Short Answer: Rockstar Energy is not bad for you if consumed in moderation.
Advertised to be designed for those with active lifestyles, Rockstar Energy Drink may be your next favourite energy drink whether you’re a distance runner or shredding it out on stage.
Because Rockstar contains a substantial amount of sugar and a moderate amount of caffeine, it can pose negative side effects, especially if you drink more than one serving a day.
But before you ditch your regular brand for a life of rock and roll, let’s find out what exactly is in Rockstar Energy.
Nutritional Value Of Rockstar Energy Drink
|Typical Values||Per 100 g||Per 16 oz/Can|
|Energy||103 kJ /24 kcal||515 kJ/ 122 kcal|
(Of which Saturated)
(Of which Sugars)
|5.1 g |
|26 g |
|Protein||<0.5 g||2.0 g|
|Salt||0.16 g||0.82 g|
|Vitamin B3 (Niacin)||3.2 mg||16 mg|
|Vitamin B6||0.28 mg||1.4 mg|
|Vitamin B12||0.5 µg||2.5 µg|
If we have a look at the nutrition table, you’ll be pleased to know that a can of Rockstar won’t ruin your diet. A regular 16 fl. oz can of Rockstar Energy Drink will run you about 122 kcal per can.
Since the daily calorific intake for a healthy adult is about 2000 to 2400 kcal for females and 2400 to 3000 kcal for males, a can of Rockstar Energy Drink will definitely give you a boost but is unlikely to ruin your diet!
Ingredients of a Rockstar Energy Drink
The ingredients of a can of Rockstar Energy Drink are as follows:
- Carbonated Water
- Acid (Citric Acid)
- Flavour Enhancer (Erythritol)
- Taurine (0.4%)
- Acidity Regulator (Sodium Citrate)
- Caffeine (0.04%)
- Sweeteners (Sucralose, Acesulfame K)
- Colors (Caramel E150c, Riboflavin E101)
- Guarana Extract (0.01%)
- Ginseng Extract (0.01%)
- Vitamins (Niacin, B6, B12)
Being an energy drink, the presence of sugar and caffeine isn’t all that surprising. There are however some ingredients I would like to highlight, which you will see down below:
At 1000 mg per can, there’s actually more taurine present than caffeine in a can of Rockstar (0.4% compared to 0.04%).
Taurine is a naturally occurring amino acid, that helps to promote metabolism within the body along with a whole host of other benefits.
This includes being able to decrease the side effects of energy drinks by reducing the cardiovascular effects of caffeine.
While taurine doesn’t seem to cause any major side effects, it’s always best to check with a specialist if you’re not too sure! (better safe than sorry)
Read my article here for recommendations on energy drinks with taurine.
Guarana and Ginseng Extracts
With both extracts being 0.01% of the drink, they certainly want you to notice these ingredients right on the can, but what exactly do they do?
Guarana is a plant native to Brazil that boasts an impressive range of stimulants (caffeine, theophylline, and theobromine) and various antioxidants.
Research suggests that it may help in reducing fatigue and also provide you with a quick energy boost, which sounds like an absolutely amazing ingredient to have in an energy drink!
However, do note that due to how one of the main components of guarana happens to be caffeine, guarana may share caffeine’s shortcomings as well (further details down below).
Ginseng, on the other hand, has long been a component in traditional East Asian medicine, with potential benefits including:
- anti-inflammatory properties
- improved brain function
- boosting your immune system
- increase energy levels and
- lowering of blood sugar
While ginseng may interact with other drugs that might be in your systems, such as alcohol and warfarin, research hasn’t found any potential side effects of consuming straight ginseng extract.
So my verdict is that it’s pretty safe and harmless on its own.
Vitamins (B3, B6, B12)
While there is an upper limit on how many B Vitamins you should take in a day, the number of vitamins found in Rockstar Energy Drinks is well within the daily limit.
If you’re interested, you can check this handy website by Harvard University detailing further information on vitamin consumption.
And let’s be honest, if there are any ingredients in Rockstar energy drink that might be of concern, it’s probably not the vitamins.
How much Sugar is in a Rockstar?
Every 16 oz/ 500 ml can of Rockstar contains about 24 g of sugar, according to the nutritional label.
The American Heart Association recommends a daily sugar intake for healthy adult men and women at 36g and 25g respectively.
This means that a can of Rockstar at 24g of sugar is just on the cusp of the recommended daily intake for both sexes.
Now that’s not to say you can’t go over the sugar limit once in a while, but it’s not something you should be doing daily, as a high sugar intake can lead to a whole list of problems such as:
- tooth decay
- weight gain
- diabetes and insulin resistance
- cardiovascular diseases
- high blood pressure
It should be noted that the sugar content of a Rockstar Energy Drink is high enough that those with pre-existing conditions (diabetes, high blood pressure, etc.) should avoid this version of Rockstar’s blend.
