Descubra todo sobre la combinación de cafeína y deporte

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Es muy común tomar café para estudiar o trabajar en las primeras horas de la mañana, pero ¿sabía usted que esta bebida no sólo estimula su cerebro sino también sus habilidades motoras? Aunque no lo creas puede haber una buena relación entre la cafeína y el deporte.

Cafeína y deporte: despertar el cuerpo

Mucho se ha dicho e investigado sobre los efectos estimulantes del café. Todos sabemos que tomar una taza de café puede mantenernos despiertos, aunque tengamos mucho sueño. Por supuesto, este efecto se debe a la estimulación del sistema nervioso.

Este estímulo causado por la ingestión de café no sólo inhibe la sensación de somnolencia. De hecho, todo nuestro cuerpo responde a esta excitación proveniente de las diferentes terminaciones nerviosas. Básicamente, nuestro cuerpo entra en un estado de alerta y esto mejora sus respuestas.

Como consecuencia de esta estimulación, el rendimiento deportivo aumenta. Si miramos más de cerca, un deportista practica deporte, entre otras cosas, para tener respuestas más rápidas a ciertos estímulos. Además, la cafeína y el deporte se combinan porque mejora la resistencia durante el ejercicio.

Células y cafeína: cómo funcionan

La efectividad de la cafeína es inmediata y esto se debe a su capacidad de ser rápidamente absorbida por nuestro cuerpo. Esta sustancia se propaga rápidamente a todas las células. Una hora después de la ingestión, sus niveles aumentan en nuestra sangre.

En la práctica observamos que algunos atletas complementan su desayuno con un café o chocolate. Se trata de disfrutar de los beneficios de la cafeína.

Mira también:   Vitaminas del grupo B y relaciones con el deporte

Actualmente, ya se conoce la relación entre la cafeína y nuestros procesos metabólicos. La ingestión de este producto aumenta la frecuencia cardíaca y el bombeo de sangre. Esto, a su vez, aumenta los niveles de calor en el cuerpo, favoreciendo la quema de calorías .

De esta manera, la cafeína no sólo nos estimula, sino que también estimula la formación de los músculos, lo cual es favorecido hasta cierto punto.

En la práctica, todavía faltan muchos estudios para comprender plenamente la relación entre la actividad física y los productos a base de cafeína. Lo que sí sabemos, sin embargo, es que es una sustancia que causa adicción.

Cafeína y deporte: ayuda ergogénica

Hay algunos factores que influyen en la cafeína para aumentar el rendimiento del atleta:

  • Aumento del metabolismo de los carbohidratos exógenos: esto contribuye a la quema del exceso de calorías en el cuerpo. El tono muscular se ve beneficiado en cierto grado debido a esto.
  • Aumento de la oxidación de ácidos grasos: esto significa quemar grasa y aumentar el metabolismo. Una vez más, este es un gran paso en la formación de los músculos.
  • El aumento de los niveles de adrenalina: un aumento en los niveles de cafeína mejora nuestra respuesta inmediata durante el ejercicio y nos permite superar la fatiga más fácilmente.
  • Disminución del potasio intersticial: esto ocurre directamente en los músculos. Se pospone la sensación de fatiga, lo que equivale a una mayor eficiencia y resistencia en la realización del ejercicio físico.

También hay efectos secundarios negativos

El consumo controlado de cafeína en los deportes no debería causar problemas mayores. De hecho, las bebidas de café y chocolate están permitidas y legalizadas en nuestra cultura. Sin embargo, el exceso es siempre malo. Debemos partir de una realidad incuestionable: se trata de una sustancia que causa dependencia.

Mira también:   La importancia de la nutrición para los montañeros

Hay otros efectos causados por el consumo excesivo: náuseas, problemas digestivos, aumento de la presión arterial y dolor gastrointestinal. Además, las migrañas y algunas discapacidades motoras pueden incluirse como efectos, a diferencia de las capacidades intelectuales y deportivas.

A largo plazo, la dependencia de este producto alimenticio puede tener un efecto contraproducente. Por lo tanto, existe una opinión en contra de la ingestión de productos como el café antes de la actividad física. Además, no todos los organismos asimilan la cafeína por igual.

Cafeína y deporte: ¿cuánto podemos consumir?

Todo dependerá del organismo de cada persona. La ingestión de unos 100 mg antes del entrenamiento puede ser más que suficiente para las personas que no están acostumbradas a esta sustancia. Esto permitirá que estas personas permanezcan activas, estimuladas y con una mayor respuesta nerviosa.

Si ya estamos familiarizados con bebidas como el té, el café o alimentos como el chocolate, la cantidad recomendada sería de unos 200 mg.

En general, se recomienda el consumo de 4 mg a 8 mg por cada kilogramo de peso corporal. Por supuesto, corresponde a cada atleta decidir si usa o no cafeína.

Efectos positivos de la cafeína en el entrenamiento deportivo La cafeína es una sustancia controvertida; hay muchos mitos acerca de que es buena, mala… pero ¿qué hay de los efectos positivos de la cafeína? Leer más «

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