{"id":3319,"date":"2017-07-04T18:02:55","date_gmt":"2017-07-04T17:02:55","guid":{"rendered":"http:\/\/psicopico.com\/?p=3319"},"modified":"2021-01-28T14:34:19","modified_gmt":"2021-01-28T13:34:19","slug":"cafeina-aumenta-rendimiento-cognitivo-fisico","status":"publish","type":"post","link":"https:\/\/psicopico.com\/gl\/cafeina-aumenta-rendimiento-cognitivo-fisico\/","title":{"rendered":"Cafe\u00edna: aumenta o rendemento cognitivo e f\u00edsico?"},"content":{"rendered":"O caf\u00e9<\/strong> est\u00e1 altamente arraigado na cultura occidental, at\u00e9 tal punto que para quedar con algu\u00e9n se adoita facer cun “tomamos un caf\u00e9?”<\/a>, a\u00ednda que despois te pidas outra cousa, que quiz\u00e1 e a\u00ednda que non o saibas, tam\u00e9n cont\u00e9n cafe\u00edna<\/strong>. Pero, \u00e9 mala a cafe\u00edna? que efectos ten a cafe\u00edna sobre o noso organismo?<\/p>\n

Esta son algunhas das preguntas que se fixeron nun recente estudo cient\u00edfico\u00a0publicado na revista Neurosciencie & Biobehavoral Reviews<\/em>\u00a0polos investigadores Caldwell, McLellan e Lieberman (2016) que fixeron unha revisi\u00f3n aos diversos estudos existentes sobre os efectos cognitivos e no rendemento f\u00edsico da cafe\u00edna.<\/p>\n

Bebidas con m\u00e1is cafe\u00edna.<\/strong><\/h2>\n

A cafe\u00edna non s\u00f3 est\u00e1 presente no caf\u00e9 com\u00fan sen\u00f3n noutros moitos tipos de bebidas e alimentos como o chocolate ou o t\u00e9. Por p\u00f3r un exemplo do seu consumo, aproximadamente o 85% dos estadounidenses consumen cafe\u00edna<\/p>\n

Segundo os datos de l Instituto de Medicamento de Estados Unidos<\/strong> publicados en 2014 estas son algunhas das bebidas e alimentos con maior cantidade de cafe\u00edna por cada 100 ml<\/strong> (t\u00f3mase esta referencia dado que cada bebida s\u00e9rvese nun tama\u00f1o diferente):<\/p>\n

    \n
  1. 10h Time Release\u00ae: 740 mg.<\/li>\n
  2. 5h Energy\u00ae: 333 mg.<\/li>\n
  3. Cocaine\u00ae; 120 mg.<\/li>\n
  4. Chocolate para coci\u00f1ar: 115 mg.<\/li>\n
  5. Caf\u00e9 (m\u00e9todo de goteo): 60-100 mg.<\/li>\n
  6. Caf\u00e9 instant\u00e1neo: 27-72 mg.<\/li>\n
  7. Redbull\u00ae: 34 mg.<\/li>\n
  8. Monster\u00ae: 34 mg.<\/li>\n
  9. T\u00e9 (5 minutos de infusi\u00f3n): 13-33 mg.<\/li>\n
  10. Chocolate con leite: 3-50 mg.<\/li>\n
  11. T\u00e9 (1 minuto de infusi\u00f3n): 6-22 mg.<\/li>\n
  12. Mountain Dew: 16 mg.<\/li>\n
  13. Coca-Cola Lixeiro\u00ae: 13 mg.<\/li>\n
  14. Pepsi\u00ae: 11 mg.<\/li>\n
  15. Coca-Cola\u00ae: 10 mg.<\/li>\n
  16. Pepsi Lixeiro\u00ae: 10 mg.<\/li>\n
  17. T\u00e9 xeado: 6-10 mg.<\/li>\n
  18. Chocolate quente: 1-5 mg.<\/li>\n
  19. Caf\u00e9 descafeinado: 1-3 mg.<\/li>\n
  20. Batido de chocolate con leite: 1-3 mg.<\/li>\n<\/ol>\n

    Efectos biol\u00f3xicos da cafe\u00edna.<\/strong><\/h2>\n

    O consumo de cafe\u00edna emp\u00e9zase a considerar perigos para a sa\u00fade cando \u00e9 superior a 400 mg diarios nunha persoa de 75 kg de peso. Aproximadamente, iso \u00e9 o contido de cafe\u00edna dunhas 3-4 cuncas de caf\u00e9 (s\u00f3, normal).<\/p>\n