Instead, what I would recommend for you would be the Sugar-Free version or even other sugarless alternatives.
How much Caffeine is in a Rockstar?
You’ll find yourself with 160 mg of caffeine per 16 oz/ 500 ml can of Rockstar, which is middling fairly high in caffeine content when compared to other energy drink brands and the caffeine limit of 400 mg per day.
Personally, I prefer to drink about 50mg to 100mg of caffeine per serving, so as to not get too overwhelmed by the effects of the caffeine.
Of course, every person has a different tolerance to caffeine, so your mileage might vary. Some side effects of caffeine include:
- fast heart rate
- upset stomach
If you experience any of the above, maybe it’s time to put down that can. So what I would strongly advise you is to know your caffeine limit before you decide to down a Rockstar or two!
What Are The Side Effects of Drinking Rockstar Energy Drinks?
Although there are possible side effects of drinking Rockstar Energy Drinks, it is mostly dependent on your metabolism, your sugar/caffeine tolerance level, and the frequency at which you have them.
Reported side effects of consuming Rockstar Energy Drinks include:
- gastrointestinal upset
While these side effects may look rough, it’s best to keep in mind that you’ll probably only experience them if you’ve consumed multiple cans within a short period of time.
Is Rockstar Energy Drink Bad For Your Health?
Rockstar Energy Drink isn’t bad for you if you drink it in moderation. Provided that the rest of your diet is healthy and balanced, it’s perfectly fine for you to drink a can of Rockstar every now and then.
As long as you are healthy, and do not have any pre-existing conditions that are affected by sugar or caffeine intake, a can of Rockstar every now and then shouldn’t really impact your overall health.
This doesn’t mean you should be downing 2 to 3 cans a day! Adding that much sugar and caffeine into your diet (especially if you’re new to energy drinks) is a really bad idea due to the possible side effects.
While a Rockstar may be a great pick-me-up if you’re having a particularly slow day, it’s best to save those occasions for when you really need it.
How Many Rockstars Can I Drink a Day?
While it depends on the individual, I would recommend that you only have one 16-ounce can per day unless you absolutely need that extra pep in your step.
|One 16 oz/ 500 ml Can of Rockstar||Daily Approved Limit (Female/Male)|
|Calories||122 kcal||2400 kcal/ 3000 kcal|
|Sugar||24 g||25 g / 36 g|
|Caffeine||160 mg||400 mg|
Looking at the table above, you can see that while the calorie and caffeine count of a can is fairly low compared to the healthy limit, the amount of sugar is actually quite high.
Having even 2 cans a day will put you well over your daily sugar limit. Multiply that by the days in a week and you might eventually find yourself with some serious sugar-related illnesses.
As always, be sure to take your energy drinks in moderation, and try not to double down with other caffeinated beverages such as tea or coffee. Overdosing would only harm you no matter how good of a thing it is.
Types of Rockstar Energy Drinks
Of course, Original isn’t the only flavour and variety of Rockstar Energy Drink available, other options include:
- Rockstar Sugar-Free
- Rockstar Recovery Series (Non-carbonated with only 10 calories)
- Rockstar Pure Zero (No Sugar)
- Rockstar Thermo (1000 mg of BCAA and 300 mg of caffeine)
- Rockstar Juiced (No Added Sugars and 20 calories)
So take a tour of what they have to offer before deciding on the Rockstar Energy drink of your choice.
While I’ve personally never tried any of the other flavours, the video below should help give you a rough idea of what’s available and if you’ll like them!
To conclude, Rockstar Energy Drinks are not bad for you as long as you have them in moderation.
While I personally find the sugar content to be a bit high, especially as more and more energy drinks are taking the sugar-free route, I can’t deny that Rockstar does give you the boost you need.
So if you find that Rockstar Energy Drink is what works best for you, then rock on, superstar!
Rockstar Energy Drink Alternatives
Even if you’re a hardcore fan of Rockstar, it’s always nice to have options, so here are some other brands you might enjoy:
Still can’t find what you’re looking for? Or maybe you’re looking for an energy drink with a subtler, more ‘acoustic’ vibe? In any case, why not try REIZE?
REIZE is a powdered energy drink, with each 4 g sachet having 50 mg of caffeine and is completely sugar-free, having only an 11-calorie footprint.
It also contains a whole host of beneficial components such as taurine, ginseng, and B-group vitamins to give you that much-needed energy boost without needing to worry about the crash afterwards.
Best of all, you can get it shipped straight to your doorstep for only $1 per sachet, and that’s including shipping costs.
Give REIZE a go today, and start seeing the difference it can make for yourself.