Με αφορμή το άρθρο που έχουμε αναρτήσει στην ιστοσελίδα σχετικά με την καφείνη έχουμε λάβει πολλές σχετικές ερωτήσεις. Θα επιχειρήσουμε να απαντήσουμε με απλό τρόπο τα σημεία που κάποιος αθλητής ή προπονητής θα έπρεπε να γνωρίζει σχετικά με την καφείνη. Η χρήση καφείνης γίνεται τις περισσότερες φορές αλόγιστα με αρνητικές επιπτώσεις τόσο στην αθλητική επίδοση του αθλητή όσο και κυρίως στην υγεία του.
Είναι στις απαγορευμένες ουσίες η καφείνη;
Οχι δεν είναι πλέον στι απαγορευμένες ουσίες.
Θα έπρεπε να είναι η καφείνη στις απαγορευμένες ουσίες ;
Ναι, και με δεδομένη την πολύ μεγάλη χρήση της από αθλητές θα έπρεπε να μπει άμεσα στις απαγορευμένες ουσίες και αυτό γιατί έχει αποδειχθεί ότι δίνει αθλητικό αποτέλεσμα, δημιουργεί εθισμό και μπορεί να δημιουργήσει σοβαρά προβλήματα υγείας στους αθλητές.
Η καφείνη περιορίζει το αίσθημα της κόπωσης και βελτιώνει σημαντικά την αντοχή του αθλητή. Υπάρχουν πολλές μελέτες αναφορικά με το τι μηχανισμοί εμπλέκονται σχετικά, όπως π.χ. η επέμβαση στο κεντρικό νευρικό σύστημα και η απελευθέρωση ελεύθερων λιπαρών οξέων.
Νέες έρευνες μιλούν για την συσχέτιση καφείνης με τον καρκίνο ενώ είναι γνωστό ότι η χρήση καφείνης στον αθλητισμό δημιουργεί επικίνδυνες παρενέργειες όπως αύξηση του ρυθμού αφυδάτωσης, ναυτία καθώς και έντονη ταχυκαρδία.
Είναι πολύ σημαντικό να τονίσουμε ότι είναι ανοησία και πολύ επικίνδυνο να λαμβάνουμε χωρίς ιατρική συμβουλή καφείνη, πόσο μάλλον να μην υπολογίζουμε την ποσότητα της καφείνης που λαμβάνουμε. Υπάρχουν ορισμένες κατηγορίες ανθρώπων που θα πρέπει να αποφεύγουν αυστηρά την χρήση καφείνης κατά την διάρκεια της άσκησης. Δίχως την γνώση και την συμβουλή ιατρού δεν πρέπει να λαμβάνουμε καφείνη πριν ή κατά την διάρκεια της άθλησης.
Το αθλητικό επίπεδο ενός αθλητή επηρρεάζει τον βαθμό επίδρασης της καφείνης στο αθλητικό αποτέλεσμα
Στους μη αθλητές η επίδραση της καφείνης είναι μικρή ενώ στους αθλητές σημαντική. Οι αθλητές υψηλού επιπέδου έχουν την μεγαλύτερο αθλητικό όφελος αν και είναι μικρή η διαφορά της επίδρασης από τους «ερασιτέχνες» αθλητές.
Οσοι δεν λαμβάνουν καθημερινά καφείνη έχουν μεγαλύτερη αθλητικά οφέλη;
Ναι, εάν ένας αθλητής δεν λαμβάνει καθημερινά καφείνη έχει σημαντικά μεγαλύτερα αθλητικά οφέλη από την χρήση της.
2-3 μέρες είναι η μικρότερη περίοδος της αποχής στην λήψη καφείνης ώστε να υπάρχουν σημαντικά αθλητικά οφέλη όμως υπάρχουν επιστημονικές αναφορές/ έρευνες που υποδεικνύουν 7-10 μέρες αποχής ως την απαραίτητη περίοδο «απεξάρτησης» ώστε να έχει μέγιστα εργογενή οφέλη η καφείνη.
Η μορφή/ το τρόφιμο μέσω που λαμβάνεται η καφείνη έχει σημασία ;
Ναι. Το να λάβουμε καθαρή καφείνη και όχι έναν καφέ είναι προτιμότερο. Αυτό γιατί υπάρχουν ουσίες στον καφέ και σε άλλες πηγές καφείνης που περιορίζουν το εργογενές πλεονέκτημα.
Ποια είναι η δόση που προτείνεται για αθλητές;
Είναι σημαντικό να τονιστεί ότι η λήψη ευαισθησία του κάθε ανθρώπου απέναντι στην καφείνη είναι κάτι πολύ προσωπικό.
Ακόμα και δόσεις κάτω από 1mg/kg βάρους μπορεί να έχουν αθλητικό αποτέλεσμα. Από 3-10mg/kg είναι το εύρος χρήσης στον αθλητισμό.
Πάνω από 15mg/kg έχει σίγουρα σοβαρά τοξικά αποτελέσματα για τον οργανισμό.
Σε ποια αποτελέσματα έχει έντονο αθλητικό αποτέλεσμα;
Σε όλα τα αθλήματα δείχνει να έχει σημαντικό αποτέλεσμα. Ομως σε οποιοδήποτε άθλημα αντοχής τα αποτελέσματα είναι ακόμα πιο έντονα και καλά επιστημονικά καταγεγραμμένα. Ιδιαίτερα στα αθλήματα με διάρκεια από 10 λεπτά έως 100-120λεπτά. Στα Αθλήματα μικρής διάρκειας δεν υπάρχει τόσο πλούσια βιβλιογραφία.
Εάν έχει ήδη επέλθει κόπωση μπορεί η καφείνη να μας βοηθήσει ;
Εκφέρουμε προσωπική άποψη πως ναι. Οι υπάρχουσες μελέτες αφήνουν το σημείο αυτό ως αμφιλεγόμενο.
Η καφείνη έχει αρνητική επίδραση στην απορρόφηση του σιδήρου;
Ναι η καφείνη περιορίζει σημαντικά την απορρόφηση του σιδήρου ακόμα και σε ποσοστό 80-90%.
Η καφείνη μειώνει τα αποθέματα μαγνησίου και την συγκέντρωση αυτού στο αίμα ;
Τα διουρητικά και η καφείνη ελαττώνουν σημαντικά την συγκέντρωση μαγνησίου στο αίμα όπως το ίδιο συμβαίνει και με άλλα ιχνοστοιχεία όπως π.χ. το κάλιο.
Ποια είναι τα σημεία που χρειάζονται περαιτέρω επιστημονική μελέτη αναφορικά με την καφείνη;
Ακόμα σε επιστημονικό επίπεδο δεν έχει διευκρινηστεί εάν η καφείνη έχει την ίδια επίδραση στην άθληση σε άντρες και γυναίκες, πως μπορεί να δώσει εργογενές πλεονέκτημα στα αθλήματα μικρής διάρκειας και μεγάλης έντασης και πως μπορεί να βοηθήσει όταν έχει ήδη επέλθει σημαντική κόπωση.
Κείμενο : Γιάννης Ψαρέλης -Προπονητική Ομάδα Smart Sport/Athens Triathlon Team & Συντακτική Ομάδα Triathlon World.gr & Triathlon.gr(Email : firstname.lastname@example.org)
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