El objetivo del estudio publicado en Br J Sports Med fue revisar la evidencia actual publicada en metanálisis sobre los efectos de la cafeína en el rendimiento del ejercicio. De modo habitual se entiende que la cafeína es ergogénica para el ejercicio, es decir, ayuda al deportista a mejorar el rendimiento. Para confirmar o no esta afirmación, los autores publican este trabajo donde incluyeron once revisiones (con un total de 21 metaanálisis), todas ellas con una calidad metodológica moderada o alta.
Destacar que si bien los metanálisis incluidos informan que la ingesta de cafeína puede ser ergogénica en una amplia gama de actividades de ejercicio, la dosis «óptima» de cafeína sigue siendo difícil de definir, por lo que se necesitan más estudios de dosis-respuesta, ya que las dosis óptimas pueden variar según la fuente de cafeína, el tipo ejercicio y otras variables.
Se objetiva que la cafeína tiene un efecto ergogénico sobre el deportista, es decir, proporciona una serie de ventajas que le permiten rendir por encima de lo que conseguiría con su capacidad natural o con el entrenamiento, en diferentes aspectos, tales como son la resistencia aeróbica, la fuerza muscular, la resistencia muscular, la potencia, el rendimiento de salto y la velocidad de ejercicio.
Analizando los resultados, se destaca que la calidad de la evidencia de estos estudios se clasificó generalmente como moderada (con alguna evidencia de baja a muy baja calidad). La mayoría de los estudios se realizaron entre hombres jóvenes, por lo que se deberían realizar más estudios entre mujeres, adultos de mediana edad y mayores para corroborar la generalización de estos hallazgos.
¿Cuáles son los nuevos hallazgos en relación con el café y el ejercicio?
- La ingesta de cafeína puede ser ergogénica para una amplia gama de ejercicios.
- De las 11 revisiones incluidas, todas reportan significativas mejoras en al menos un componente del rendimiento del ejercicio (resistencia muscular, fuerza muscular, potencia anaeróbica y resistencia aeróbica) después de la ingesta de cafeína con una magnitud de efecto desde pequeña a moderada.
- La magnitud del efecto de la cafeína es generalmente mayor para la realización de ejercicios aeróbicos en comparación con el ejercicio anaeróbico.
- Los resultados son habitualmente aplicables a hombres y jóvenes.
- No está clara la dosis óptima, pero como regla general, dos tazas de café, consumidas alrededor de 60 minutos antes del ejercicio, deben ejercer un efecto ergogénico en la mayoría de los deportistas.
REFERENCIA
Grgic J, Grgic I, Pickering C, et al.
Br J Sports Med 2019
doi:10.1136/ bjsports-2018-100278
https://bjsm.bmj.com/content/bjsports/early/2019/03/29/bjsports-2018-100278.full.pdf
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