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ГЛАВА VII.
КОФЕИН
ДОКАЗАТЕЛЬСТВА КЛАССА «С»
Кофеин представляет собой алкалоид, относящийся к группе
ксантинов, и в качестве пищевой добавки является одним
из наиболее потреб ляемых продуктов в мире. Кофеин часто востребован из-за его способности обеспечивать временный прилив энергии, повышать бдительность и работоспособность.
В таблице 45 обобщено содержание кофеина, обнаруженного
в различных продуктах и природных источниках [32].
Из-за легкого всасывания в желудочно-кишечном тракте
кофеин достигает максимальной концентрации в кровотоке
между 15 и 120 минутами после приема внутрь с периодом
полувыведения 4–6 часов, а затем выводится с мочой. По данным Австралийского института спорта (Australian Institute of
Sport (AIS)), потенциальная эргогенность кофеина соответствует доказательству первого уровня, который определяет его
как безопасную добавку для использования в спорте [40]. Кроме
того, Международный олимпийский комитет (МОК) [48],
Таблица 45
Содержание кофеина
в различных продуктах и природных источниках
Продукт/Источник
Заваренный кофе 95–200
Эспрессо 212–270
Растворимый кофе 27–173
Черный чай 20–60
Зеленый чай 12–50
Безалкогольные напитки (Кола) 9–15
Энергетические напитки 30–50 (до 500 в некоторых брендах)
Темный шоколад 43
Молочный шоколад 20
Порошок гуараны 40–50
БАД Варьируется
Содержание кофеина
(мг на 100 мл или 100 г)
(обычно 30–200 на порцию)
179
Американский колледж спортивной медицины (American
College of Sports Medicine (ACSM)), [5], Международное
общество спортивного питания (International Society of Sports
Nutrition (ISSN)) [31], ФМБА России [2], а также группа экспертов Международной федерации тенниса (International Tennis
Federation, ITA), Женской теннисной ассоциации (Women’s
Tennis Association, WTA) и Ассоциации теннисистов-профессионалов (Association of Tennis Professionals, ATP) [67] рекомендовали прием кофеина спортс менам для повышения работоспособности.
Согласно недавнему исследованию López-Samanes и коллег [42], кофеин является широко распространённой добавкой
среди профессиональных теннисистов. Результаты опроса свидетельствуют о том, что 50% спортс менов, входящих в топ-100
рейтинга ATP (Association of Tennis Professionals), используют
кофеин в качестве биологически активной добавки. В то же
время, среди теннисистов, занимающих позиции ниже 100
места в рейтинге ATP, доля использования кофеина составляет
11%. Хотя результаты немногих доступных исследований влияния кофеина на достижения теннисистов неоднозначны, есть
некоторые доказательства того, что добавление кофеина в дозах
3 мг/кг массы тела может улучшить результаты теннисистов
во время продолжительных матчей [57]. Обзор Domínguez
и соавторов [20] резюмировал практические рекомендации
и потенциальные преимущества потребления кофеина для теннисистов (см. табл. 46).
И хотя систематический обзор Vicente-Salar и соавторов [68]
сообщает об эффективности применения кофеина в видах
Таблица 46
Кофеин и эффекты в теннисе
БАД Эффект Дозировка Рекомендации
Кофеин Стимулятор центральной
нервной системы, усиливает
сократимость мышц, активизацию двигательных единиц,
снижает субъективное восприятие усилия и улучшает
терморегуляцию
3 мг / кг
за час
до соревно-
ваний
Во время
соревнований
180
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