Useful properties and uses of guarana. Guarana as a sports nutrition: why and how to take it

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters 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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Guarana effect

• Increased blood pressure;
• Increased heart rate;
• Acceleration of metabolism;
• Increased endurance;
• Improvement of well-being due to stimulation of the nervous system;
• Increased vigor and energy.

Sports nutrition products containing guarana

When, how and how much to take

• Before training - to increase vigor. Both separately and as part of a pre-workout complex.
• Every day is for weight loss. As part of complex fat burners.

conclusions

Guarana has been used in the culture of many peoples for a long time. This is partly due to the high caffeine content of the plant (higher than coffee or tea). In the 19th century, the French popularized the drink made from guarana. Other nations added alcohol to guarana, creating a unique drink with intoxicating and invigorating properties.

It is the dried mass of the crushed seeds of Paulinia cupana (also P. sorbilis), a twining vine native to Brazil and the Amazon. During the processing of guarana, small particles of seed husk remain in the finished product, giving it a bitter chocolate taste. The plant is a popular crop. This is due to its market value as a source of caffeine, as well as an ingredient in soft drinks, dietary supplements and pharmaceuticals.

Many South Americans use guarana daily. This herb is the main ingredient in several anorexigenic drugs and soft drinks. The US Food and Drug Administration (FDA) considers guarana a safe food additive.

Traditional forms of guarana include dietary supplements, candies, and chewing gum. You can buy guarana in the form of tea, energy drinks, alcoholic extracts, elixirs, capsules and tablets of various dosages. In Russia, these products are not very common, but nevertheless you can find them.

The dose depends on the type of supplement and its composition. A single dose usually contains 200-800 mg guarana. Daily intake of guarana powder or its equivalent should not exceed 3 grams.

Maximum safe daily dose of caffeine for adults, except pregnant women, is about 250 mg (3-5 grams of guarana). A daily dose of caffeine not exceeding 1 gram does not cause side effects. However, some people experience withdrawal symptoms after stopping use.

Applications of guarana

Side effects - is there any harm?

Ingestion of more than 1 gram of caffeine may cause toxic symptoms such as agitation, irritation, tremors, irregular heartbeat, and seizures. You must understand that you cannot get carried away with this supplement uncontrollably, otherwise it can cause harm to your health.

Abrupt withdrawal from guarana after regular daily use causes anxiety, headaches and irritability.

Interaction

Important! (contraindications)

As you understand from the article, guarana is not a chemical substance, but just a natural source of caffeine. Thus, it is foolish to hope that guarana extract has special properties for improving the figure. But you have a choice: caffeine tablets from the pharmacy, green tea, coffee, guarana...

You can buy the supplement at any sports nutrition store in liquid form or in capsules and tablets.

If you have taken guarana supplements, write your review about your feelings.

popular today. The plant has become an important component of dietary supplements. This is no coincidence, since guarana has a number of advantages over other caffeine-containing products. Her caffeine, which is called guaranine, lasts longer, but softer. Guarana suppresses appetite and significantly increases appetite.

Guarana is a shrub native to the Amazon Valley.

Guarana It belongs to the Sapindaceae family and grows in South America. It has large leaves and red fruits of an unusual shape that resemble eyes. This similarity gave rise to legends that endowed the plant with enormous healing powers. It is these fruits, or rather the seeds, that are used in the food and pharmaceutical industries. They are used to produce energy drinks and diet products. Also today guarana – sports nutrition.

If previously the plant was found exclusively in the wild, today it is grown on plantations in Brazil, Venezuela and Paraguay. It began to be produced on an industrial scale starting in the 1950s.

Seed powder diluted in boiling water guarana is a favorite drink in South America, along with coffee or mate. For centuries, the Indians of the Amazon Valley made it into a potion to maintain strength. They gave the drink to the wounded, and with its help they dulled hunger during long marches. Guarana helps with migraines, dysentery, diarrhea, arthritis. Used for spasms, heat, fever.