    A cafe\u00edna forma parte do grupo farmacol\u00f3xico das xantinas (xunto \u00e1 teobromina e a teofilina) e colle o seu nome da planta \u00e1rabe para denominar ao caf\u00e9. As xantinas exercen unha acci\u00f3n estimulante do Sistema Nervioso<\/strong> Central<\/strong> e da resposta contr\u00e1ctil do m\u00fasculo esquel\u00e9tico<\/strong> e a contractabilidad card\u00edaca<\/strong>, acci\u00f3n diur\u00e9tica<\/strong>, a vasoconstricci\u00f3n da circulaci\u00f3n no cerebro<\/strong> e a relaxaci\u00f3n da musculatura lisa<\/strong> son outras das acci\u00f3ns destas sustancias no noso organismo que como outro tipo de f\u00e1rmacos pode xerar s\u00edndrome de abstinencia<\/strong><\/a>.<\/p>\n

    A cafe\u00edna abs\u00f3rbese m\u00e1is lentamente acompa\u00f1ada de comida, a forma m\u00e1is r\u00e1pida de absorci\u00f3n \u00e9 mastic\u00e1ndola en chicle (Kamimori et ao., 2002).\u00a0A cafe\u00edna ten unha vida media de 3-5 h en circulaci\u00f3n<\/strong> (Fredholm, 1995). Este tempo pode variar polos efectos do tabaco, a alimentaci\u00f3n, o embarazo o uso de anticonceptivos ou certas enfermidades hep\u00e1ticas.<\/p>\n

    Efectos no rendimento cognitivo da cafe\u00edna.<\/strong><\/h2>\n

    A cafe\u00edna exerce os seus efectos sobre a funci\u00f3n cognitiva e f\u00edsica a trav\u00e9s do bloqueo dos receptores A1 e A2a de a adenosina no SNC e os tecidos perif\u00e9ricos afectando as\u00ed aos receptores de dopamina\u00a0<\/strong>(Ferr\u00e9, 2016), polo que se converte noutro aliciente m\u00e1is para o sistema de recompensa humano<\/strong><\/a>, como o producido por outro tipo de f\u00e1rmacos ou drogas.<\/p>\n

    >> Artigo relacionado: Como afecta a nicotina ao cerebro?<\/a>\u00a0<\/span><\/p>\n

    A cafe\u00edna mellora o estado de alerta e vixilancia xeral en doses moderadas de entre 100-300 mg\u00a0(Nehlig, 2010) e \u00e9 eficiente tanto en individuos descansados como fatigados (Smith, 2011). \u00a0Doses m\u00e1is altas, superiores a 400 mg poden xerar estados de ansiedade<\/strong><\/a>.\u00a0A cafe\u00edna tam\u00e9n exerce efectos positivos sobre o rendemento de procesos cognitivos como o tempo de reacci\u00f3n\u00a0(Einother e Giesbrecht, 2013).<\/p>\n

    En canto \u00e1 memoria, os estudos non foron capaces de concretar os seus efectos positivos, pero poder\u00edan estar relacionados co nivel de aburrimento e compromiso coa tarefa en concreto (Amendola et ao., 1998)\u00a0e os efectos neuroprotectores da cafe\u00edna (Fredholm, 1995).<\/p>\n

    Resumindo, segundo as revisi\u00f3ns de Caldwell, McLellan e Lieberman (2016), as doses moderadas de cafe\u00edna de entre 32-300 mg melloran a vixilancia, a aprendizaxe e o estado de \u00e1nimo e aumenta o considerablemente o rendemento cando factores externos ame\u00e1zano.<\/p>\n

    Cafe\u00edna e actividade f\u00edsica: propiedades ergog\u00e9nicas da cafe\u00edna.<\/strong><\/h2>\n

    A cafe\u00edna mellora a capacidade innata de xeraci\u00f3n de traballo f\u00edsico no organismo (propiedade ergog\u00e9nica). Comprobouse que o seu consumo moderado (200-500 mg) 1 hora antes do exercicio<\/strong> ten un beneficio positivo en actividades que implican forza muscular e resistencia de alta intensidade en exercicios para exercicios dunha duraci\u00f3n superior a 60 segundos ou durante realizaci\u00f3n de probas de velocidade, axilidade ou potencia en intervalos repetidos de alta intensidade.<\/p>\n

    A cafe\u00edna reduce\u00a0a percepci\u00f3n de esforzo<\/strong> (Doherty e Smith, 2005) e a sensaci\u00f3n de dor<\/strong> (Gliottoni et ao., 2009 Motl et ao., 2003, 2006, Ou’Connor et ao., 2004, Plaskett e Cafarelli, 2001, Stadheim et ao., 2013, 2015).<\/p>\n

    Con todo, altas doses de cafe\u00edna (m\u00e1is de 450 mg) pode degradar o rendemento tanto f\u00edsico como cognitivo ao producir ansiedade<\/strong><\/a> e danos gastrointestinales. Existen diferenzas individuais polo que o idea ser\u00eda que os deportistas probasen os efectos da cafe\u00edna antes da competici\u00f3n para optimizar o seu consumo e o per\u00edodo de abstinencia antes de enfrontarse \u00e1 actividade f\u00edsica.<\/p>\n

    >> Artigo relacionado: Cando a ansiedade non \u00e9 o problema sen\u00f3n a soluci\u00f3n<\/a>.\u00a0<\/span><\/p>\n

