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Želite li sagorjeti više masti, pola sata prije početka treninga popijte kavu, kažu znanstvenici, koji su, na temelju manje studije provedene na 15 mlađih muškaraca zaključili da tri miligrama kave po kilogramu tjelesne težine ubrzava sagorijevanje masti tijekom vježbanja, piše Medical News Today.

Uprava za hranu i lijekove (FDA) zdravim osobama preporučuje da u organizam dnevno ne unose više od 400 miligrama kofeina, što je otprilike četiri ili pet šalica.

Pritom treba voditi računa o tomu da neki ljudi različito metaboliziraju kofein i osjećaju negativne učinke već pri konzumiranju manjih količina kave. Prosječna šalica kave sadrži oko 100 miligrama kofeina.

Kava se kao stimulans često povezuje s boljim sportskim rezultatima, premda znanstveni dokazi iza te teorije nisu onako sveobuhvatni kakvi bi trebali biti.

Pregled 21 metaanalize objavljene 2019. godine upućuju na to da kofein može povećati performanse vježbanja tako da povećavaju anaerobnu snagu, aerobnu izdržljivost te mišićnu snagu i izdržljivost. Podaci su pokazali i da je pozitivan učinak kofeina na ove markere izvedbe izraženiji tijekom aerobnih nego tijekom anaerobnih vježbi.

Da bi istražili na koji način kofein poboljšava sagorijevanje masti, znanstvenici s Odjela za fiziologiju španjolskog Sveučilišta u Granadi ispitali su učinak unosa kofeina na maksimalnu brzinu oksidacije masti u aktivnih mlađih muškaraca tijekom umjerenog treninga.

Petnaest dobrovoljaca prosječno starih 32 godine sudjelovalo je tijekom četiri tjedna u četiri testa. Pritom su u osam ujutro i u 17 sati dobivali placebo te istodobno i kofeinske suplemente, a nakon pola sata započinjali su s vježbanjem.

Rezultati su pokazali da se nakon konzumiranja kofeina u ispitanika sagorijevanje masti tijekom jutra povećalo za 10,7 posto te za čak 29 posto poslijepodne, rekao je Francisco José Amaro-Gahete, znanstvenik sa španjolskog sveučilišta.

Razlika ne začuđuje jer je i po cirkadijalnom ritmu sagorijevanje masti ujutro niže nego poslijepodne.

Španjolski znanstvenici kažu da je konzumacija jake šalice kave ili ekvivalentne količine kofeina neposredno prije umjereno intenzivnog aerobnog treninga u poslijepodnevnim satima najučinkovitija kada je posrijedi maksimalno sagorijevanje masti u organizmu.

S obzirom na to da se radi o studiji s relativno malim brojem sudionika prerano je za konačne zaključke, no rezultati jasno pokazuju da poveznica postoji.

"Rezultati upućuju na to da kombinacija jednokratnog konzumiranja kofeina i poslijepodnevna vježba umjerenog intenziteta pospješuju sagorijevanje masti", zaključili su znanstvenici u časopisu International Society of Sports Nutrition.

No treba imati na umu da prekomjerna konzumacija kofeina može uzrokovati i neugodne nuspojave, poput nesanice, nervoze, tjeskobe, ubrzanog rada srca, mučnine i glavobolje.

Za osobe s određenim zdravstvenim stanjima, poput nepravilnog srčanog ritma kofein može pogoršati simptome povezane s bolestima.

Osobe koje strahuju da bi konzumacija kofeina mogla pogoršati njihovo zdravstveno stanje, prije konzumacije napitaka s kofeinom trebali bi se posavjetovati sa svojim liječnikom.

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Želite li sagorjeti više masti, pola sata prije početka treninga popijte kavu, kažu znanstvenici, koji su, na temelju manje studije provedene na 15 mlađih muškaraca zaključili da tri miligrama kave po kilogramu tjelesne težine ubrzava sagorijevanje masti tijekom vježbanja, piše Medical News Today.

Uprava za hranu i lijekove (FDA) zdravim osobama preporučuje da u organizam dnevno ne unose više od 400 miligrama kofeina, što je otprilike četiri ili pet šalica.

