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Nutrition

Ekstrak Wétèn Kopi: 200 mg Kafein Nambah Output Sepeda 4,6 %

Dr. Gymbro · · 4 min read
#ergogenic aids #sports nutrition #pre workout #cycling #caffeine #coffee cherry #glycogen

Ekstrak Wétèn Kopi: 200 mg Kafein Nambah Output Sepeda 4,6 %

Ringkesan: Dosis mung 200 mg kafein saka ekstrak wétèn kopi bisa nambah tenaga sekitar 4,6 % ing uji wektu 15 menit para pesepeda terlatih. Sanajan akeh sing ngira ekstrak iki bakal mempercepat pangisian glikogen, data ora ndhukung anggapan kuwi. Studi iki randomisasi, double‑blind, lan crossover, nganakake 12 pesepeda lan dibiayai industri, tanpa grup pembanding kafein murni. Ing ngisor iki asil data, apa sing ora ditemokaké, lan sapa sing bisa nyoba.

Apa kuwi Ekstrak Wétèn Kopi?

Wétèn kopi yaiku kulit buah kopi sing biyasané dibuwang nalika proses panen. Ekstrak sing ditliti iki dijupuk saka wétèn Coffea arabica kabèh lan dikonsentrasi supaya ngandhut kafein lan polifenol, kalebu asam klorogenik. Saben dosis nyedhiyakake 200 mg kafein lan 15 mg polifenol.

Dosis iki luwih cilik tinimbang bolak‑balik kafein sing umum dipigunakaké ing olahraga. Para peneliti kepengin ngerteni apa produk sing ngandhut kabeh senyawa wétèn iki bisa (1) ningkataké performa lan (2) mempercepat pangisian glikogen otot.

Carané Penelitian Dilakokaké

Desainé kuwat, nanging ukuran sampel cilik.

  • Desain: randomisasi, double‑blind, placebo‑controlled, crossover trial
  • Peserta: 12 pesepeda terlatih (11 lanang, 1 wadon) kanthi VO₂max 55 ± 2 mL·kg⁻¹·min⁻¹
  • Sesi latihan 1 (TT1): 30 menit ing ergometer siklus kira‑kira 79 % VO₂max, banjur uji wektu 15 menit
  • Pemulihan: suplemen kapindho diparingi bareng karo 1 g/kg bobot awak karbohidrat; TT2 dilakokaké sesuk esuk
  • Pengukuran: sampel getih sakwétoro latihan, plus biopsi otot sawise TT1 (0 h), banjur ing 4 h lan 24 h

Awit saben pesepeda nampa loro perlakuan (ekstrak lan placebo), saben wong dadi kontrol dhewe. Iki dadi kekuwatan penting ing studi ukuran cilik.

Hasil Utama: Tenaga Luwih Akeh, Rasa Kerja Ringan

Tes getih nuduhaké yen suplemen iki diserep becik. Kadar plasma kafein lan asam klorogenik luwih dhuwur kanthi signifikan nalika latihan lan pemulihan ing kondisi ekstrak tinimbang placebo (p < 0,001).

Performa: ing uji wektu 15 menit, peserta ngasilake 4,6 % ± 1,5 % tenaga total luwih akeh nganggo ekstrak wétèn kopi (3,14 ± 0,15 kJ/kg) tinimbang placebo (3,02 ± 0,17 kJ/kg). Efek ukuran Hedge’s g = 0,8 (95 % CI 0,2–1,4), nuduhaké efek gedhé sanajan intervalé amba amarga sampel mung 12 wong. Bedane signifikan sacara statistik (p < 0,05).

Rasa kerja: nalika fase steady‑state, peserta ngrasa luwih entheng sanajan tenaga sing dikeluarke padha. Rasio pertukaran napas ora beda, dadi ora ana pratanda yèn suplemen iki ngowahi cara panggunaan bahan bakar sacara dramatis.

