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A wide, editorial-style flat lay on a warm, matte cream stone surface, shot from slightly above in soft natural morning light. On the left, a ceramic espresso cup in muted terracotta holds dark coffee, with a few roasted coffee beans scattered beside it. In the center, a small wooden board holds three bright red chili peppers, one sliced open to show pale seeds, next to a small pile of coarse red pepper flakes. On the right, a pair of minimalist off-white running shoes with sage green accents rests at an angle, and a slim stopwatch with a clean white face lies in front of them. Three small matte white capsules sit in a neat row at the center of the composition, a quiet nod to the placebo and the active doses. Soft shadows fall to the lower right. A sprig of dried eucalyptus and a folded linen cloth in oatmeal tones add texture at the edges. The palette is warm and restrained: terracotta, chili red, cream, sage, and charcoal brown, with a gentle pop of red as the focal accent. The depth of field is shallow, so the foreground beans are slightly soft and the chilies and capsules stay crisp. The mood is clean, modern, and magazine-like, in the style of a contemporary health and science journal. There is no text, no people, and no logos, and plenty of negative space on the upper left and right edges leaves room for a headline overlay.
Nutrition

Kafein da Capsaicin Sun Fi Placebo a Gudun 10 km; Capsaicin Kaɗai Bai Aiki ba

Coach Ryan · · 4 min read
#supplements #pre workout #endurance #caffeine #capsaicin #running #10k

Kowa na Neman Ƙara Ƙarfi Kafin Gudun

Wani sabon gwaji a kan mutane ya dubi haɗin kafein da capsacin – sinadaran da ke ba da “ƙona” kamar barkono – a cikin gudun 10 km. Abin da ya bambanta shi shi ne, haɗin ne kawai ya doke placebo, yayin da capsacin kaɗai ba ya haifar da wani tasiri. Idan kana tunanin sayen ƙara, ka karanta wannan gaba ɗaya.

Tsarin Gwaji: Masu Gudun 20, Yanayi Hudu

Binciken an wallafa shi a shekarar 2026 a European Journal of Applied Physiology tare da masu bincike daga Brazil. Tsarin gwajin shi ne randomized, double‑masked, placebo‑controlled crossover trial, wato kowanne ɗan gwaji ya kasance a matsayin kansa a matsayin mai sarrafa kansa.

  • Masu halarta: Mutane 20 (matan 8, maza 12), matsakaicin shekaru 32.
  • Yanayi hudu:
    1. Kafein (CAF): 6 mg/kg
    2. Capsaicin (CAP): 0.35 mg/kg
    3. Kafein + Capsaicin (CAF+CAP)
    4. Placebo

Kowane ɗan wasan ya sha kowane irin ƙara minti 45 kafin ya fara gudun 10 km da yake “self‑paced”, wato yadda yake so kamar a gasar gaske, ba a “treadmill” da aka saita takamaiman saurin ba. Masu binciken sun auna lokacin kammala, bugun zuciya, matakin lactate a jini, RPE (Rating of Perceived Exertion) da kuma ra'ayin ƙwarin gwiwa.

Sakamako: Wane Ke Da Amfani?

Babban abin da aka gano shine haɗin kafein da capsacin ne kawai ya wuce placebo a gwajin Tukey‑adjusted p = 0.048; Dunnett‑adjusted p = 0.028. Kafein kaɗai da capsacin kaɗai ba su haifar da bambanci mai muhimmanci ba.

Yanayi Tasiri kan Lokacin Kammala
Kafein (CAF) Mafi ƙarfi (p = 0.0049)
Capsaicin (CAP) Babu tasiri (p > 0.05)
Kafein + Capsaicin (CAF+CAP) Ba a samu ƙarin tasiri fiye da kafein ba

A takaice, kafein ne ya ɗauki ragamar. Haɗin ya zama mafi mahimmanci a kan placebo ne sakamakon ƙarfin kafein da yadda ƙananan masu halarta suka amsa.

Sauran Abubuwan Da Aka Gano: Lactate, Ƙwarin Gwiwa, da RPE

  • Lactate: Matakin lactate a jini ya fi yawa a yanayin CAF+CAP fiye da kowanne yanayi. Wannan na iya nuni da ƙoƙarin da suka ƙara yi, amma ba a tabbatar da dalilin ba.
  • Ƙwarin Gwiwa: Ya hau a duk yanayin da ke ɗauke da kafein.
  • Bugun Zuciya & RPE: Ba su bambanta tsakanin yanayi, sai dai RPE ya bambanta tsakanin kafein kaɗai da capsacin kaɗai.

