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Science & Research

Caffeine da ƙonawar mai: Me ya sa 3 mg/kg ya fi 9 mg/kg tasiri

Dr. Gymbro · · 4 min read
#supplements #caffeine #cardiovascular health #fat oxidation #fatmax #cardio #exercise science

Kana tunanin ƙara yawan caffeine zai ninka ƙonawar mai?

A gaskiya, gwajin kananan ƙungiya ya nuna akasin haka: mafi girman ƙima ba ta ba da mafi ƙarancin tasiri ga ƙonawar mai ba, kuma ƙimar da ta fi dacewa ita ce wadda ba ta ƙara bugun zuciya ko hawan jini.

Binciken a cikin minti 30

Masana da suka jagoranci aikin, Gong da abokansa, sun wallafa sakamakon a Journal of the International Society of Sports Nutrition. Sun gwada caffeine a ƙananan ƙungiya na matan jami’a da suka yi kiba (BMI ≈ 26 kg/m²) kuma ba su yin motsa jiki akai‑akai. An shaƙa mutum 11 (ƙimar shekaru 20.2) a cikin kowane zama guda huɗu: placebo (cellulose) ko caffeine a 3 mg/kg, 5 mg/kg, ko 9 mg/kg (PubMed 42120324).

Kowane zama ya ƙunshi minti 60 na zaune a kwance, sannan minti 40 na tafiya a kan treadmill a “FATmax” – matakin da jiki ke ƙona mafi yawan kitse. An yi amfani da indirect calorimetry don auna wane irin makamashi ake amfani da shi, an kuma bi sawun bugun zuciya, hawan jini, da perfusion index (PI) na yatsu don tantance tasirin zuciya da jijiyoyi.

Babban Sakamako: Ƙara ba yana nufin inganta ba

  • 3 mg/kg da 5 mg/kg sun ƙara ƙonawar mai idan aka kwatanta da placebo (p < 0.05).
  • 9 mg/kg ba ta ba da wani ƙari a ƙonawar mai ba.
  • Oxidation na carbohydrate ma ya bi wannan tsari – ya ragu a 5 mg/kg idan aka kwatanta da placebo, kuma 3 mg/kg da 5 mg/kg sun fi 9 mg/kg rage oxidation na carbohydrate.

A taƙaice, ƙimomin da ke tsakanin 3 – 5 mg/kg suna sauya amfani da makamashi zuwa kitse, yayin da babbar ƙima (9 mg/kg) ba ta yi haka ba.

Gano mafi ƙananan damuwa: Zuciya da jijiyoyi

Bayanan bugun zuciya ne suka ba da bambanci:

  • 3 mg/kg: ba a sami ƙaruwa mai ma'ana a bugun zuciya ko hawan jini ba.
  • 5 mg/kg: ya haifar da ƙaruwa a bugun zuciya da hawan jini yayin motsa jiki.
  • 9 mg/kg: yana ƙara bugun zuciya da hawan jini sosai.
  • Duk ƙimomin caffeine: PI ya ragu (p < 0.05). PI alama ce da ake amfani da ita wajen auna yawan jini a yatsu.

Marubutan sun kammala da cewa 3 mg/kg shine mafi dacewa a tsakanin haɓaka ƙonawar mai da rage damuwar zuciya a wannan ƙungiya. 5 mg/kg ma na ƙara ƙonawar mai, amma yana haifar da ƙarin damuwa ga zuciya.

Abubuwan da za a iya amfani da su

Kima

Mafi kyawun kima da aka gwada ita ce 3 mg/kg. Misali, mutum mai nauyin 70 kg zai sha kimanin 210 mg na caffeine. 5 mg/kg na nufin 350 mg, yayin da 9 mg/kg ke nufin 630 mg. Lissafin nan yana da sauƙi, ba wani adadi da aka samo daga takarda ba.

Lokaci

A cikin tsarin gwajin, mahalarta sun huta minti 60 bayan shan kapsul, sannan suka yi tafiya na minti 40. Wannan tsarin lokaci ne kawai da sakamakon ke tallafawa. Takardun ba su ambaci ko an yi shinkafar abinci ba, don haka “fasted cardio” ba za a iya tabbatar da shi ba.

Matsakaicin motsa jiki

Motsa jiki ya kasance tafiya a FATmax – wato matakin matsakaici, ba tsanani ba. Ba za a iya ɗauka sakamakon zai yi aiki a lokutan motsa jiki masu tsanani ko a dogon lokacin horo ba.

Waɗanda ya dace da su

Sakamakon ya shafi mata masu kiba ko kiba ƙwarai, marasa motsa jiki, ƙuruciya masu shekaru ƙanana, waɗanda ke yin gajeren motsa jiki mai sauƙi.

Waɗanda ya kamata su yi caution

Takaitaccen ba ya bincika mutane da ciwon zuciya ko matsalar hawan jini. Saboda 5 mg/kg da 9 mg/kg suka ƙara bugun zuciya da hawan jini, duk wanda ke da hypertension, cutar zuciya, ko kuma mai sauƙin jin tasirin caffeine ya kamata ya tuntuɓi likita kafin gwadawa. Gujewa manyan ƙimomi alama ce mai ma'ana ga kowa.

Abubuwan da wannan bincike ba zai iya gano ba

  • Ƙananan ɓangare: Mutane 11 ba su isa ba don wakiltar al'umma gabaɗaya, kuma gwaɗi ɗaya ne kawai – mata ƙuruciya.
  • Rukuni ɗaya kacal: Maza, ‘yan wasa, manya, da masu shan caffeine akai‑akai ba a bincika ba. Bugu da ƙari, ba a ambaci yadda aka saba shan caffeine ba a rayuwar yau da kullum.
  • Tsawon lokaci: An auna zama guda ɗaya, ba makonni na horo ba. Ƙara ƙonawar mai a minti 40 ba yana nufin rasa kitse a jiki na dogon lokaci ba, kuma takardar ba ta yi ikirarin haka ba.
  • PI: Rage PI a duk ƙimomin caffeine alamar tasirin jijiyoyi ne, amma ba a fayyace menene wannan ke nufi a asibiti ba.

Kammalawa

A cikin wannan kananan gwajin ƙungiya, 3 mg/kg na caffeine ya ba da ƙaruwa a ƙonawar mai idan aka kwatanta da placebo, ba tare da ƙaruwa a bugun zuciya da hawan jini ba – abin da manyan ƙimomi (5 mg/kg da 9 mg/kg) ba su samu ba. 9 mg/kg ba ta ba da wani fa'ida ta metabolic. Sakamakon na nuna cewa ƙima mai sauƙi da aka daidaita da nauyin jiki (kamar 3 mg/kg) ya fi dacewa, amma har yanzu akwai buƙatar ƙarin bincike kan sakamakon dogon lokaci da sauran rukuni‑rukuni na mutane.

Source: Gong et al., Journal of the International Society of Sports Nutrition. DOI: 10.1080/15502783.2026.2670558.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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