    En definitiva, a cafe\u00edna como calquera outro f\u00e1rmaco debe ser consumida con moderaci\u00f3n para evitar males maiores pero o seu uso moderado e controlado pode ser beneficioso en tarefas que impliquen tarefas cognitivas e esforzo f\u00edsico.<\/p>\n

    Si queres saber m\u00e1is sobre os seus efectos poden visitar o artigo orixinal en ingl\u00e9s aqu\u00ed<\/a>.<\/p>\n

    _<\/span><\/p>\n

    Referencias:<\/span><\/p>\n

    Amendola, C.A., Gabrieli, J.D.F., Lieberman, H.R. 81998). Caffeine’s effects on performance and mood are independent of age and gender.\u00a0Nutr. Neurosci.,\u00a01.<\/em>\u00a0269-280<\/span><\/p>\n

    Caldwell, J.A., McLellan, T.M, Caldwell, J.A., Lieberman, H.R. (2016). A review of caffeine\u2019s effects on cognitive, physical and occupational performance, Neuroscience & Biobehavioral Reviews<\/em>, 71. 294-312, ISSN 0149-7634, http:\/\/dx.doi.org\/10.1016\/j.neubiorev.2016.09.001. Recuperado de http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0149763416300690<\/span><\/p>\n

    Doherty, M, Smith, P.M (2005).\u00a0Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scand. J. Med. Sci. Sports,\u00a015.\u00a0<\/em>\u00a069-78<\/span><\/p>\n

    Einother, S.J.L., T.\u00a0Giesbrecht, T. (2013).\u00a0Caffeine as an attention enhancer: reviewing existing assumptions.\u00a0Psychopharmacology,<\/em>\u00a0225. 251-274<\/span><\/p>\n

    Ferr\u00e9, S. (2016).\u00a0Mechanisms of the psychostimulant effects of caffeine: implications for substance use disorder.\u00a0<\/strong>Psychopharmacology<\/em><\/span><\/p>\n

    Fredholm, B.B. (1995).\u00a0Adenosine, adenosine receptors and the actions of caffeine.\u00a0<\/strong>Pharmacol Toxicol,\u00a076.<\/em>\u00a093-101<\/span><\/p>\n

    Kamimori, H.G, C.S.\u00a0Karyekar, C.S., Otterstetter, R., Cox, D.S., Balkin, T.J., Belenky, G.L., Eddington, N.D. (2002).\u00a0The rate of absorption and relative bioavailability of caffeine administered in chewing gum versus capsules to normal healthy volunteers.\u00a0Int. J. Pharm.,\u00a0234.\u00a0<\/em>159-167<\/span><\/p>\n

    Lieberman, H.R., Carvey, C.E., Thompson, L.A. (2010). Caffeine.\u00a0<\/strong>P.M.\u00a0Coates\u00a0(Ed.),\u00a0Encyclopedia of Dietary Supplements,\u00a0Informa Healthcare USA, Inc.,\u00a0New York<\/em><\/span><\/p>\n

    Nehlig, A. (2010).\u00a0Is caffeine a cognitive enhancer?\u00a0<\/strong>J. Alzheimers Dis.,\u00a020.\u00a0<\/em>S85-S94<\/span>","protected":false},"excerpt":{"rendered":"

    O caf\u00e9 est\u00e1 altamente arraigado na cultura occidental, at\u00e9 tal punto que para quedar con algu\u00e9n se adoita facer cun “tomamos un caf\u00e9?”, a\u00ednda que despois te pidas outra cousa, que quiz\u00e1 e a\u00ednda que non o saibas, tam\u00e9n cont\u00e9n cafe\u00edna. Pero, \u00e9 mala a cafe\u00edna? que efectos ten a cafe\u00edna sobre o noso organismo? […]<\/p>\n","protected":false},"author":1,"featured_media":3320,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[573,18,290,93],"tags":[35,461,468,469,360,47,456,217,195],"class_list":["post-3319","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacion","category-deporte","category-neurociencia","category-salud","tag-ansiedad-2","tag-atencion","tag-cafe","tag-cafeina","tag-cognicion","tag-deporte-2","tag-drogas","tag-rendimiento","tag-salud"],"yoast_head":"\nCafe\u00edna: aumenta o rendemento cognitivo e f\u00edsico? - PsicoPico<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/psicopico.com\/en\/cafeina-aumenta-rendimiento-cognitivo-fisico\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cafe\u00edna: aumenta o rendemento cognitivo e f\u00edsico? - PsicoPico\" \/>\n<meta property=\"og:description\" content=\"O caf\u00e9 est\u00e1 altamente arraigado na cultura occidental, at\u00e9 tal punto que para quedar con algu\u00e9n se adoita facer cun “tomamos un caf\u00e9?”, a\u00ednda que despois te pidas outra cousa, que quiz\u00e1 e a\u00ednda que non o saibas, tam\u00e9n cont\u00e9n cafe\u00edna. 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