Kafein ve Sportif Performans

Yıl 2023, Cilt: 3 Sayı: 1, 1 - 13, 28.06.2023

Ulaş Can Yıldırım

Öz

Kahve, çay ve kakao gibi doğada bulunan bazı bitkilerin tohumlarında, yapraklarında ve meyvelerinde doğal olarak bulunan bir uyarıcı olan kafein, günümüzde bazı yiyecek ve içeceklerde ve bazı ilaçların içeriğine de eklenerek tüketiciye sunulmaktadır. Doğrudan veya dolaylı bir biçimde dünya genelinde her gün milyarlarca insan tarafından tüketilen kafein, merkezi sinir sistemi ve diğer sistemler üzerinde uyarıcı etkilere neden olmaktadır. Kafeinin birincil etki mekanizması adenozin reseptörlerini bloke etme yeteneğidir. Yapı olarak adenozine çok benzemesi sebebi ile organizmayı kandırarak adenozin reseptörlerinde antagonist bir etki yaratmaktadır. Ağrı ve yorgunluk hissi ile alakalı olan bu reseptörler g proteinleri ile gerekli bağlantıyı kuramadığından dolayı metabolizma ağrıyı ve yorgunluğu inhibe eder, böylece ağrı ve yorgunluğun ortaya çıkışı gecikebilmektdir. Diğer bir etkisi ise hormonal sisteme olmaktadır. Kafeinin alımı epinefrin ve norepinefrin gibi nörotransmitterlerin salınımında artışa yol açar. Bu nörotransmitterler, bilişsel işlevi ve uyanıklığı artırmada çok önemli bir rol oynamaktadır. Ayrıca organizmanın ağrı kesicisi olarak da bilinen Beta Endorfin hormonunun salınımında da kafein alımı ile artış ortaya çıktığı düşünülmektedir. Dahası, glikoz ve yağ asitleri gibi enerji substratlarının mevcudiyetini artırdığı da bilinmektektedir. Bunların yanısıra dolaşım ve solunum sistemleri gibi diğer fizyolojik sistemleri etkileyebilir ve doğru dozda tüketildiğinde bazı potansiyel sağlık faydaları olabilir. Ayrıca ışırı tüketim ve tolerasyon seviyesine bağlı olarak elektroansefalografi (EEG) düzenini, duygulanımı ve uyku düzenini de değiştirdiği, ayrıca yine alım miktarına bağlı olarak anksiyeteyi artırabildiği saptanmıştır. Bahsi geçen mekanizmalar sayesinde kafeinin sportif performans üzerinde de çeşitli etkileri olmaktadır. Araştırmalar, kafeinin glikojenin mobilizasyonunu ve yağların utilizasyonunu artırarak vücudun sınırlı glikojen depolarını koruduğu, böylece yorgunluğun başlangıcını geciktirerek, egzersizin süresini artırdığını, güç ve kuvvet gibi performans parametrelerini etkilediği söylemektedir. Sonuç olarak, kafein, birçok biyomotor özelliği geliştirerek, sportif performans üzerinde olumlu etkiler ortaya koyabilir. Bu literatür incelemesi kafeine genel bir bakışın yanında, farklı parametreler üzerinde ne gibi etkileri meydana getirdiğini tespit ederek sonuçları okuyucular ile aktarmayı amaçlamıştır.

Anahtar Kelimeler

Kafein, Sportif Performans, Ergojenik

Caffeine and Sportive Performance

Öz

Caffeine, which is a stimulant naturally found in the seeds, leaves and fruits of some plants found in nature, such as coffee, tea and cocoa, is now offered to consumers by being added to some foods and beverages and to the content of some medicines. Caffeine, which is directly or indirectly consumed by billions of people around the world every day, causes stimulant effects on the central nervous system and other systems. Caffeine's primary mechanism of action is its ability to block adenosine receptors. Since it is very similar to adenosine in structure, it creates an antagonistic effect on adenosine receptors by deceiving the organism. Since these receptors, which are related to the feeling of pain and fatigue, cannot establish the necessary connection with the g proteins, metabolism inhibits pain and fatigue, so the emergence of pain and fatigue can be delayed. Another effect is on the hormonal system. Caffeine intake increases the release of neurotransmitters such as epinephrine and norepinephrine. These neurotransmitters play a crucial role in boosting cognitive function and alertness. In addition, it is thought that the release of Beta Endorphin hormone, also known as the body's pain reliever, increases with caffeine intake. Moreover, it is known to increase the availability of energy substrates such as glucose and fatty acids. In addition, it can affect other physiological systems such as the circulatory and respiratory systems and may have some potential health benefits when consumed in the right dose. In addition, it has been found that it changes the electroencephalography (EEG) pattern, affect and sleep pattern depending on the excessive consumption and tolerance level, and it can also increase anxiety depending on the amount of intake. Thanks to the aforementioned mechanisms, caffeine also has various effects on sportive performance. Studies show that caffeine protects the body's limited glycogen stores by increasing the mobilization of glycogen and the utilization of fats, thus delaying the onset of fatigue, increasing the duration of the exercise, and affecting performance parameters such as power and strength. As a result, caffeine can have positive effects on sportive performance by improving many biomotor properties. In addition to an overview of caffeine, this literature review aimed to determine what effects it has on different parameters and to convey the results with the readers.

Anahtar Kelimeler

Caffeine, Sportive Performance, ergogenic

Kaynakça

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