Ninkawa Kafeyin Ba Ya Taimaka ‘Yan Boxers—Ga Abin Da Ya Faru
Ka yi tunanin cewa ninka adadin caffeine a pre‑workout zai ninka aikinka? Gwaji na kwanan nan da aka gudanar a kan ‘yan boksi masu gasa ya nuna hakan ba lallai ba ne. Masana sun kwatanta 3 mg/kg da 6 mg/kg na caffeine da kuma placebo. Duk rukuni biyu sun inganta aikin tsalle, amma ƙarin adadi ba ya ba da ƙarin fa’ida a dukkan lokuta.
Abin Da Masana Suka Gano
Binciken da aka wallafa a Journal of the International Society of Sports Nutrition (2026) daga Tuerhongjiang da abokan aikin, ya yi amfani da tsari randomized, double‑blind, placebo‑controlled crossover. An yi gwajin ne a kan ‘yan boksi maza 15, duka ‘yan wasa na ƙwararru daga Sin, aji na biyu ko ƙasa da haka.
Kowane ɗan boksi ya halarta a yanayi uku, a jere na bazuwar, tare da sati ɗaya tsakanin kowanne gwaji:
- Placebo
- 3 mg/kg caffeine (CAF3)
- 6 mg/kg caffeine (CAF6)
Ƙungiyar ta auna countermovement jump (CMJ), ballistic push‑up (BPU) da isokinetic peak torque (PT) a kafada da gwiwa. An yi gwaje‑gwaje a minti 0, 30, da 60 bayan shan kwayar. An yi amfani da gyaran Holm kan gwaje‑gwajen hulɗa guda 10 don rage yiwuwar sakamakon ƙarya.
Babban Sakamako: Duka Doses Sun Aiki A Minti 60
A ƙididdigar minti 60, duka 3 mg/kg da 6 mg/kg sun wuce placebo a tsayin tsalle na CMJ, ƙarfin matsakaici, da torque da aka auna. Ba a sami bambanci mai mahimmanci tsakanin adadin caffeine biyu ba.
Don ƙara ƙarfi a gwiwa, adadi mafi ƙanƙanta ya cimma fa’ida da aka auna. Ninkawa adadi ba ta ƙara wani abu da za a iya gani a wannan gwaji ba.
Inda 6 mg/kg Ya Fi Amfani
Adadi mafi girma ya yi fice a wasu gwaje‑gwaje:
- Ballistic push‑up: CAF6 ya haifar da ƙarin concentric impulse, ƙarfin matsakaici da ƙarfi fiye da placebo a minti 60. CAF3 ba ta bambanta da placebo ba a waɗannan ma’aunai.
- Knee extension torque: Wannan shi ne sakamakon da ya fi bayyana. CAF6 ta doke duka placebo da CAF3 a minti 60.
- Shoulder torque: Flexion da extension PT sun ƙaru a ƙarƙashin caffeine a wasu lokuta, amma ba tare da fa’ida mai yawa ba.
Marubutan sun kammala da cewa amsa ga caffeine tana bambanta dangane da adadi da aikin da ake bukata, kuma 6 mg/kg ba ta zama mafi alheri a kowane yanayi ba. Ƙarin adadi ya haifar da ‘yan nasarori kaɗan, ba duka‑daga‑baki ba.
Jadawalin Mg‑per‑Kg
Ga yadda adadin caffeine yake a milligram ga nauyin jiki daban‑daban:
| Nauyin Jiki | 3 mg/kg | 6 mg/kg |
|---|---|---|
| 60 kg (132 lb) | 180 mg | 360 mg |
| 70 kg (154 lb) | 210 mg | 420 mg |
| 80 kg (176 lb) | 240 mg | 480 mg |
| 90 kg (198 lb) | 270 mg | 540 mg |
| 100 kg (220 lb) | 300 mg | 600 mg |
Duba alamar pre‑workout dinka. Yawancin samfuran suna nuna 200–400 mg a kowanne serving, wasu kuma suna ƙunshe da caffeine tare da sauran sinadarai masu ƙara kuzari. Idan ka sha cokali biyu, kofi, da abin sha na makamashi a lokaci guda, ka iya wuce 6 mg/kg ba tare da ka gane ba.
