Guarana as a sports nutrition: why and how to take it?

Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Surely, many of you have already heard about this substance on the sports nutrition market. Gaurana is entirely of plant origin, and is extracted from the plant of the same name, and the active substance is called “Guaranine”.

So, this same guaranine, in its effect on the body, is an analogue of caffeine. But its main difference from caffeine is that gauranine is absorbed gradually (over 2-3 hours), and not immediately, like caffeine. And this allows you to use it before heavy physical activity. But first things first.

What is guarana

Guarana is a creeping vine of the American jungle, with fruits similar to small chestnuts. They contain guanarine, a substance identical to caffeine. Guarana seeds contain 2-6 times more caffeine than coffee beans - this amount of caffeine makes the plant invulnerable to pathogens, viruses, and fungi. Indians living in the Amazon jungle collected, dried, ground guarana seeds into powder, added them to their drinks and amazed the European colonialists with their indestructible endurance and lightning-fast reaction.

Today, guarana powder, so rich in caffeine, is used in the production of chocolate and energy drinks, teas and medicines. The Association of American Physicians has not recognized guarana as having a proven medicinal effect, but has approved its use as a dietary supplement.

Release forms

Guarana extract is obtained by grinding the fruits of the Paulinia cupana plant, a tree-like vine that grows in Brazil and the Amazon. In the original recipe, which uses ground guarana, the presence of small particles of fruit husk is acceptable, which gives the finished drink a characteristic chocolate flavor. Modern sports supplements differ in taste and smell from authentic drinks.

Classic forms of guarana release are candies, lozenges, chewing gum, elixirs, tincture. In sports nutrition stores, they are found much less frequently than popular teas, liquids, tablets, capsules, ampoules (shots), syrups, and powders.

Compound

In the BJU of Indian tonic, carbohydrates are represented not by glucose, but by starch, and there are no fats at all:

• Proteins – 0.1%;
• Carbohydrates – 5-6%;
• Fats – 0%.

The most important components of the supplement include:

• Guaranine
  has a stimulating effect 5 times stronger than caffeine;
• Tannin
  is a polyphenol, an astringent substance with an anti-inflammatory effect; is able to soften the excitement from caffeine and calm the nervous system.
• Theophylline/Theobromine
  are pacemakers that mobilize the cardiovascular system.
• Catechins and epicatechins
  are polyphenols, powerful antioxidants;
• 
  B vitamins
• trace elements:
  zinc, magnesium, sodium, manganese.

Due to the presence of tannin, guarana stimulates the nervous system less sharply than caffeine. After 1-2 cups of coffee, a person immediately feels strong excitement up to the point of tachycardia, the activity lasts no more than 1-2 hours and is replaced by even greater fatigue. Guarana acts more gently, its effect is prolonged - stretched out over time, there is no sharp decline in activity, as after coffee. A person has good performance within 5-6 hours and is able to move mountains. Due to the presence of pacemakers and magnesium, guarana does not cause tachycardia, and the action of tannin protects the gastric mucosa from irritation by caffeine.

Compatibility with other tools

Guarana is not usually used on its own. Most often, it is part of complex supplements (pre-workout complexes, fat burners, etc.), since, in addition to its own stimulating effect, it can enhance the effect of other active substances.

The combination of taurine, caffeine and guarana may have too strong an effect. When taking several products at the same time (it could be an energy drink, a thermogenic, a creatine supplement), check the composition - guarana may be present in each of them. Calculate your daily dose carefully.

Action

Guarana is a multifunctional supplement: it tones, improves heart and brain function, promotes fat burning and reduces appetite.

1. Tones up 5 times more than caffeine, the invigorating effect lasts 5-6 hours. At the same time, guarana does not deplete the nervous system, does not adversely affect the heart, and does not provoke insomnia.
2. Increases endurance, as it promotes the release of adrenaline into the blood. Under the influence of this hormone, recovery processes are accelerated, and muscle failure is delayed in time.
3. Accelerates weight loss: reduces appetite, promotes intense muscle work, which breaks down fatty tissue and turns it into energy for the working body. Guarana is indispensable for low-calorie diets - it mobilizes energy potential to overcome increased stress.
4. It has a beneficial effect on the central nervous system: it ensures quick reactions and concentration.

