La caffeina
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La caffeina è una sostanza estratta soprattutto dal caffè. Non è contenuta soltanto nel caffè ma si trova anche in altre piante ed alimenti, come ad esempio nell’erba mate, nel cioccolato, nel guaranà. E’ curioso notare, ad esempio, come le foglie di Tè abbiano un contenuto in caffeina circa doppio (2-4%) rispetto ai semi di caffè (1-2%).
Una tazzina di caffè contiene 85-100mg di caffeina, una lattina di coca cola 35-40mg, un the verde da 100ml 8-50mg, un the nero da 100ml 20-70mg. L’assorbimento è molto rapido, dopo un ora si palesano gli effetti e dopo 3-6 ore dall’assunzione i livelli plasmatici di caffeina si riducono del 50%.
Nella nostra società è molto comune l’uso di caffè, viene usato come pausa a lavoro, come motore di avvio a inizio giornata e come post cena. E’ comunque una sostanza psicoattiva a tutti gli effetti, pertanto è importante non esagerare con l’assunzione (ma un po’ come tutto).
E’ una sostanza stimolante che aumenta la memoria e la capacità di concentrazione (soprattutto se assunta con la teanina come avviene con il tè), l’eccitabilità, il miglioramento dei riflessi. Favorisce il rilascio di tre ormoni chiamati dopamina, adrenalina e noradrenalina. La caffeina alza il cortisolo (ormone dello stress) e blocca gli effetti dell’adenosina che è un neurotrasmettitore con effetto rilassante. La caffeina aumenta la pressione arteriosa e il battito cardiaco, attenua emicrania e cefalee in generale e inoltre aumenta la diuresi. Quindi è da sconsigliare in periodi di stress e quando si è in cerca di rilassamento.
Da consigliare invece quando è il momento di attivarsi. Aiuta il rilascio di adrenalina e noradrenalina, ormoni rilasciati appunto in condizioni di stress. La caffeina è sconsigliata in caso di ipotiroidismo in quanto inibisce la trasformazione da T4 a T3 (anche se gli ultimi studi del 2022 smentiscono questa teoria).
Per gli sportivi se assunta entro i livelli massimi consentiti la caffeina ha un’azione positiva sulla performance della maggior parte degli atleti. Anche dosi moderate (200-400 mg) ingerite un’ora prima della competizione migliorano l’attenzione, la concentrazione e la resistenza. Per evitare problemi con l’antidoping si consiglia di non assumere più di 6-8 tazzine di caffè espresso o due tre tazze di caffè tradizionale, nelle tre ore precedenti la competizione.
Sono diversi gli studi che dimostrano gli effetti della caffeina, sia sugli sportivi sia sui sedentari. Questi studi variano nelle modalità di assunzione della caffeina e nelle dosi ma i risultati possiamo dire che sono gli stessi, ovvero che abbiamo un aumento della resistenza, un aumento della concentrazione e di tutti i benefici che abbiamo citato sopra. Gli ultimi studi suggeriscono anche miglioramenti sulla forza ma sono ancora da approfondire. Si verifica un aumento dell’ossidazione dei grassi con risparmio del glicogeno ma in quantità davvero minime.
500 mg di caffeina (l’equivalente di 5 o 6 caffè) aumentano il metabolismo basale del 10-15%. Essendo appunto uno stimolante la persona si muoverà anche di più. Si raccomanda comunque di non superare i 6mg/kg al giorno. Un soggetto di 80 kg quindi non dovrebbe superare i 480 mg al giorno.
Il caffè riduce l’assorbimento e la biodisponibilità di vitamina B2, calcio, ferro, creatina (anche se gli ultimi studi hanno smentito questo fatto, e la creatina si può assumere tranquillamente in concomitanza con la caffeina). In caso di ipertensione, tachicardia e problemi allo stomaco è sconsigliato l’uso di questa sostanza.
L’utilizzo prolungato di caffeina tende a smorzare gli effetti benefici visti precedentemente, crea assuefazione e, se assunta ad alte dosi, ne accentua quelli collaterali. Possiamo dire che gli effetti benefici della caffeina sono più netti nei soggetti che non consumano abitualmente caffè.
Gli atleti, per non incorrere nell’assuefazione da caffeina, possono fare dei cicli in base agli obiettivi degli allenamenti e delle gare. Così nella fase di preparazione si ridurrà a zero o quasi l’assunzione di caffeina. Nella prima parte del periodo competitivo andremo ad assumere meno di 3mg/kg al giorno prima degli allenamenti. Nel pieno del periodo competitivo andremo a caricare con dosi più massicce, per poi “scaricare” e tornare a zero caffeina nell’off season.
L’assunzione in capsule è più efficace rispetto al caffè. prozis.it/65M3
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