Caffeine in capsules? It seems a different presentation for this substance, after all, when we think of caffeine the first word that comes to the mind is: coffee. But it is not only in this drink that we find it.
According to the Food and Drug Administration, about 90% of the world’s population ingests some kind of caffeine .
It is a stimulant substance of the central nervous system found in seeds, fruits or leaves, from where it is extracted and transformed into food or drinks like the known coffee.
It is also present in black, mate or green tea, guarana, chocolate, cola drinks and energy drinks.
Industrially, it is marketed in tablet, tablet, powder, gel, liquid, capsule or bar.
The capsules represent an interesting way to consume a precise dose and a more pure formulation, so let’s unravel its mysteries.
Caffeine in capsules: what’s the use?
This chemical compound acts in the body allowing stimulating substances to be produced and released, having energetic action.
In addition to the mental stimulant, it allows the body to be more disposed, performing physical activities like running or power competitions in a more intense and lasting way.
Combating fatigue and increasing concentration also has positive effects.
Studies show that the consumption of its capsules is able to improve endurance performance during exercise, since it saves muscle glycogen, favouring the results.
However, according to the National Sanitary Surveillance Agency (ANVISA), the caffeine supplement in capsules is a product intended exclusively for athletes.
Its purpose is to increase endurance in long-term exercises for some specific cases, preferably with the guidance of a professional.
Caffeine in capsules helps to define the body: myth or truth?
This substance is considered thermogenic, that is, it requires more energy from the body to be digested, subtly increasing the body’s metabolism.
In addition, it is able to stimulate lipolysis, causing the body to use fat more efficiently as a source of energy in exercise rather than muscle glycogen.
In this sense, when consumed frequently would be able to consume the fat reserve of adipose tissue.
On the other hand, scientific research indicates that the ergogenic effects of exercise disappear when the capsules are used when compared to individuals who do not use them, even in cases of protein supplementation.
That is, this supplement is able to improve performance during exercise and may aid in reducing fat accumulation, but may not promote hypertrophy.
Therefore, if the individual already has a muscle mass constituted, the caffeine in capsules can rather assist in the definition of muscle.
If your goal is to lose weight and gain lean body mass, ask your dietician about the food plan and any supplements that are most suitable.
For whom caffeine capsules are indicated
They are indicated for athletes, professionals and amateurs, with the purpose of assisting in performance in medium and long-term aerobic physical exercises, preferably with the advice of a nutritionist or physician, although no prescription is required for the purchase.
Its use should be an exception and not a rule. People who practice physical activity at light to moderate intensity, in the vast majority of cases, already reach their caffeine needs through a balanced and diverse diet, which includes the consumption of foods rich in the substance.
This recommendation is valid for all practitioners of physical activity, regardless of whether they practice it regularly or sporadically for the purpose of physical conditioning, aesthetics, rehabilitation, physical fitness or recreation.
The capsules are totally contraindicated for children and pregnant women during the breastfeeding phase.
Caffeine in capsules does it harm?
Noxious effects to the body can arise regardless of the form of presentation, either in capsules or in food products.
The difference of the capsule is that there is a greater risk of overdosage since they are small and easy to be consumed, in addition, to containing a high concentration of the substance.
Individuals with heart problems or high blood pressure need to exercise caution. There is no evidence that this chemical causes heart-related disease, but it is stimulant and may increase heart rate.
Another negative point of their consumption is that prolonged use can interfere with the absorption of calcium, an essential nutrient for bone health.
Caffeine in capsules: side effects
The effects are very variable, but the health risks are tachycardia or palpitations, insomnia, anxiety and loss of appetite.
There is a large variation in the amount tolerated by each individual, so it is important to understand the sensitivity of each individual.
Those who already suffer from insomnia, for example, should avoid maximising their consumption, especially after 6 pm.
It also has a diuretic effect, which can increase the frequency of urination, cause dehydration and renal overload in the long term.
Those who do not swallow it can feel the negative effects even at low dosage.
Age, weight, use of medications and health problems can make the individual more susceptible.
Health risks usually appear when products are eaten improperly, but be aware of the signs of your body.
Recommendations on how and when to consume
The daily recommendation should be based on the needs of the athlete, but as a general rule for healthy individuals should not exceed 400mg of caffeine/day. For adolescents, this amount is even lower, of 100mg / day.
Supplements for athletes provide between 210 and 420mg per serving. Therefore the idea is to consume 1 to 2 pre-exercise capsules if you do not use other beverages based on this substance.
As their maximum action power in the body is between 30 and 60 minutes after consumption, the indication is to respect this period prior to exercise.
Advantages of caffeine in capsules
The first positive point of caffeine in capsules is the practicality. Since 2010 the product can be marketed in food supplement stores, which were previously banned.
The substance in the capsule can have potent effects on athletes, being a great option since it has a more pure formulation.
Moreover, when consumed encapsulated exactly the amount/portion is known, being easier to avoid overdosage and side effects.
In food or home-made beverages, this count is much more complex, since there is a great variation.
For example, each cup of coffee (150ml) has 60 to 150mg of caffeine, so the maximum dose may be 6.5 to 2.5 cups/day. For energetics the rule is similar, ranging from 80 to 160mg / can.
In these cases, it would be necessary to read product labels and have much more caring attitudes.
Disadvantages of caffeine in capsules
As dosages in capsules are usually high, for very sensitive individuals there is a risk of side effects, especially when used before intense exercises and exercises, which can be impaired.
For example, have you ever imagined competing in an aquatic marathon and feeling tachycardia? If the heart is already being required by exercise, this effect could disrupt the athlete’s performance.
Another disadvantage is that in the caffeine capsule option there is a need to restrict stimulant drinks and caffeine-containing foods so that they do not exceed the recommended limits since most capsules contain an average of 300mg.
The legislation in force on these supplements is the Technical Regulation on Food for Athletes, approved by RDC n. ANVISA.
It guides the information they must contain on labels and requires them to meet the following requirements: the product must provide between 210 and 420mg of caffeine/serving; Its formulation must have a minimum content of 98,5% 1,3,7-trimethylxanthine; Can not be added nutrients and other non-nutrients.
The caffeine labels in capsules may not contain: images and/or expressions that induce the consumer to mislead properties and/or effects that can not be demonstrated concerning weight loss, gain or definition of muscle mass; Pictures and / or expressions referring to hormones and other pharmacological substances and / or metabolism; The terms “anabolic”, “muscular hypertrophy”, “muscle mass”, “fat burning”, “sexual enhancement”, “anabolic” or equivalent.
Ingredients such as guarana powder may be added to the formulations provided they meet the dosage requirements and substance content.
For those who consume the capsules, it is important to note that the product chosen is within the required standards.
The caffeine in capsules can aid in sports performance by reducing fatigue and increasing disposal.
Tolerance to the substance varies from person to person and can generate side effects such as tachycardia, insomnia, anxiety.
It is important to note that although it does not require the medical prescription, the capsules should be doctor or nutritionist oriented.