Guarana is a natural energy drink; it is more effective than coffee and store-bought tonics, which are saturated with glucose, synthetic dyes and preservatives.

Buyers' opinion

Guarana extract for weight loss in the form of powder or capsules (as well as other forms of release) collected the following reviews from customers:

• More invigorating than coffee (and does not cause an emotional decline afterwards);
• Increases endurance (long workouts are easier to survive);
• Accelerates recovery (muscles do not hurt as much after exercise);
• Accelerates weight loss (subject to exercise and a healthy diet);
• Improves psycho-emotional state (helps with depression, burnout);
• Prevents overeating (both relieves hunger and prevents stress eating);
• Fights cellulite (when used externally);
• Increases muscle tissue growth (during strength training);
• Improves overall well-being (lightness appears in the body, the desire to move);
• Has a slight diuretic effect (relieves swelling).

The effect is noticeable after a week of regular use of the invigorating supplement.

Beneficial features

The beneficial properties of guarana were widely used by Indians in everyday life. With its help, they suppressed the feeling of hunger, treated infections, fever, and got rid of fatigue, migraines, and joint pain. Today gurana is used:

• for the treatment of chronic fatigue syndrome;
• to increase endurance during long-term physical and mental work;
• in a set of measures to combat excess weight;
• to support cardiac function;
• to reduce cholesterol levels, cleanse blood vessels;
• for myalgia and joint pain;
• to improve bowel function;
• for the treatment of hangover syndrome.

The supplement is rich in antioxidants that bind free radicals, block cell destruction, and prevent aging of the body during periods of intense stress. Guarana is an excellent remedy for those who need to be at the peak of their activity.

Research-backed effectiveness

Brazilian and American scientists have conducted many laboratory studies regarding the beneficial properties of guarana extract. Both animals and humans took part in the experimental experiments.

The results of the experiments demonstrated that the effect of guarana extract on the body of women and men is quite positive. There is an improvement in memory, emotional uplift and increased physical endurance, weight loss. In addition, the ability to normalize the functioning of the digestive organs has been revealed.

The safety of guarana seed extract has been confirmed by the US Food and Drug Administration (FDA) and the World Health Organization.

Application in sports nutrition

Guarana helps athletes:

• mobilize yourself for training when you have no strength and “nowhere to take it from”;
• during and after exercise, do not groan from muscle pain;
• concentrate on assigned tasks and achieve set goals;
• increase endurance;
• recover quickly after training, injuries and operations.

The high concentration of active substances in guarana does not require large volumes of liquid. Guarana works optimally under dynamic loads lasting from 20 minutes to an hour.

Admission rules

• It is best to take the supplement 30-60 minutes before training – after this time a surge of strength begins, which lasts up to 5 hours.
• It is not recommended to drink guarana before bed - it can lead to insomnia.
• The interval between supplement doses is at least 8 hours.
• You should not take Indian tonic on a regular basis - it is addictive. By mobilizing the body to work without giving it rest, you can bring yourself to complete exhaustion and illness.

Experienced athletes use guarana carefully: only in cases of extreme necessity and during the period of intense preparation for competitions, when they need to reach peak form.

Dosage

In our store, guarana is presented in two forms.

• Ampoules. This form is convenient to have on hand in case of extreme situations when you urgently need to shake yourself up. A 25 ml ampoule contains 1600 mg of guarana, which is equivalent to two cups of strong coffee. It is not recommended to take more than 2 ampoules per day.
• Liquid concentrate. One serving of syrup - 10 ml - contains 1250 mg of guarana or 250 mg of pure caffeine. The syrup is dissolved in 100 ml of water and taken 1-2 times a day.

Both forms are equally effective - it is important to follow the dosage and not exceed the one-time dose.