Lokaci: Nemi Kusan Minti 60
Tasirin da aka samu ya bayyana a minti 60 bayan shan caffeine. Wannan shine lokaci mafi inganci da binciken ya nuna, don haka shan caffeine kusan sa’a guda kafin horo ya fi dacewa. Takaitaccen bayanin ya nuna minti 60 ya fi minti 30, don haka kada ka yi tsammanin samun ƙarin fa’ida idan ka sha a lokaci guda da fara aikin.
Overdose: Me Ya Sa Fiye Ba Za Ta Iya Zama Mafi Alheri Ba
Binciken bai lissafta illolin gefe a cikin takaitaccen bayanin sa ba, don haka za mu yi nuni da abubuwan da aka sani gaba ɗaya. Caffeine mai yawa na iya haifar da tashin zuciya, damuwa, bugun zuciya da sauri, ciwon ciki, da matsalar barci. Ga ɗan boksi, kasancewa da ƙwarin gwiwa sosai na iya lalata hankali da riƙon ƙarfi, yayin da shan a yammaci na iya tsangwama barcin dare.
Idan 3 mg/kg ke ba ka fa’ida mafi yawa, zuwa 6 mg/kg zai ƙara haɗarin illolin gefe ba tare da ƙaruwa mai yawa a yawancin sakamako ba. Wannan canjin na iya zama da amfani ga wasu gwaje‑gwaje kamar ƙarfi a gwiwa, amma ba zai zama “kyauta” ba.
Wanene Ya Dace Da Wannan
- ‘Yan wasa masu ƙarfi‑karfi da gasa da ke neman fara da adadi mai ma’ana.
- Masu ɗagawa da masu zuwa dakin motsa jiki waɗanda ke tunanin pre‑workout ɗinsu ya fi ƙarfin da suke bukata.
- Mutanen da ke da saukin caffeine, wato waɗanda ke jin tasirin caffeine da wuri.
Hanya mafi ma’ana ita ce ka fara da 3 mg/kg, ka sha kusan sa’a guda kafin horo, ka ƙara idan kana buƙatar ƙarin ƙarfi kuma ka ga jikin ka na jurewa. Amsa ga caffeine tana bambanta tsakanin mutane, don haka gwada adadi a horo, amma kar ka yi shi a ranar gasar.
Iyakokin Da Ya Kamata Ka San Su
- Ba a gwada duka kai ba. Marubutan sun ce sakamakon na nuna wasu ƙwayoyin neuromuscular da aka zaɓa, ba ainihin ingantaccen duka kai ko nasarar gasar ba.
- Samfurin ƙanana. Ɗalibai maza 15 ba su isa su wakilci mata ko sauran matakan wasa ba.
- Gwaje‑gwajen dakin gwaje‑gwaje. Tsalle, push‑up da torque na isokinetic an auna a yanayi na kulawa, ba a cikin wasa na ainihi ba.
- Tsarin adadi mai gauraya. Bambance‑bambancen tsakanin adadi ya danganta da aikin, kuma takaitaccen bayanin ya nuna cewa amsar mutum tana bambanta.
- Shan caffeine na yau da kullum. Takaitaccen bayanin ba ya magance yadda yawan caffeine da aka saba sha ke shafar amsa, don haka ka ɗauki amsarka a matsayin tambaya da ke buƙatar gwaji.
Gabaɗaya
A cikin ‘yan boksi masu horo, 3 mg/kg na caffeine ya inganta aikin tsalle kusan daidai da 6 mg/kg a minti 60. Adadi mafi girma ya nuna fa’idodi ne kawai a wasu gwaje‑gwaje, musamman ballistic push‑up da torque na gwiwa. Kafin ka ƙara ƙarin cokali, ka ƙididdige mg/kg ɗinka, ka sha kusan sa’a guda kafin horo, sannan ka tuna cewa babu shaidar da ke tabbatar da cewa hakan zai haifar da duka mafi ƙarfi.
Source: Tuerhongjiang et al. Acute effects of 3 and 6 mg·kg‑1 caffeine on strength‑power performance and isokinetic peak torque in competitive male boxers: a randomized, double‑blind, placebo‑controlled crossover trial. J Int Soc Sports Nutr. 2026. DOI: 10.1080/15502783.2026.2743368 | PubMed
