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Science & Research

Kofi Mai Caffeine Ƙanana Ba Ya Ba 'Yan Wasan Ƙwararru Ƙarfin Sprint

Dr. Gymbro · · 5 min read
#ergogenic aids #sports nutrition #pre workout #caffeine #sprint performance #coffee #combat sports

Kofi Mai Caffeine Ƙanana Ba Ya Ba 'Yan Wasan Ƙwararru Ƙarfin Sprint

Kana tunanin cewa kofi da ka sha kafin horo zai ƙara maka saurin sprint? A wani sabon gwaji da aka gudanar kan 'yan wasa 15 na matakin ƙasa a fannin dambe, kofi guda ɗaya zuwa biyu da ke ɗauke da caffeine ba su inganta aikin sprint mai maimaitawa kwata-kwata. Kafin ka rungumi injin espresso, akwai muhimman abubuwa da ya kamata ka sani.

Babban Sakamako: Babu Canji

Wata ƙungiya da Birol da abokan aikin sa suka jagoranta, kuma suka wallafa a Scientific Reports (DOI: 10.1038/s41598-026-72577-w, rajistar gwaji NCT07596511), sun binciki ko caffeine ƙanana a cikin kofi na yau da kullum zai iya canza aikin sprint mai maimaitawa da kuma yadda tsarin makamashi ke aiki a jiki.

Sakamakon: babu bambanci mai ma'ana na ƙididdiga tsakanin yanayi (duk p > 0.05). Wannan ya shafi kololuwar ƙarfi, matsakaicin ƙarfi, matakan gajiya, jin ƙoƙari, canjin lactate da kololuwar bugun zuciya. Haka kuma, ƙididdigar gudummawar tsarin aerobic, glycolytic da phosphagen ba su bambanta sosai ba.

Yadda Gwajin Ya Gudana

Tsarin gwajin ya kasance mai ƙarfi, kuma yana da kyau a fahimci ainihin abin da aka yi:

  • Masu halarta: 'yan wasa maza 15 na matakin ƙasa a wasannin gwagwarmaya (shekara 20.4 a matsakaici, nauyin jiki kilogram 68.1)
  • Tsari: double‑blind, placebo‑controlled, randomized crossover
  • Zaman gwaji: uku, a tazara na awanni 48
  • Yanayi: kofi da ke ba da 1.5 mg/kg caffeine, kofi da ke ba da 3 mg/kg caffeine, da kofi mara caffeine a matsayin placebo
  • Gwaji: sprint mai maimaitawa a kan cycle ergometer, an fara sa'o'i ɗaya bayan shan kofi

Ba a haɗa yanayin capsule ba, saboda haka ba a kwatanta kofi da capsule ba. An tambayi tambaya kai tsaye: menene low‑dose kofi mai caffeine yake yi idan aka kwatanta da kofi mara caffeine?

Lissafin Ƙima: Menene “Low Dose” a Cikin Kofin Ka?

Ga ɗan wasa da nauyin kilogram 68.1, adadin caffeine yana kusan:

  • 1.5 mg/kg ≈ 100 mg caffeine
  • 3 mg/kg ≈ 200 mg caffeine

Wannan na nufin kofi ɗaya zuwa biyu, gwargwadon yadda ake sarrafa shi. A kalmar yau da kullum, wannan shine adadin da za a iya ɗauka a safiya ko a gaba da horo, ba wani tsari na dakin bincike ba, hakan ya sa sakamakon ya fi dacewa da ‘yan wasa na gari.

Me Ya Sa Sauran Bincike Ke Nuna Sakamako Gaba Daban?

Yawancin adabin da ke nazarin caffeine da aiki ya dogara ne kan capsules na caffeine anhydrous, a yawanci tsakanin 3–13 mg/kg, inda ƙima daga 3 mg/kg sama ke nuna tasirin ergogenic. Capsules suna ba da daidaito da ƙima tabbatacce. Kofi kuwa yana da bambancin ƙima, kuma marubutan sun nuna cewa ba a san yadda ƙananan adadi (≤3 mg/kg) ke aiki a matsayin kofi ba, ko da yake haka yake a aikace ga ‘yan wasa.

Saboda haka, binciken nan ba ya sabawa adadin capsule. Yana cike gibin da ake da shi: ƙananan dose a cikin hanyar da mutane ke amfani da ita a kullum.

