Guarana in sports nutrition: benefits, features, review of dietary supplements

Guarana is extracted from the berries of a vine native to Brazil and Venezuela. Numerous studies (example) have shown that the effect of taking it is many times greater than the effect of caffeine in burning excess fat and producing additional energy. Today it is found in many sports nutrition products and energy drinks.

Effect of guarana

Guarana is a natural source of energy and is widely used among athletes and people with intense work conditions. It has a fairly wide spectrum of action:

Energy production. The plant extract activates additional energy sources. The chemical structure of the substance is similar to caffeine, but the effect is much stronger and longer lasting. Guarana is released into the blood gradually, and the energy it generates lasts longer.
Stimulation of the nervous system. The plant is an irritant of the nervous system; under its influence, the process of transmission of nerve impulses is accelerated, brain and physical activity improves.
Weight loss. Since ancient times, Indians have used the amazing properties of guarana to reduce appetite in order to extend the time of hiking and hunting without wasting time on food and rest. Today, these properties are widely used by adherents of various diets, as well as athletes. The plant activates the process of lipolysis, when energy begins to be synthesized from fats released into the blood during exercise.
Maintaining gut health. Guarana is able to carefully cleanse the intestines of waste and toxins. It is effective for constipation, diarrhea, flatulence.

It should be remembered that this plant contains caffeine, which should be taken with caution by people with blood pressure problems. If you have cardiovascular diseases, guarana can be consumed after consultation with your doctor.

Composition and beneficial properties of guarana

Of the entire shrub, only the seeds are used. They are peeled, fried and ground with water. The resulting mixture is dried, resulting in a powder from which a healthy drink is prepared.

Guarana seeds contain many useful elements, one of which is a substance whose properties and effects are very similar to caffeine. This natural medicine also contains:

theobromine;
guaranine;
tannins;
zinc;
polyphenols;
magnesium;
sodium;
essential oils;
manganese;
vitamins A, E, PP, group B;
theophylline;
amide;
xanthine alkaloids.

Guarana seeds have a strong stimulating effect, almost 5 times greater than the effect of natural coffee. But there is no overexcitation or rapid heartbeat, so you can safely take it (with the exception of a number of contraindications).

Brazilian hunters have long used guarana seeds to prepare medicinal products, namely:

as a sedative;
from spasms;
for headaches and muscle pain;
to increase endurance;
to improve heart function and lower cholesterol levels;
from a severe hangover.

Due to its unique properties, guarana is widely used in the field of sports nutrition. It increases endurance, gives a lot of energy, due to this it becomes possible to increase the load and duration of training.

Taking guarana will add strength and motivation for new sporting achievements.

Guarana for athletes is a more preferable natural energy drink than coffee, as it has a beneficial effect on the body, and the effect of taking it lasts much longer. Another additional plus is that after the effect of the drink ends, there is no sudden drop in energy, as happens when drinking coffee.

Indications for the use of guarana-based products are:

fever;
dysentery;
arthritis;
spasms;
sexual disorders and decreased libido;
chronic depression.

The plant treats migraines, maintains normal heart rhythm and calms. Thanks to the tannins it contains, it is used to treat diseases of the gastrointestinal tract.

It has been proven that guarana improves memory, stimulates brain function, and also prevents the development of atherosclerosis. It is indispensable in the fight against chronic fatigue and apathy.

Guarana improves metabolism in the body, removes toxins and excess fluid, and also reduces hunger. It is because of these qualities that it is actively taken for weight loss, and very effectively. The main thing is to strictly adhere to the recommendations and the indicated dosage.

Dosage

The permissible daily dose of guarana is 4000 mg; it is not recommended to exceed it in order to avoid problems with heart rhythm. Each supplement has detailed instructions for use that must be followed. As a rule, the substance is taken no later than 30 minutes before the start of training.

Different manufacturers use different dosage options, which are also indicated on the packaging. It should be remembered that guarana contains a significant concentration of caffeine, so if tachycardia, shortness of breath, dizziness and headaches appear after taking the supplement, use should be stopped.

What it is

Guarana is an evergreen tree climbing vine and shrub. Can climb up to a height of 10 meters. The habitat is the Amazonian lowland in South America.

Description

It is distinguished by dark branches, large oblong leaves with carved edges and large reddish-white flowers growing in whole bunches (inflorescences). In the third year, it begins to produce fruits the size of hazelnuts, covered with thin skin of bright yellow or gray-green color with a blood-red top. After ripening, it opens and reveals a seed (black or blue-purple) the size of a large grape, which resembles an eye. Fruits in the winter months. After 5 years, up to 3 kg of crop is harvested from one bush.

