Whether it's to improve the taste of food supplements, such as protein powders , or to offer alternatives to sugar in drinks , these ingredients play a major role. But what about their real impact on our health and performance? In this article, we'll dissect the types of flavors and sweeteners , their effects on the body, and their place in sports nutrition.

What are flavors and sweeteners?

Flavors are substances that add flavor to foods and beverages . There are two main categories: natural flavors and artificial flavors . The former are extracted directly from plants, fruits, or other natural sources, while the latter are created through chemical synthesis.

Sweeteners , on the other hand, are sugar substitutes. They are used to provide a sweet taste without the calories associated with sugar. Some, such as sucralose , are entirely synthetic, while others, such as steviol glycosides from the stevia plant, are considered natural .

Zero-calorie sweeteners , such as sucralose or stevia , are commonly used in products aimed at weight loss or those looking to reduce their calorie intake without sacrificing taste.

Flavors and sweeteners in sports products

In the dietary supplement industry , these ingredients play a vital role, especially in protein powders , drinks , or flavor drops . Athletes and fitness enthusiasts often look for products that are both tasty and low in calories. Flavors help mask the sometimes unpleasant taste of ingredients like protein or amino acids, while sweeteners provide sweetness without adding calories .

A classic example: Protein drinks . These products, often consumed after a workout, must not only meet a nutritional need, but also provide a pleasant taste experience. Sweeteners help maintain a sweet taste without adding simple sugars, which can be especially interesting for those following a controlled diet.

The health effects of sweeteners

While sweeteners are often seen as a solution to avoid the negative effects of sugar , including weight gain and blood sugar problems, their long-term effects remain a topic of debate among scientists. According to a study by Wilk et al ., sweeteners can influence the perception of sweet taste without necessarily increasing the preference for sweet flavors (1). This suggests that, unlike sugar, the use of sweeteners does not lead to an increased desire for sweet foods.

Recent research, such as that of Orellana-Paucar , focuses on steviol glycosides , a sweetener derived from stevia . The results show that these natural sweeteners are generally considered safe, but it is still recommended to consume them in moderation. Stevia, like sucralose, may offer a healthier alternative to traditional sweeteners, but it is still essential to consult a healthcare professional for personalized advice (2).

How to use flavor drops and flavor powders?

Flavor drops and flavored powders are increasingly popular products in the sports world, because they allow you to add flavor to drinks for example, while controlling caloric intake.

Flavor drops : These concentrated drops make it easy to personalize your drinks, such as water or protein shakes , or your culinary preparations by giving them a sweet or fruity taste without added calories. A few drops are enough to transform a neutral liquid into a tasty drink or recipe. It is important to follow the dosages indicated by the manufacturer to avoid overconsumption of sweeteners.

Water-based powders : These products dissolve easily in water and offer a taste experience similar to that of sugary drinks, but without the disadvantages of sugar. They are particularly appreciated by athletes, because they allow you to maintain pleasant hydration throughout the day, without added sugars, while providing a feeling of freshness and variety.

Conclusion

Flavors and sweeteners play a central role in modern nutrition, especially in products intended for athletes. Whether natural or artificial flavors, or sweeteners such as sucralose or stevia, these ingredients help meet a need for taste pleasure while controlling caloric intake. However, it is essential to stay informed about their long-term effects and to consult health professionals for personalized advice. Whether you choose flavor drops, flavored powders, or protein powders, it is important to make informed choices to maximize the benefits of these products on your health and athletic performance.

Sources:

1. Wilk, K., Korytek, W., Pelczyńska, M., Moszak, M., & Bogdański, P. (2022). The Effect of Artificial Sweeteners Use on Sweet Taste Perception and Weight Loss Efficacy: A Review. Nutrients. : https://pubmed.ncbi.nlm.nih.gov/35334918/
2. Orellana-Paucar, A. (2023). Steviol Glycosides from Stevia rebaudiana: An Updated Overview of Their Sweetening Activity, Pharmacological Properties, and Safety Aspects. Molecules. : https://www.mdpi.com/1420-3049/28/3/1258