The predilection of the aborigines for guarana is explained by its chemical composition - the plant is saturated caffeine which is called guaranine. Moreover, there is twice as much of it in these bright fruits as in coffee. The seeds also contain: theobromine, theophylline, which stimulate the body. They contain a lot of vitamins B1 and B2, sodium, potassium, and calcium.

Guarana extract is widely used as a weight loss aid. It helps increase endurance during sports training, energizes and increases metabolism. Those losing weight take guarana as a stand-alone remedy or as part of any weight loss pills.

Read in this article

Benefits of guarana

This product is made from the fruits of a tropical vine that grows in the Amazon forests. The main active substance due to which guarana has gained popularity is caffeine. Moreover, its concentration in it is more than three times higher than in the beans themselves. Guarana also contains a tannin called tannin.

The extract promotes weight loss because it has a tonic and stimulating effect on the body. It improves metabolism, thereby accelerating lipolysis or the breakdown of fat deposits. A person’s amount of energy increases, and they have the strength to train, even to increase their intensity. In addition, guarana stimulates the body's endurance.

The main advantage of the substance is the fact that it preserves glycogen in the muscles, while stimulating the consumption of fat deposits as “fuel”.

Guarana extract has restorative properties for the body as a whole and helps get rid of bad cholesterol. It also helps those losing weight keep their appetite under control. Another advantage of this substance is that it does not irritate the inner lining of the stomach.

It is important to note the fact that, unlike other weight loss drugs, guarana is not addictive. You can take it for as long as a person sees fit. Over time, with regular exercise and dieting, the weight loss process will not slow down.

Guarana removes excess fluid from the body due to its diuretic properties. It helps strengthen the muscles of the heart and blood vessels, so training becomes easier.

It is also an excellent assistant in losing weight, as it allows you to take control of your emotions, improves the functioning of the nervous system, improves sleep and mood. This is very important, because during weight loss you have to endure deprivation of tasty foods and changes in your usual lifestyle.

But despite the fact that it contains caffeine, it cannot be replaced. The effect of guarana is mild; it does not actively stimulate the nervous system. It continues for a long time, and then gradually declines. Unlike coffee, there is no sudden jump.

Contraindications for use

Despite the fact that guarana is a biological supplement, it should not be taken by everyone. The following cases are contraindicated:

• pregnancy and lactation;
• age under 18 and older;
• high blood pressure;
• severe form of atherosclerosis;
• rapid nervous excitability;
• cardiovascular diseases;
• disorders of the kidneys and liver;
• allergies and sensitivity to components.

Failure to comply with contraindications can lead to unpleasant complications. Such as:

• too much stimulation of the central nervous system;
• insomnia and sleep disorders;
• increased anxiety;
• migraine,
• dark circles in the eyes;
• dryness of mucous membranes and peeling;
• noise in ears;
• falling into a cold sweat;
• allergies, itching;
• convulsions;
• heart rhythm disturbances.

However, it is worth remembering that after stopping the drug, normal functioning of the body systems returns.

How to use the product for weight loss

You can purchase guarana in various pharmacies and sports stores. nutrition. It exists in the form of tablets and capsules, seeds, powder and liquid.

It is also produced for single use in ampoules. This ensures rapid absorption by the body and immediate action before exercise. You should drink it half an hour or an hour before training.

In other forms, guarana is taken on an ongoing basis, the main thing is not to exceed a dose of 1000 mg per day. It is important to remember that it is better to drink it no later than 5-6 pm, as it has a stimulating effect. You may have trouble sleeping.

The following release forms have their own characteristics.

dietary supplement

There are quite a lot of additives that contain guarana extract. Among the most famous and popular are the following:

• Turboslim (Fitness, Day, Drainage). This product is available in tablet form. The composition, in addition to the extract of liana leaves, contains various components of plant origin. All of them have an energetic effect, diuretic and laxative. However, the manufacturer does not indicate the exact dosage on the packaging.