The fruits successfully compete with coffee beans. After all, they have twice as much caffeine. In this way, the plant protected itself from pathogenic microbes, because in such a high concentration this substance becomes a toxin.

Seed treatment

The fruits are collected and soaked to separate the seeds from the pulp (otherwise it begins to ferment and contributes to the rapid appearance of mold). Wash, dry and fry to remove the skin. The final stage is crushing into a fine powder. It is this extract that is added to dietary supplements and food products. The local population dilutes it with water or milk - the resulting drink is similar in taste and properties to coffee or cocoa.

Production

Guarana was first mentioned in chronicles of the 16th century by Spanish writers. The use of fruits for commercial purposes was started by a Brazilian doctor, Luis Pereira Barreto. In 1906, he launched the production of soda water on its basis, and then the famous brand of champagne “Guarana Champagne Antarctica”.

In the middle of the 20th century, the fruits began to be used in the food industry in large quantities. They are used to produce not only energy drinks, but also tea, chocolate, pasta, sweets, lollipops, and chewing gum. In Brazil, it is generally difficult to find a product that does not contain guarana extract, from breakfast muesli to toothpaste. In South America it is the main source of caffeine.

Today, guarana is most often promoted as a natural fat-burning supplement for weight loss and sports nutrition with psychostimulating and tonic effects. However, the degree of effectiveness is questioned by many, including official medicine.

Origin of name. It comes from Portuguese: "guarana" translated from the Maue language (Amazonian people) means "fruit - like human eyes."

Guarana in sports nutrition: why is it needed during training?

Guarana is found in many dietary supplements and energy drinks and is marketed as "natural" energy. Many people mistakenly believe that natural ingredients are inherently safe and take them without learning about the possible side effects and contraindications, which is not true. And although the plant is a source of energy, it also contains large amounts of caffeine .

Benefits and harms of guarana for humans:

Energy. One of the most powerful benefits of guarana is its energizing effect. Guarana extract has a similar chemical structure to caffeine, and the plant's seeds provide an even greater effect than regular caffeinated drinks, including coffee. Guarana may be more effective than coffee in terms of energy because guarana is released more slowly in the body to provide sustained energy. The plant directly stimulates the central nervous system and can be taken in small doses to combat fatigue and increase activity levels .
Weight loss. Guarana has been used for centuries as early natives used it to make a tea that suppressed hunger. Guarana is used today in some energy drinks and sports nutrition for weight loss to support weight loss while providing hunger control. Guarana in sports can promote weight loss by acting on the nervous system to induce the process of lipolysis. This process means fat is released into the bloodstream, where it is used as energy during exercise.
Gut health. In addition to its energy and weight loss benefits, guarana also provides a number of medical benefits to the body. Guarana has beneficial effects for people suffering from constipation. It is also effective in treating other intestinal complications, including gas and diarrhea, as it has a detoxifying effect and helps cleanse the system.

Attention. If you are sensitive to caffeine or prone to high blood pressure, you should not take any supplements or drink a drink containing guarana. If you experience tremors, shortness of breath, or chest pain after taking guarana, contact your doctor immediately.

Release forms

Guarana-based supplements come in different forms. This applies to both those produced by sports nutrition companies and those intended for weight loss.

Powder

It is believed that guarana extract in powder is the most useful, highly concentrated and effective form of release. It is distinguished by a light brown or dark yellow tint. It is slightly bitter, so some manufacturers add flavor enhancers and flavorings to it. Quickly dissolves in warm water or any other liquid. Dilution proportions are indicated in the instructions for the drugs.

The most expensive of all forms of release.

Beverages

They have a high tonic effect. May be carbonated. Usually they contain many other auxiliary components. In sports nutrition, these are protein-carbohydrate mixtures, creatine, herbal energy drinks (schisandra, yohimbe, synephrine, geranium, ginseng, green tea), L-carnitine, vitamins and amino acids. Diet drinks for weight loss contain diuretic and laxative extracts, herbs to reduce appetite, and fat-burning ingredients.

More convenient to use than powder. You don’t need to dilute it with anything, but you can take it with you to work, training or a walk. They have excellent taste. However, they contain too many chemicals (preservatives, sweeteners, flavors) and are not concentrates. Accordingly, the benefits may be much less than from using powder additives.

When purchasing energy drinks for weight loss, pay attention to their calorie content. If it is usually zero for powder and capsules, then for drinks it is up to 50 kcal per 100 ml due to additional ingredients.

Capsules and tablets

The most popular form of release. This is the same powder, but enclosed in an artificial capsule shell (made of gelatin or microcellulose). Tablets are compressed crushed seeds. The color, smell and taste differ significantly from one manufacturer to another and depend on additional ingredients.