Guarana is a new powerful energy drink. Thanks to its high caffeine content, guarana powder helps improve your workout performance—which means it helps you burn more calories and lose weight faster. In addition, guarana can be used as a superfood because it contains many antioxidants.
Guarana contents
Guarana is a plant with red berries native to the Amazon. Its fruit contains caffeine, which accounts for 3-7% of the weight of the dried berry. The fruit extract is used in energy drinks and various types of sports nutrition. The caffeine contained in guarana is believed to be more beneficial than regular caffeine from coffee.
Caffeine from guarana extract has a smooth rate of increase (and decrease) – a “prolonged” effect. A special role is played by the high content of xanthines – natural antioxidants that affect the production of nitric oxide.
However, due to the high caffeine content, guarana has a number of disadvantages and contraindications. It is harmful to people sensitive to caffeine and can cause irregular heart rhythms, excessive sweating, and anxiety. In addition, guarana extract can negatively affect the quality of sleep.
How does it work?
Like any other source of caffeine, guarana does not contain energy and does not transfer it to the body when consumed. We are talking exclusively about stimulating the human central nervous system, due to which reserves are released – and a noticeable increase in energy, focus of consciousness, and overall productivity.
Caffeine triggers the release of adrenaline and dopamine, leading to a short-term improvement in mood. In addition, the heart rate accelerates, blood pressure rises, and strength indicators increase (primarily due to the release of calcium from the sarcoplasm).
The intensity of the effects depends on the dosage – while guarana is one of the leaders in caffeine content per gram of product, significantly exceeding coffee.
Guarana extract powder
The main advantage of guarana extract is its long working time. Regular caffeine begins to take effect within 30 minutes, peaks within half an hour to an hour and wears off after 3-4 hours. In the case of guarana, the effect can last significantly longer.
In addition, there is less effect on the acceleration of the heartbeat, as well as less irritation of the gastric mucosa. Scientific research shows that moderate doses of caffeine increase the body’s use of oxygen, affecting overall energy expenditure, while simultaneously improving strength performance.
In simple terms, when supplemented with guarana, an athlete is able to run a faster distance or lift more weight without feeling like the load has increased.
Useful properties of guarana:
- reduces the feeling of fatigue
- improves mood
- improves concentration
- gives a surge of strength and energy
- increases endurance
- reduces hunger
Caffeine for weight loss
Since caffeine affects the production of the fat-burning hormone adrenaline, guarana may help with weight loss. However, it is only there to help – burning fat will still require active physical training, and the substance itself does not affect fat reserves.
However, guarana helps relieve fatigue, gives a feeling of increased energy, and also reduces appetite. In addition, due to the increase in heart rate associated with caffeine intake, it becomes easier for the athlete to enter the fat-burning heart rate zone – which, ultimately, directly affects energy expenditure during training.
Another advantage of guarana for weight loss is it changes in the body’s thermoregulation processes, leading to an increase in sweat production.
How do you consume guarana?
Most often, guarana can be purchased in the form of a powder of dried and ground berries, as well as in the form of capsules or tablets. Taking guarana capsules is easier for a number of reasons. Firstly, it masks the taste – the substance is noticeably bitter in its pure form. Secondly, capsules allow you to better control the dosage of caffeine consumed. Third, they are easier to take and store in your gym bag.
As for dosages, most often we are talking about taking a portion of guarana powder, equivalent to 50-100 mg of caffeine. Unfortunately, not all manufacturers indicate the direct content of active substances on the packaging, so it is recommended to start with small doses, increasing them if there are no stimulating effects. Take guarana 20-30 minutes before sports, and no less than 6 hours before bedtime.
Guarana content in supplements:
- Guarana extract powder – 40-70 mg per 1 g
- Guarana capsules – 30-200 mg per capsule
Health concerns
Since the caffeine contained in guarana is a stimulant of the central nervous system, you must be careful when consuming it in large doses. The total daily amount of caffeine exceeding 400-500 mg can provoke nervousness, a feeling of causeless anxiety, and panic attacks.
In addition, guarana is harmful for diseases of the cardiovascular system, high blood pressure, and also when taking a number of medications. It does not mix well with antibiotics and antidepressants, and the caffeine it contains may increase the side effects of certain medications (such as anticoagulants).
Possible harm of guarana:
- heart rhythm disorder
- excessive sweating
- feeling of restlessness and anxiety
- sleep disorders
Closing thoughts
Guarana is a plant whose fruit contains large amounts of caffeine. The energy drink also contains a number of flavonoids that affect the metabolism of caffeine in the body – they provide both a “prolonged” effect and less impact on the heart rate and gastric mucosa. Guarana extract is often included in energy drinks and fat burners for weight loss.