Coffee and guarana, or rather caffeine, have been used in many different sports disciplines for many years for a reason.
“The drink of the gods” adds energy and power and makes us even more eager to achieve our goals (especially in the morning, when we may not necessarily feel like doing anything).
Coffee and caffeine in the life of an athlete
Coffee is such a popular drink that it probably needs no introduction. It is worth noting, however, that each of us has a different tolerance for caffeine, which is largely genetically determined.
It is caffeine that is responsible for stimulation, energy and increased concentration. Most people value this effect especially in the morning, to wake up. Athletes, in turn, very often reach for coffee before starting intense training, to recharge and focus better on the exercises they are performing.
Caffeine is a common ingredient in
fat burners and pre-workouts for athletes. Epidemiological data show that people who consume coffee regularly have a much lower BMI than people who avoid the drink. This has been explained by the effect of caffeine on metabolic rate and appetite suppression.
Indeed, coffee and the caffeine it contains speed up metabolism. The issue of appetite reduction, however, remains disputed.
Even so, drinking coffee on an empty stomach first thing in the morning is not advisable in the long term. Mainly because it may lead to disturbances in serotonin and GABA secretion. It is also not recommended in the evening due to its effect of reducing melatonin and, as a result, sleep.
As we know, proper
sleep quantity and quality are key elements of psycho-physical recovery and maintaining health at a high level.
Some sources confirm that, thanks to its content of beneficial compounds, it may reduce oxidative stress and also reduce inflammation due to the presence of polyphenols. Coffee, of course, when not consumed compulsively, will have a positive effect on immune cells. All these effects will be especially desirable for athletes.
And as for the immune system… Contrary to appearances, a large number of physically active people, including professional athletes, have autoimmune problems. The same applies to intestinal issues, e.g.
leaky gut syndrome. People who want to work on gut integrity and the regeneration of the intestinal barrier should not indulge in caffeine-fuelled frenzy too often.
Caffeine is classified as a stimulant and an energy-giving compound. This is because it has a stimulating effect on the nervous system. Of course, it also increases concentration and makes us more motivated to act.
All of this translates into greater effectiveness and efficiency of the training session and, as a result, better sports performance. It is a fact that coffee and caffeine help reduce excessive stored body fat. This is due to their metabolism-boosting and thermogenesis-raising properties, which affect the speed and effectiveness of fat burning.
In addition, studies confirm that caffeine in combination with, for example, green tea extracts has a beneficial effect on fatty acid oxidation. This in turn leads to glycogen sparing during physical exertion. Among other things, for this reason it will work very well in endurance training and have a beneficial effect on performance.
It is worth mentioning that, apart from its stimulating effect, its influence on perception, its support for fat burning and the other effects mentioned, it is also an alkaloid that reduces fatigue, speeds up recovery and decreases the perception of pain.
Coffee will also work well in ketogenic diets as a component supporting the emulsification of fatty acids and the overall digestion of fats supplied with food. It is quite often used with very good results in combination with MCT oil.
Coffee, caffeine and guarana
Guarana is another ingredient, alongside coffee, that is successfully used for sports purposes. It is said that guarana extracts contain several times more caffeine than coffee itself. However, the ingredients with which it occurs are no less important.
Guarana seeds contain guaranine - chemically similar in structure to caffeine - as well as, among others, theobromine, choline and theophylline.
It turns out that guaranine, together with caffeine, is an excellent combination, even better at reducing fatigue and its possible effects. This in turn allows for a more demanding training session and provides a stronger stimulus for the muscles.
Some sources mention that guarana works as well as coffee, while using it we will not experience a negative effect on the digestive system. It has a positive effect on cognitive functions, concentration and exercise capacity. Its effect is milder, but it lasts longer.
According to studies, it may increase fat oxidation, which, however, depends on the content of caffeine and methylxanthines. It supports lipid mobilization, while increasing and facilitating the burning of stored body fat. It also increases energy expenditure.
Objectively speaking, the content of guaranine, tannins, catechins, caffeine and other beneficial ingredients puts guarana in a very good light. Even so, the presence of a large amount of so-called ballast substances means that high stimulation does not occur as quickly as in the case of coffee.
That is why the best option for achieving and maintaining the desired effect is a combination of caffeine and guarana extract. See for yourself!
