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Science & Research

Guarana da Caffeine: Daidaitaccen Kwaya, Guarana Kaɗai Ta Ɗaga Ƙarfin Matsakaici

Dr. Gymbro · · 4 min read
#sports supplements #ergogenic aids #pre workout #caffeine #peak power #guarana #anaerobic performance

Guarana da Caffeine: Daidaitaccen Kwaya, Guarana Kaɗai Ta Ɗaga Ƙarfin Matsakaici

Takaitaccen Bayani: Daidaitaccen caffeine a cikin guarana da caffeine, amma guarana ce kaɗai da ta haifar da ƙaruwa mai ma’ana a ƙarfin matsakaici. A gwajin da aka gudanar kan maza matasa 18 masu motsa jiki, guarana ta ƙara ƙarfin matsakaici da kashi 4 % akan placebo, yayin da caffeine ba ta kai wani matakin ƙididdiga ba. Duk da haka, bambanci tsakanin guarana da caffeine ba shi da ƙarfi; bambance‑bambancen su na lamba ne kawai. Anan za mu bayyana lissafin da aka samu, iyakokin binciken, da yadda za a ƙididdige adadin caffeine a cikin guarana idan kana son gwadawa.

Menene Gwajin Ya Kunna

Masu bincike – Rocha Rodrigues da abokan aikinsa – sun zaɓi maza matasa goma sha takwas (shekaru 21.8 ± 2.5). Tsarin gwajin ya kasance na bazuwar, marasa sani, dangan‑bangare kuma an yi shi a yanayin crossover, wato kowa ya gwada yanayi uku:

  • Guarana (Paullinia cupana) a cikin kwaya
  • Anhydrous caffeine a cikin kwaya
  • Placebo a cikin kwaya

Kwayoyin biyu an daidaita su daidai da mg 5 na caffeine a kowace kilogram na jiki; wato babu wani bambanci a adadin caffeine da aka samu. Maharta ta sha kwayar minti 60 kafin a fara gwajin tsalle na dakika 30 mai ci gaba (30CJ) – wani gwaji na ƙarfi anaerobic da aka fi amfani da shi a ƙungiyoyin wasanni.

Masu bincike sun rubuta ma’aunin:

  • Tsayin tsalle mafi girma
  • Tsayin tsalle matsakaici
  • Ƙarfin matsakaici (PPO)
  • Ƙarfin ƙasa
  • Alamun gajiya
  • Jimillar adadin tsalle

Sakamakon Da Aka Samu: Lambobi

Mafi ƙayatarwa shine sakamakon a ƙarfin matsakaici (PPO). Guarana ta fito a matsayin magani guda ɗaya da ya kai ma’aunin ƙididdiga:

  • Guarana vs placebo: PPO ya tashi kashi 4.0 % (dz = 0.82, p = 0.022)
  • Guarana vs ƙimar kafin gwaji: PPO ya tashi kashi 4.4 % (dz = 0.55, p = 0.041)
  • Caffeine: babu tasiri mai ƙididdiga a PPO (p > 0.05)

A kan tsayin tsalle mafi girma, tsayin tsalle matsakaici da ƙarfin ƙasa ba a samu wani tasiri mai ma’ana ba. Sai dai effect size na guarana da placebo ya nuna alamar da ta fi kyau (dz = 0.73, 0.86 da 0.58). Marubuta sun kuma lura da rage adadin jimillar tsalle a manyan gwaje‑gwaje.

Menene Ake Nufi Da Wannan

Babu bambanci mai ƙarfi tsakanin guarana da caffeine. Guarana ba ta “fi” caffeine a wannan gwaji ba; abin da ya bambanta su kawai shi ne tazara a lamba. Ga wasu misalai na tazara:

  • Tsayin tsalle matsakaici: +1.5 %
  • Ƙarfin matsakaici: +1.4 %
  • Tsayin tsalle mafi girma: +0.9 %
  • Ƙarfin ƙasa: +0.7 %

Wadannan ƙananan tazarar ba su wuce ƙarfin kuskure ba, don haka ba za a iya ɗauka a matsayin hujja ba. Sakamakon caffeine ya nuna alamar da ta yi kama, amma ba a tsallake matakin ƙarfafa ba. A taƙaice, duka biyun na iya taimakawa, amma guarana ce kawai da ta nuna alamun ƙididdiga mafi tsabta a ƙarfin matsakaici.

