Guarana is a plant that contains several substances useful for controlling body composition. The main one of these is caffeine, while the others, not yet well identified by research, have the function of enhancing the action of the former.

Function

Speaking of caffeine, its stimulating effects are well known to most and it is used by athletes for a wide variety of purposes, including, when taken in certain forms, controlling body composition. The action of caffeine on body composition is carried out through multiple pathways. Among these, the one involving the stimulation of metabolic functions is linked to its activity in stimulating the adrenal glands, which, by virtue of this stimulation, produce more of the hormones adrenalin, noradrenalin and dopamine. These hormones act by increasing basal metabolic activity. In a study that I consider particularly significant, Koot found a 7% increase in this parameter in just 3 hours following the intake of 200mg of caffeine. It is good to know that pure anhydrous caffeine, guarana and coffee do not all have the same influence on body composition. More specifically, coffee is, of the three, the least effective. The reason for this is the same as in the section on caffeine supplements: although there is no certainty about this, it is assumed that it contains, in addition to caffeine, substances antagonistic to it, which dilute its effectiveness. Guarana, on the other hand, is the most effective of all: in addition to containing, as already mentioned, substances that potentiate the action of the main one, rather than diluting it, it possesses characteristics such that the caffeine it contains is slow-releasing. As for anhydrous caffeine, it can be very useful for athletes, but for purposes other than controlling body composition.

Negative notes

The positive effects of caffeine on body composition control are most pronounced in males and young people. Female athletes and older individuals may find less benefit in taking this substance. Side effects affecting the cardiovascular system (for details see the section on caffeine for performance) can be counteracted by combining guarana with a theanine product, with dosages ranging from 50mg/day to 200mg/day. For details on theanine, see the relevant section. Finally, guarana, irrespective of its caffeine content, has the side effect of stimulating diuresis, so it is advisable to increase daily water intake during the intake period.

Form and posology

As far as the form is concerned, supplements usually take the form of tablets. Let’s finally move on to dosage (posology). Research dictates between 500 and 1000mg/day in three doses. Since, as mentioned, caffeine tends to be addictive, one might consider starting with the minimum dosage and then, if necessary, gradually increasing it to the maximum. It is a good idea to take only guarana titrated to at least 15% caffeine.