Mitos sing Ora Bener: Ora Ana Tambahan Pangisian Glikogen

Hipotesis yèn ekstrak iki mempercepat pangisian glikogen ora ketemu bukti. Glikogen otot mundhak signifikan ing loro kondisi amarga karbohidrat sing diparingi, nanging ora ana beda antarane ekstrak lan placebo.

  • 0–4 jam: peningkatan glikogen 64 ± 13 mmol/kg nganggo placebo vs. 44 ± 10 mmol/kg nganggo ekstrak.
  • 4–24 jam: peningkatan 53 ± 8 mmol/kg (placebo) vs. 45 ± 10 mmol/kg (ekstrak).

Penulis nyimpulake kenaikané padha, mula ekstrak ora nambah pangisian glikogen. Sanajan sawetara studi nuduhaké sinergi antara kafein lan karbohidrat kanggo ngisi glikogen, trial iki ora nemokaké efek kuwi dengan dosis 1 g/kg karbohidrat.

Cathetan: abstrak ora nyebut asil TT2, saéngga ora jelas apa efek suplemen iki tetep ana ing sesi latihan esuk.

Kenapa Kudu Waspada?

Sawetara watesan penting sadurunge langsung tuku produk iki:

  1. Sampel cilik. Mung loro welas pesepeda, siji wadon, dadi temuan iki ora bisa digeneralisasi.
  2. Ora ana grup kafein murni. Bandhingané mung antarane ekstrak lan placebo, ora karo 200 mg kafein standar. Mulane ora jelas apa manfaaté asalé saka kafein, polifenol, utawa kombinasi loro.
  3. Siji produk, siji dosis. Asil mung kanggo ekstrak saka wétèn kopi sing dipigunakaké ing studi iki, ora kanggo kabeh produk wétèn kopi.
  4. Dana industri. Sponsor saka FutureCeuticals lan telung penulis uga pegawé perusahaan iki. Penulis saka University of Exeter nyatakake mandiri nalika nerjemahaké data, lan trial iki wis dipra‑daftar (NCT05404841) – nilai plus, nanging tetep kudu dipertimbangaké.
  5. Tes performa sing winates. Uji wektu 15 menit ora mesthi nyorot kinerja ing lomba jarak jauh utawa sesi latihan sing luwih dawa.

Pelajaran Praktis

  • Dosis: 200 mg kafein + 15 mg polifenol saka ekstrak, dipangan sadurunge latihan. Iki kira‑kira padha karo loro cangkir kopi seduh standar, sanajan intensitas kafein ing cangkir bisa béda.
  • Wektu panggunaan: ing studi iki suplemen dijupuk sadurunge sesi latihan. Amarga ora ana informasi wektu sing luwih rinci, ikuti pandhuan label produk.
  • Sapa sing cocok: atlit ketahanan sing wis terbiasa karo dosis kafein cilik lan pengin alternatif berbasis wétèn kopi tinimbang pil kafein murni. Cocok kanggo nguji ing latihan, ora kudu digunakaké ing hari kompetisi.
  • Sapa sing kudu ngindari (pandhuan umum): wong sing sensitif marang kafein, duwe gangguan kecemasan, gangguan turu, aritmia jantung, hipertensi, wanita hamil/nyusui, utawa sing latihan nganti bengi larut kudu ati‑ati lan konsultasi karo dokter.
  • Apa sing ora bakal kedadean: ora bakal mempercepat pangisian glikogen. Yen tujuan utama yaiku ngisi bahan bakar otot cepet, karbohidrat tetep dadi faktor paling penting.

Kesimpulan

Ing trial crossover cilik nanging kanthi kontrol sing apik, ekstrak wétèn kopi kanthi dosis kafein cilik nambah tenaga uji wektu siklus nganti 4,6 % lan nggawe rasa kerja luwih entheng. Klaim “mbantu pangisian glikogen” ora didhukung data. Perlu studi sing luwih gedhé lan nambah grup perbandingan kafein murni kanggo netepake apa wétèn kopi bener‑bener nduwèni efek unik sing ora ditemokaké saka kafein biasa.

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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