Ƙuntatawa

  • Ƙaramin samfur: mutane 18 kawai – ba za a iya fitar da ƙarshe mai ƙarfi ba.
  • Maza matasa ne kawai: ba a tantance tasirin a kan mata, tsofaffi, masu horo na ƙwararru ko mutanen da ke da al’adar caffeine daban ba.
  • Gwaji guda ɗaya: ba a san yadda tasirin zai kasance a amfani na yau da kullum, juriya ko sakamako na dogon lokaci ba.
  • Nau’in gwaji: 30CJ na anaerobic ne kawai; ba zai iya wakiltar gudu, ɗagawa ko ƙwarewar wasa daban‑daban ba.
  • Ra’ayin dalili: tunanin cewa sinadaran guarana suna ba da “fa’ida ta musamman a metabolism” ba a tabbatar da shi a wannan bincike.

Yadda Ake Amfani Da Guarana Da Caffeine

Daidaita Daga Caffeine, Ba Daga Nauyin Guarana Ba

Gwajin ya ba da mg 5/kg na caffeine a kowace kwaya. Saboda haka, idan kana son amfani da guarana, ka duba caffeine per serving a kan alamar samfur, ka yi lissafi bisa nauyin jikinka. Misali, mutum mai nauyin 80 kg zai buƙaci kusan 400 mg na caffeine – adadi ɗaya ne da ke kusan iyakar da hukumar lafiya ke ba da shawara a rana.

Lokaci

Kwayar an sha ta mintuna 60 kafin aikin. Wannan ya dace da mafi yawan lokutan “pre‑workout”.

Salo

An yi amfani da kwaya a gwajin. Foda, ‘ya’yan ƙwannan (energy drink) ko pre‑workout na kasuwa na iya bambanta a yawan caffeine da saurin sakin sa, don haka kada ka ɗauki sakamakon iri ɗaya.

Waɗanda Zasu Amfana

  • ‘Yan wasa masu buƙatar ƙarfi a tsalle, sprints ko wasannin ƙungiya, waɗanda suka riga sun saba da caffeine kuma ke son gwada tushen tsirrai.

Waɗanda Ya Kamata Su Yi Lura Ko Guje

  • Mutanen da ke da saurin amsa caffeine (caffeine‑sensitive), ko masu damuwa, bugun zuciya, ko matsalar barci.
  • Masu cutar zuciya, hawan jini ko masu ciki – su tuntubi likita kafin amfani.
  • ‘Yan wasa da ke horar da dare – dalilin da ya sa caffeine na ƙarshe zai iya shafar barci.
  • Duk wanda ke shan caffeine daga kofi, pre‑workout ko abin sha mai kuzari, domin guarana caffeine ne kuma zai ƙara adadin gaba ɗaya.

Shawara mafi kyau: Ka gwada kowane dose a horo (ba a ranar gasar ba), ka lura da alamu, ka rage dose idan an sami tasiri mara kyau.

Takaitaccen Bayani

Idan an daidaita guarana da caffeine zuwa ≈5 mg/kg, guarana ta ƙara ≈4 % a ƙarfin matsakaici akan placebo, yayin da caffeine ba ta kai matakin ƙididdiga ba. Duk da haka, bambanci tsakanin su ba shi da ƙarfi, kuma tazara da guarana ke da ita ƙanana ne. Wannan sakamakon ne daga ƙaramin gwaji mai kulawa sosai, ba hujja ba ce da ke tabbatar da cewa guarana ya fi caffeine. Ka ɗauke guarana a matsayin tushen caffeine da za a gwada, ka ƙididdige adadin caffeine da ke cikinsa da hankali.

Original study

Read the original research on doi.org →

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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