• Dietary supplement for weight loss in capsules. The drug is also of Russian origin. The composition contains a vitamin complex and various ingredients of plant origin, including guarana. It also has diuretic and laxative properties. The manufacturer promises weight loss from 2 to 10 kg in 30 days.
• Weight loss drug Guaran-Active. This is a three-part product that contains tropical vine leaf extract, Chinese lemongrass and cola. The drug accelerates metabolism, promotes the removal of excess fluid, cleansing of waste and toxins. You need to take one tablet with meals before lunch. It is advisable to combine the intake with active training.
• Herbalife NRG contains extracts from coffee beans, guarana, green tea, and lemon. This is a product made in the USA.

Pills

Guarana extract can also be produced in the form of tablets containing only this substance. They are absorbed from half an hour to almost 50 - 60 minutes. For the effect to come faster, it is better to drink on an empty stomach or an hour and a half after eating. The following drugs have earned popularity among those who want to lose weight:

• Guarana from Evalar. Product of Russian origin. Quite a budget product, the average price is about 200 rubles.
• Guarana from Olimp Labs. The product is an energy drink. It can be taken not only in the morning, but also at night if work or vigorous activity is expected. For example, truck drivers. It enhances concentration. The composition contains MCC, cellulose, magnesium and gelatin. The product helps reduce appetite. The price is about 500 rubles.
• Natural Balance Powermax guarana extract. There are 60 capsules in a package. American-made drug. It also helps control the size of food portions.
• Now Foods. Energy. There are 90 capsules in a pack. The drug is enriched with vitamin E. It is a source of additional energy and also speeds up metabolism.

Liquid extract

This is the most expensive form of release. The main advantage is that it is absorbed by the body as quickly as possible, literally 15 - 20 minutes before playing sports. In addition, it can be mixed with the necessary extracts and vitamins, for example, with. The following drugs are effective:

• Power System from a German brand. The package contains 20 ampoules, each containing 25 ml of substance.
• NARIN from Switzerland also offers 20 ampoules that combine guaranine and caffeine.
• Multipower Guarana Shot, Germany, produces the drug in 20 bottles for a single dose.
• Nature's Answer, 30 ml bottle, contains only guarana extract. One drop is equal to 1000 mg of the substance, that is, one dose per day is enough. You need to drink right before training.

Tea

You can also find guarana in powder form. The dried leaves of the vine are ground and a drink is prepared from it - tea or coffee. It is convenient to drink in the morning. They are produced by both Russian and foreign companies. As a rule, such a drink contains not only caffeine and guaranine, but also dietary fiber, protein, and carbohydrates. Popular:

• Naturalissimo powder for making tea. Made in Ukraine.
• AdvancedFood ground guarana from Brazil is suitable for brewing coffee.
• Wirud. Manufacturer Germany. Available in the form of a soluble powder.

It is important to note that guarana is not a fat burner. It gives additional energy to the body. Therefore, you should not expect that you will be able to simply take the drug and lose weight. For the time being, it is necessary to develop a strategy for nutrition and exercise. Otherwise, there will be extra stress on the body, which can negatively affect health. The extract helps strengthen the calorie deficit by expending additional energy.

About guarana for weight loss, watch this video (opinion of a nutritionist):

What to eat while taking guarana

To prevent weight loss from affecting your health and causing muscle dystrophy, it is important to review your diet. Basically, you need to give preference to protein foods. It is protein that accelerates the process of burning fat and is necessary for muscle growth.

Main courses should include white meat chicken, fish, eggs and all kinds of seafood. You can cook different dishes from them: steamed cutlets, omelettes and others. The number of calories in them is quite low, but at the same time they will provide the necessary “nutrition” to the muscles.

Don't forget to include vegetables and fruits. They contain vitamins and microelements. And also dietary fiber, which ensures proper intestinal motility, is carbohydrates that provide energy and create a feeling of fullness for a long time. But you should not overuse fruits, as they contain high sugar content.

But at the same time, you should forget or limit as much as possible the consumption of sweets, chocolate, pastries, pastries and cakes, and soda. It is also important to be extremely careful with juices, as they contain a lot of sugar. But you can drink tea, coffee and herbal infusions, the main thing is not sweet.

Sports activities

An important component of losing weight with guarana is physical activity. By itself, it does not promote weight loss. In other words, eating pills and lying in front of the TV while eating sandwiches will not lead to any results.

