Производительность
Кофеин
Работает. Доказано: бодрость, скорость реакции, лучше результат в гонках на время.
Суть
Антагонист аденозиновых рецепторов: бодрость, выносливость; самый доказанный стимулятор.
Что говорят исследования
Форма важна
Таблетки для точной дозы перед тренировкой.
В кофе доза плавает (эспрессо 60-80 мг)..
Мифы
«Кофе обезвоживает»: умеренный диурез не ведёт к дегидратации.
«После 18:00 можно всем»: генотип CYP1A2 решает, сон страдает даже без ощущений.
Осторожно
Полураспад 5-6 ч (у 30% людей - 9-10 ч).
После 14:00 - нарушение сна.
Безопасно до 400 мг/день.
Беременность: до 200 мг.
CYP1A2-медленные метаболизаторы чувствительнее.
Подростки: осторожность.
С лекарствами
Из еды
Кофе, чай, тёмный шоколад, гуарана.
Источники
Dose-Response Effect of Oral Caffeine Use on Aerobic Exercise Performance: A Systematic Review and Meta-Analysis. 2026 Journal Article, Systematic Review, Meta-Analysis
Impact of caffeine on neurodevelopmental outcomes in preterm infants: A systematic review and meta-analysis. 2026 Journal Article, Systematic Review, Meta-Analysis, Research Support, Non-U.S. Gov't
The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. 2023 Journal Article, Meta-Analysis, Systematic Review
Обзоры исследований: 298 в Europe PMC, самые цитируемые
Coffee, Caffeine, and Health Outcomes: An Umbrella Review. 2017 · цитирований: 344
Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. 2017 · цитирований: 295
Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. 2005 · цитирований: 289
Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children. 2017 · цитирований: 270
Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. 2018 · цитирований: 250
Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses. 2020 · цитирований: 239
Blood pressure response to chronic intake of coffee and caffeine: a meta-analysis of randomized controlled trials. 2005 · цитирований: 228
Effect of caffeine ingestion on muscular strength and endurance: a meta-analysis. 2010 · цитирований: 197
Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review. 2010 · цитирований: 181
Genome-wide meta-analysis identifies regions on 7p21 (AHR) and 15q24 (CYP1A2) as determinants of habitual caffeine consumption. 2011 · цитирований: 174
Effect of caffeine on sport-specific endurance performance: a systematic review. 2009 · цитирований: 169
Coffee, tea, caffeine and risk of depression: A systematic review and dose-response meta-analysis of observational studies. 2016 · цитирований: 168
Dose-response meta-analysis on coffee, tea and caffeine consumption with risk of Parkinson's disease. 2014 · цитирований: 167
The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis. 2018 · цитирований: 157
Coffee and caffeine intake and incidence of type 2 diabetes mellitus: a meta-analysis of prospective studies. 2014 · цитирований: 144
Caffeine exposure and the risk of Parkinson's disease: a systematic review and meta-analysis of observational studies. 2010 · цитирований: 141
Effects of caffeine ingestion on exercise testing: a meta-analysis. 2004 · цитирований: 135
The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. 2023 · цитирований: 131
Coffee and caffeine consumption and depression: A meta-analysis of observational studies. 2016 · цитирований: 128
Coffee, tea, and caffeine consumption and prevention of late-life cognitive decline and dementia: a systematic review. 2015 · цитирований: 125
Caffeine intake, smoking, and risk of Parkinson disease in men and women. 2012 · цитирований: 120
Caffeine intake and dementia: systematic review and meta-analysis. 2010 · цитирований: 119
The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. 2011 · цитирований: 118
Caffeine ingestion enhances Wingate performance: a meta-analysis. 2018 · цитирований: 116
Effects of acute ingestion of caffeine on team sports performance: a systematic review and meta-analysis. 2019 · цитирований: 111
Effect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis. 2010 · цитирований: 109
Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. 2017 · цитирований: 98
Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis. 2014 · цитирований: 96
Effects of green tea catechins with or without caffeine on glycemic control in adults: a meta-analysis of randomized controlled trials. 2013 · цитирований: 96
Caffeine as an analgesic adjuvant for acute pain in adults. 2014 · цитирований: 94
Оценка: Brain 25 Evidence (MIT).