It is increasingly common to hear about people who consume caffeine supplements. On social networks, there is no shortage of videos explaining what is the stimulating substance found in coffee (and several other foods), its benefits and possible risks. In Tiktok, the hashtag #caffeine has more than 412,000 publications.
But science has also been investigating the effects of caffeine in the body, especially its use associated with physical activity. A study released in August 2024 in the Heliyon periodical It shows that the substance is able to increase the resistance and muscle strength of those exercising regularly.
Made by researchers from the UK and Iran, the work revised nine meta-analyzes (technique that combines the results of two or more studies), which included 2,463 participants in total. The conclusions show that different doses of caffeine are capable of increasing the concentration of intracellular calcium in the muscles, mineral involved in muscle contraction and activation, increasing their strength and resistance.
“Caffeine is proven efficient and welcome in both strength and endurance exercises [termo inglês para exercícios de resistência]because it is a stimulant of the central nervous system, ”explains nutritionist Victor Tarini, PhD in Health Sciences from the Federal University of São Paulo (Unifesp). The substance stimulates muscle fibers during contraction movement, increasing strength production capacity.
But its effects are not restricted to muscles. “In addition, the substance improves focus, concentration and disposition during physical activities,” adds nutritionist Serena del Favero, from Esinstein – Sport and Rehabilitation, Hospital Israelita Albert Einstein. There are studies also showing that it is able to slow fatigue.
This is why products that promise to be extra sources of caffeine have emerged, such as the “supercafés” that are popular in the nets, or supplements in the form of dust or capsule. But that doesn’t mean anyone can take when and how much you want – you need to seek guidance and take care.
For whom does caffeine supplementation work?
Those who take advantage with extra doses of the substance are athletes and people who do intense training, who lead to fatigue. For light to moderate activities, it is not the best indication. “For those who train lighter or just need extra mood to wake or exercise, perhaps a coffee is enough, it doesn’t need the supplement,” says Einstein’s nutritionist.
It should not be overdoing. “When the person uses caffeine very often and at high doses, there is a decrease in the receptors of the substance in the body, leading to the loss of sensitivity of the effects of supplement,” explains Tarini, who is a professor at the São Paulo Adventist University Center ( UNASP). This can make the individual have to eat increasing quantities to get the desired effects.
According to the nutritionist, higher doses do not necessarily guarantee higher performance. And the excess does not go unnoticed by the body: there may be cardiovascular changes (arrhythmias, palpitations and tachycardia), gastrointestinal discomfort, worsening anxiety and sleep impairment.
What is the ideal dose?
On average, the recommendation is 3 to 6 milligrams of caffeine per kilo body weight per day. However, if the person is not used to the use or greater sensitivity to the substance, smaller doses may offer the expected benefits. In this case, the ideal is to start with low quantities and gradually increase, according to the body’s response.
It is also worth remembering that the consumption limit corresponds to the total caffeine ingested per day. This goes for both foods and coffees, teas, sodas and chocolates as well as energy and supplements.
And always consult a specialized nutritionist or doctor before consuming any supplementation. This professional will analyze your routine and food to make the recommendation more appropriate to your case.
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Was this content originally published in to whom is caffeine indicated as a pre-workout? Understand on CNN Brazil.
Source: CNN Brasil
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