Pritom treba voditi računa o tomu da neki ljudi različito metaboliziraju kofein i osjećaju negativne učinke već pri konzumiranju manjih količina kave. Prosječna šalica kave sadrži oko 100 miligrama kofeina.

Kava se kao stimulans često povezuje s boljim sportskim rezultatima, premda znanstveni dokazi iza te teorije nisu onako sveobuhvatni kakvi bi trebali biti.

Pregled 21 metaanalize objavljene 2019. godine upućuju na to da kofein može povećati performanse vježbanja tako da povećavaju anaerobnu snagu, aerobnu izdržljivost te mišićnu snagu i izdržljivost. Podaci su pokazali i da je pozitivan učinak kofeina na ove markere izvedbe izraženiji tijekom aerobnih nego tijekom anaerobnih vježbi.

Da bi istražili na koji način kofein poboljšava sagorijevanje masti, znanstvenici s Odjela za fiziologiju španjolskog Sveučilišta u Granadi ispitali su učinak unosa kofeina na maksimalnu brzinu oksidacije masti u aktivnih mlađih muškaraca tijekom umjerenog treninga.

Petnaest dobrovoljaca prosječno starih 32 godine sudjelovalo je tijekom četiri tjedna u četiri testa. Pritom su u osam ujutro i u 17 sati dobivali placebo te istodobno i kofeinske suplemente, a nakon pola sata započinjali su s vježbanjem.

Rezultati su pokazali da se nakon konzumiranja kofeina u ispitanika sagorijevanje masti tijekom jutra povećalo za 10,7 posto te za čak 29 posto poslijepodne, rekao je Francisco José Amaro-Gahete, znanstvenik sa španjolskog sveučilišta.

Razlika ne začuđuje jer je i po cirkadijalnom ritmu sagorijevanje masti ujutro niže nego poslijepodne.

Španjolski znanstvenici kažu da je konzumacija jake šalice kave ili ekvivalentne količine kofeina neposredno prije umjereno intenzivnog aerobnog treninga u poslijepodnevnim satima najučinkovitija kada je posrijedi maksimalno sagorijevanje masti u organizmu.

S obzirom na to da se radi o studiji s relativno malim brojem sudionika prerano je za konačne zaključke, no rezultati jasno pokazuju da poveznica postoji.

"Rezultati upućuju na to da kombinacija jednokratnog konzumiranja kofeina i poslijepodnevna vježba umjerenog intenziteta pospješuju sagorijevanje masti", zaključili su znanstvenici u časopisu International Society of Sports Nutrition.

No treba imati na umu da prekomjerna konzumacija kofeina može uzrokovati i neugodne nuspojave, poput nesanice, nervoze, tjeskobe, ubrzanog rada srca, mučnine i glavobolje.

Za osobe s određenim zdravstvenim stanjima, poput nepravilnog srčanog ritma kofein može pogoršati simptome povezane s bolestima.

Osobe koje strahuju da bi konzumacija kofeina mogla pogoršati njihovo zdravstveno stanje, prije konzumacije napitaka s kofeinom trebali bi se posavjetovati sa svojim liječnikom.

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Aytac Unal/AFP
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StoryEditorOCM
Životmanja studija

Želite li sagorjeti više masti, pola sata prije početka treninga popijte kavu: kofein povećava snagu i izdržljivost

Piše Hina
8. travnja 2021. - 09:02
17440470
PREMIUM
Aytac Unal/AFP

Želite li sagorjeti više masti, pola sata prije početka treninga popijte kavu, kažu znanstvenici, koji su, na temelju manje studije provedene na 15 mlađih muškaraca zaključili da tri miligrama kave po kilogramu tjelesne težine ubrzava sagorijevanje masti tijekom vježbanja, piše Medical News Today.

Uprava za hranu i lijekove (FDA) zdravim osobama preporučuje da u organizam dnevno ne unose više od 400 miligrama kofeina, što je otprilike četiri ili pet šalica.

Pritom treba voditi računa o tomu da neki ljudi različito metaboliziraju kofein i osjećaju negativne učinke već pri konzumiranju manjih količina kave. Prosječna šalica kave sadrži oko 100 miligrama kofeina.

Kava se kao stimulans često povezuje s boljim sportskim rezultatima, premda znanstveni dokazi iza te teorij...

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15. svibanj 2024 18:46