Lambar Da Ta Bayyana Babu Sakamako

Effect size ga nau'ikan aikin ya kasance ƙanana (partial eta squared ≤ 0.01). Wannan na nufin caffeine ba ta ba da wani ƙarin gudunmawa ga bambancin sakamakon sprint a wannan ƙungiya ba.

Effect size ga tsarin makamashi ya nuna matsakaici‑zuwa‑babba, amma ba su kai ga bambanci na ƙididdiga ba. Da ‘yan wasa 15 kawai, samun ƙarfin ƙididdiga ya zama ƙalubale. Zai iya kasancewa hayaniya ne ko kuma alamar wani tasiri da zai bayyana a gwajin da ya fi girma. Ba za a iya ɗauka a matsayin tasiri tabbatacce ba.

Ƙuntatawa: Ba Huƙuma Caffeine Ba Ce

Wannan sakamakon ƙanƙanta ne, kuma akwai wasu iyakoki da ya kamata a yi la’akari da su:

  • Adadin samfur: ‘yan wasa 15 kawai suna rage ƙarfin ƙididdiga. Sakamakon babu tasiri a nan ba ya nufin babu tasiri gaba ɗaya.
  • Siffofin masu halarta: duka maza ne, matasa, a matakin ƙasa na wasannin gwagwarmaya. Marubutan sun buƙaci ƙarin samfur da ya haɗa da mata da sauran matakan horo.
  • Tsarin gwaji guda: sprint a kan keke, a lokaci guda (sa'a ɗaya bayan shan caffeine).
  • Dose: 3 mg/kg yana a ƙasan iyakar da yawancin binciken capsule ke nuna fa'ida.

Menene Wannan Ke Nufi A Gaban Ka?

Idan kana neman tasirin aiki: mafi yawan hujjoji suna goyon bayan 3–6 mg/kg caffeine da aka sha mintuna 30–60 kafin motsa jiki. Ga ɗan wasa kilogram 68, wannan na nufin 200–400 mg caffeine. Dose na 3 mg/kg a wannan binciken ya kasance a ƙasan wannan tazara, kuma ba ya haifar da canji a sakamakon.

Dose da lokaci:

  • Ka lissafta adadi bisa ga nauyin jikinka, ba bisa ga "kofi" ba, domin ƙimar caffeine a kofi na bambanta sosai.
  • Idan ka dogara da kofi, ka tuna cewa adadin caffeine a cikin kofi ba a iya tantancewa daidai kamar capsule ko tablet da aka rubuta adadi.
  • Ka gwada kowane dose a horo kafin ka yi amfani da shi a gasar.

Waɗanda za su amfana:

  • ‘Yan wasa da ke son auna tasirin ergogenic tabbatacce kuma suke shirye su ɗauki dose gwargwadon nauyi.
  • Kowa da ke son kofi don ƙara farkawa da mayar da hankali. Wannan fa'ida ba a auna a wannan binciken ba, don haka ba ta hana amfani da shi ba.

Waɗanda ya kamata su yi taka tsantsa ko su guje:

  • Masu shan caffeine da yawa: waɗanda ke yawan shan caffeine na iya lura cewa dose ƙanana ba ya tasiri sosai, kuma ya kamata su fahimci abin da kofi ke yi musu.
  • Masu matsalar barci ko masu horo da dare: fa'ida ta aiki ba ta cancanta rasa barci, wanda ke lalata murmurewa da horo na gaba. Caffeine da aka sha da dare na iya shafar yanayin barcin da kuke buƙata.
  • Masu jin damuwa, jiri ko matsalar bugun zuciya: manyan dose na ƙara yiyuwar samun illa.

Ƙarshe

A cikin ‘yan wasa 15 na ƙwararru, gram 100 da 200 na caffeine daga kofi ba su inganta aikin sprint mai maimaitawa ko canza ƙididdigar tsarin makamashi idan aka kwatanta da kofi mara caffeine. Wannan yana nuni da cewa ba duk kofi ba ne zai ƙara maka gudu, amma sakamakon ba zai zama hukunci na ƙarshe kan caffeine ba. Idan kana neman tasirin ergogenic na gaskiya, hujjojin da suka fi ƙarfi suna nuna bukatar dose mafi girma da aka ɗauka da nauyin jiki, mintuna 30–60 kafin motsa jiki. Idan kawai kana son kofi don farkawa da al'ada, wannan bincike ba ya ba da wani dalili da ya hana ka ci gaba da shan sa.

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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