Saboda haka, haɗin ba ya sa gudun ya zama “sauƙi”; a zahiri, masu gudu sun yi sauri ne da irin wannan ƙoƙari kamar yadda suka yi ba tare da ƙara wani “boost” ba.

Illolin Gefe Na Kafein

Yanayin da ke ɗauke da kafein ya haifar da ƙaruwar wasu sakamakon wucin‑gadi:

  • Rashin barci (insomnia)
  • Damuwa (anxiety)
  • Ciwon kai (headache)
  • Bugun zuciya mai sauri (tachycardia)

Idan kai ɗan ƙaramin mai shan kofi ne, wannan ƙima na iya ba ka wahala.

Yawan Kwaya A Ainihi

An ƙididdige ƙima dangane da nauyin jiki. Ga misalin mai gudu da ke da 75 kg:

  • Kafein 6 mg/kg ≈ 450 mg – kusan kofi huɗu zuwa biyar na gargajiya. Wannan ya wuce iyakar da FDA ke ɗauka (400 mg a rana) ga mafi yawan mutanen da suke lafiya.
  • Capsaicin 0.35 mg/kg ≈ 26 mg – adadin capsacin a kan samfuran ba duka yake ba; ka duba milligram ɗin da aka ambata maimakon tallan “chili extract”.

Yawancin bincike kan kafein suna amfani da ƙima ƙasa (misali 3 mg/kg). Saboda haka, sakamakon wannan gwaji na iya bambanta da na ƙimomin da suka fi ƙasa.

Abubuwan Da Za Ka Iya Aiwatar Da Su

  • Lokaci: Sha kwayar 45 minti kafin gudu. Idan za ka gwada, yi shi a ranar horo, ba a safiyar gasar ba.
  • Gwada Da Farko: Ka fara da adadi ƙanana a wani horo na yau‑yau, don ka ga yadda jikinka ke amsawa.
  • Kada Ka Nemi Capsaicin: Capsaicin kaɗai ba ya ba da wani fa'ida, kuma haɗin ba ya ƙara wani tasiri fiye da kafein kadai. Don haka, mafi sauƙi shine ka yi amfani da kafein ne kaɗai.
  • Lura Da Barci: Idan kana yin horo da dare, ka yi la’akari da yiwuwar rashin barci da wannan ƙara zai haifar.

Wa Ya Kamata Ya Yi La’akari Da Shi, Wa Ya Kamata Ya Guji

Zai iya zama da amfani (tare da hankali): Masu gudu masu lafiya, waɗanda ke iya jure kafein, waɗanda ke gudu 10 km, kuma waɗanda suka san yadda jikinsu ke amsa wannan ƙara.

Ya kamata su guje ko su tuntuɓi likita kafin su yi amfani:

  • Mutanen da ke da damuwa, tashin zuciya, ko rashin barci
  • Masu matsalar bugun zuciya, hawan jini ko wasu cututtukan zuciya
  • Masu fama da ciwon kai ko rashin jituwa da kafein
  • Matan da ke ciki da waɗanda ke sha magungunan da ke hulɗa da ƙwayoyin motsa jiki
  • Masu gudu da ba za su iya jure ƙanshi ko zafi a cikin ciki ba

Ƙuntatawa

Wannan karamin gwaji ne – mutane 20 kawai, hutu, kuma kowanne yanayi an gwada a lokaci guda. Ba a tabbatar da bambanci tsakanin haɗin da kafein kaɗai a ma’anar ƙididdiga ba, kuma ban da p‑value ɗin da aka samu, ya kamata a maimaita wannan bincike kafin a ɗauke shi a matsayin tushe na doka. Matsalar iya amsawa na iya bambanta a tsakanin ‘yan wasa masu horo sosai da matakan ƙima daban‑daban.

Karshe

Kafein ne kawai ya nuna tasiri a wannan gwaji. Capsaicin ba ya aiki kaɗai, kuma babu hujja da ke nuna cewa haɗin su biyu yana ƙara wani abu fiye da kafein kaɗai. 6 mg/kg ƙima babba ce, kuma illolin gefe na gaske ne. Idan za ka yi amfani da shi, ka gwada a horo, ka fara da adadi ƙanana, kuma kada ka sa ran capsacin zai ɗauki nauyi. Wannan rubutu na ba da bayanai ne kawai, ba shawarwarin likita ba.

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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Written by

Coach Ryan

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

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