Weightlifters and bodybuilders consider 1500-2000 mg/day to be the norm. – this is the maximum recommended dosage. A more balanced dosage is 200-800 mg/day. It is better to start getting acquainted with the drug with a lower dose – 200-300 mg/day, observing the body’s reaction.

Guarana for weight loss

Both forms of guarana - ampoules and concentrate - are suitable for use when losing weight. Canadian scientists have found that even at rest, taking guarana can increase energy expenditure due to the release of adrenaline, increased blood pressure, and accelerated metabolism. Taking 270 mg of extract increases energy expenditure by 158 kcal - which means that 1 kg of fat can be burned in 40 days by taking a small dose of guarana with a low-calorie diet.

It is irrational to drink guarana preparations separately for weight loss. It works optimally in combination with a low-calorie diet and physical activity:

• dulls the feeling of hunger;
• mobilizes energy reserves during training, forces the body to “unpack” fat reserves;
• accelerates metabolism, removes excess fluid.

For weight loss, guarana is taken in courses - from 2 to 3 weeks, then a break of 10 days is needed.

Everyone determines the dosage for themselves - depending on weight, age, training tasks.

A dose of 40 to 150 mg of caffeine (1.2-1.6 g of guarana) is absolutely safe for a healthy person - this is the lower threshold of the daily norm.

A dosage of 5 g of guarana may cause side effects: excessive agitation, tachycardia, convulsions. The daily intake for weight loss should not exceed this limit. It is important to find your measure in the range from 150 to 5000 mg of guarana, and stick to it throughout the course. It is not recommended to suddenly stop taking guarana. Left without a stimulant, the body can react with headaches, irritability, and insomnia. Taking guarana correctly, exercising and following a diet, you can lose up to 5 kg of excess weight in a month. Take advantage of our offer: Guarana ULTRA Concentrate is a drug that will help you quickly lose extra pounds.

Doctors' opinion

Doctors' reviews of guarana extract for weight loss are mixed. After all, it is not enough just to drink such a drug - you need to monitor your diet, move, that is, create a calorie deficit. In addition, doctors recommend monitoring the health of internal organ systems: fat deposits, for example, are a consequence of hormonal imbalance. And then no plant will help until you cure the cause of your weight problem .

Important! Gastroenterologists, neurologists and endocrinologists emphasize - do not take any dietary supplements without the approval of a specialist. Self-medication is dangerous for your health.

Contraindications and side effects

Caffeine mobilizes the body's potential capabilities - but does not increase them. For those who do not have energy reserves or need them to solve vital problems in the body itself, taking guarana is dangerous. Contraindications:

• age under 18 and after 50 years;
• pregnancy and breastfeeding;
• heart problems: hypertension, arrhythmia, atherosclerosis;
• mental disorder;
• insomnia;
• diabetes.

In case of intolerance to the components of guarana, side effects appear at increased dosages:

• insomnia:
• high blood pressure;
• tachycardia;
• overexcitement.
• With long-term use, guarana causes tolerance - the body will stop actively responding to the action of its components. In such cases, they look for another energy drink.

It is important to remember that guarana is a caffeine-rich drug. Using other caffeine-containing additives at the same time can “distort” the nervous system, leading to epilepsy. You cannot combine it with alcohol.

But small doses of this natural energy drink will support students during the session and help them concentrate on completing a serious project - it enlightens the brain and strengthens memory. Nature generously endowed Indian tonic with substances beneficial to humans. You just need to learn how to use them wisely. Guarana is a smart choice for people who mobilize themselves to reach new heights.

Harm

As a mild and natural form of caffeine, the harm from guarana is fairly mild. However, if the dosage or frequency of administration is exceeded, it causes the same undesirable effects as caffeine:

• Cardiopalmus.
• High blood pressure.
• Tremor.
• Anxiety.
• Diuresis disorders.

Insomnia, nausea, vomiting, headaches, convulsions, arrhythmia continue the list of side effects.

With prolonged use, addiction may develop. With abrupt withdrawal of guarana, withdrawal syndrome is possible, which is manifested by anxiety, irritability, and migraines.