It is best to drink the extract immediately before exercising. This will increase endurance and calorie consumption. The advantage of taking guarana is that it helps release energy for training from accumulated reserves. But you don’t need to eat enough before class to do this. This will also help avoid unpleasant sensations during and after, such as heaviness, nausea, headaches, heartburn and others.

It is worth calculating the time depending on the form of release (tablets, powder or liquid infusion). The weight of the person losing weight also plays a significant role. If it is less than 55 kg, then a single dosage should not exceed 1000 mg, and if it is above 60 kg, then up to 1500 mg is possible.

The time of day also affects the amount of the drug. If a person is comfortable exercising in the afternoon or evening, then the dose should be less than half the expected dose. This will ensure normal sleep afterwards.

In addition, the extract can be mixed with L-carnitine and various amino acids. But for this, the load must be very serious and long, because this technique is often used by athletes.

When there is no training, then one dose per day in the morning will be enough to put yourself in a cheerful state and recharge with energy. There is no need to drink more, since the amount of energy will not equal the costs.

Guarana extract does not have magical properties. But it is quite effective for weight loss if used correctly. It is important to understand that this is only an aid. Without correcting nutrition and increasing physical activity, guarana will be absolutely useless. It is also necessary to interrupt the course of treatment exactly after a month.

Useful video

For information on the use of guarana during sports, watch this video:

In modern clinical practice, Guarana is used as a dietary supplement to maintain a physically active lifestyle. It is a complex natural preparation.

Effect of the drug

Guarana stimulates and activates the activity of the central nervous system, as well as the heart. Its effect is similar to coffee and is characterized by:

• Significant relief of symptoms of fatigue;
• Increasing body endurance and performance;
• Improving memory;
• Increasing attention and ability to concentrate;
• Suppression of hunger and loss of appetite;
• Quickly get rid of fat deposits.

Guarana extract contains a very large amount of natural caffeine. The formula of the drug is selected in such a way that a high concentration of this biologically active substance is maintained in the body throughout the day. Therefore, Guarana helps to activate metabolic processes throughout the body.

The drug contains dry guarana extract and natural caffeine. The bioavailability of caffeine is much greater than that of natural coffee.

Indications for use

• To increase endurance during intense physical activity, as well as mental work.
• To relieve stress and achieve calm without inhibiting the functions of the central nervous system.
• To correct the body's condition with chronic fatigue syndrome.
• To achieve a positive emotional state.
• As an aid during the rehabilitation period after various types of injuries.
• To activate the breakdown of proteins and fats during diet therapy.
• To reduce appetite.
• As an adjuvant in the treatment of low blood pressure and asthenic conditions.

Composition of the drug

The drug is available in the form of 400 mg capsules with a gelatin shell. Each capsule contains:

• Dry guarana extract in an amount of 350 mg;
• Schisandra chinensis extract - 25 mg;
• Dry gotu kola extract - 25 mg each.

Application and dosage of the drug

The dosage of the drug is one to two capsules per day. Capsules should be taken during meals with water. Typically the course of treatment is three weeks. If necessary, it can be extended. Stopping or prolonging the use of Guarana on your own is unacceptable.

Contraindications

Due to their release form, the capsules do not irritate the stomach and intestines. Side effects of the drug have not been established. However, it is not recommended for women during pregnancy and breastfeeding. Capsules are prohibited for children under 12 years of age. It is not recommended to take them for the following diseases:

• Arterial hypertension;
• Increased nervous excitability;
• Insomnia;
• Individual intolerance to individual components of this drug;
• Cardiovascular diseases characterized by instability of heart rhythm.

Release, shelf life and sales

The drug is dispensed from the pharmacy without a prescription. It is a dietary supplement and is not a drug. It can be sold both through a pharmacy chain and through specialized retail chains.

The shelf life of capsules is three years from the date of issue. Do not take this drug after the expiration date has expired - poisoning may occur.

Capsules should be stored out of the reach of children. Make sure that the place where Guarana is stored is not exposed to direct sunlight or direct heat.

We offer the drug at an affordable price; all products sold are certified and have a maximum shelf life.