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Science & Research

Guarana vs Kafein: Dosis Sing Podho, Mung Guarana Ngluwihi Daya Puncak

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

Guarana vs Kafein: Dosis Sing Podho, Mung Guarana Ngluwihi Daya Puncak

Loro kapsul. Dosis kira‑kira 5 mg/kg kafein sing podho. Mung siji sing ngasilake kenaikan daya puncak sing signifikan sacara statistik. Uji crossover anyar ing Sport Sciences for Health mbandhingake guarana karo kafein anhidrat, lan asilé luwih rinci tinimbang jeneng judhul sing nggumunake.

Apa Sing Ditindakake Déning Studi

Peneliti sing dipimpin déning da Rocha Rodrigues lan kolegane ngrekrut 18 priya enom sing aktif sacara fisik (rata‑rata umur 21,8 ± 2,5 taun). Desainé randomisasi, double‑blind, kontrol placebo lan crossover, mula saben partisipan ngrasakake telung kondisi:

  • Guarana (Paullinia cupana) – kapsul
  • Kafein anhidrat – kapsul
  • Placebo – kapsul

Rincian pentingé yaiku loro suplement aktif padha dosis relatif kafeiné, watara 5 mg kafein saben kilogram bobot awak. Mula, bedané ora bisa disebabaké amarga salah siji ngandhut kafein luwih akèh. Para peserta ngunjuk kapsul 60 menit sadurungé tes lompat 30 detik (30CJ), tes kapasitas anaerobik sing wis umum dipigunakaké ing olahraga tim.

Para peneliti ngukur:

  • dhuwur lompat maksimal
  • rata‑rata dhuwur lompat
  • peak power output (daya puncak – PPO)
  • daya paling endhek
  • indeks kelelahan
  • total jumlahe lompat

Apa Sing Ditemokaké: Angkane

Hasil sing paling mencolok yaiku PPO. Guarana siji‑sijiné perlakuan sing nggayuh signifikansi statistik ing kéné:

  • Guarana vs placebo: PPO munggah 4,0 % (dz = 0.82, p = 0.022)
  • Guarana vs nilai sadurungé tes: PPO munggah 4,4 % (dz = 0.55, p = 0.041)
  • Kafein: ora ana efek PPO sing signifikan (p > 0.05)

Kanggo dhuwur lompat maksimal, rata‑rata dhuwur lompat lan daya paling endhek, ora ana efek utama sing signifikan. Nanging, ukuran efek kanggo guarana vs placebo nuduhaké arah sing menguntungkan (dz = 0.73, 0.86, lan 0.58 berturut‑turut). Penulis uga nyathet penurunan total volume lompat bareng tren iki.

Mula bisa disimpulaké yèn guarana ngasilaké output mekanik luwih gedhé saben lompatan, sanajan atlit nindakake sithik lompatan total.

Hal Sing Penting: Guarana Ora Ngluwihi Kafein

Iki bagian sing asring dilalekaké déning judhul sensasional. Loro perlakuan aktif ora beda sacara signifikan siji lan sijiné. Guarana ora ngungguli kafein sacara statistik ing percobaan iki.

Selisih head‑to‑head mung deskriptif, kanthi guarana angkaé luwih dhuwur ing:

  • Rata‑rata dhuwur lompat: +1,5 %
  • Peak power output: +1,4 %
  • Dhuwur lompat maksimal: +0,9 %
  • Daya paling endhek: +0,7 %

Bedané cilik banget, lan studi ora mbuktèkaké yèn selisih kuwi konsisten. Argumen “Guarana kerja, kafein ora” iku jebakan logika. Nggayuh signifikansi marang placebo, nanging perlakuan liyané mung ora cukup kuat kanggo ngluwihi ambang signifikansi. Asilé kafein ngarahaké arah sing padha, mung ora cukup gedhé. Ringkesané, loro suplement iki bisa mbantu, lan guarana mung nuduhaké sinyal statistik sing luwih cetha kanggo daya puncak.

Keterbatasan Liyane

  • Sampel cilik: 18 partisipan watesi kekuwatan statistik lan generalisasi.
  • Mung pria enom lan aktif: asil ora otomatis ditrapaké kanggo wanita, wong tuwa, atlit elit, utawa wong sing kabiasaan kafeiné béda.
  • Dosis tunggal akut: ora menehi informasi babagan panggunaan jangka panjang, toleransi, utawa efek kronis.
  • Siji jinis tes: tes lompat 30 detik iku usaha anaerobik sing spesifik. Ora otomatis bisa diterjemahaké marang sprint, angkat beban, utawa cabang olahraga liya.
  • Mekanisme ora jelas: gagasan yèn matriks multi‑senyawa guarana maringi “keuntungan metabolik unik” isih hipotetik, ora dibuktèkaké déning trial iki.

Cara Nggunakake: Poin Praktis

Dosis adhedhasar kafein, dudu bobot guarana. Studi iki ngatur dosis guarana supaya nyedhiyakake kira‑kira 5 mg/kg kafein. Produk guarana béda‑bèda kaca kandungan kafeiné, mula priksa label kanggo jumlah kafein saben sajian lan itung saka kana. Contoné, wong 80 kg kudu nyedhaki 400 mg kafein. Iku dosis siji sing gedhé lan meh padha karo wates maksimum harian sing asring disaranake kanggo wong diwasa sing séhat. Akeh wong bisa miwiti karo dosis luwih cilik.

Wektu panggunaan: protokol nunggu 60 menit sadurungé usaha. Iki titik wiwitan sing wajar kanggo jadwal pre‑workout.

Bentuk: trial iki nggunakake kapsul. Bubuk, minuman energi, utawa pre‑workout gabungan bisa nduwèni kadar kafein lan kecepatan serap sing béda, mula aja nganggep asilé padha.

Sapa sing cocog: wong aktif sing kerep nindakake usaha eksplosif kaya lompat, sprint, utawa latihan tim, lan wis toleran karo kafein lan kepengin nyoba sumber nabati.

Sapa sing kudu ati‑ati utawa ngindari:

  • Sapa wae sing sensitif marang kafein (pusing, cemas, deg‑deg jantung, ganggu turu).
  • Wong karo masalah jantung, tekanan darah dhuwur, utawa sing lagi ngandhut (rembug dhisik karo dhokter).
  • Atlit sing latihan bengi, amarga kafein telat bisa ngganggu turu.
  • Sapa wae sing wis ngonsumsi kafein saka kopi, pre‑workout, utawa minuman energi, amarga guarana yaiku kafein lan totalé bakal nambah.

Pendekatan sing wicaksana yaiku nyoba dosis apa wae ing sesi latihan dhisik, ora langsung ing kompetisi, lan ngurangi dosis yèn muncul efek samping.

Kesimpulan

Kanthi dosis kafein sing disamakan ~5 mg/kg, guarana nambah daya puncak kira‑kira 4 % dibandhingake placebo, déné kafein ora nyentuh signifikansi. Nanging, guarana lan kafein ora beda sacara statistik, lan keunggulan numerik guarana cilik. Iki sinyal awal sing nyenengake saka trial cilik nanging terkontrol, dudu bukti yèn guarana luwih unggul tinimbang kafein. Anggep guarana minangka sumber kafein sing patut dicoba, nanging dosis kudu diitung saka kandungan kafeiné.

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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