{"id":396014,"date":"2022-10-20T12:17:15","date_gmt":"2022-10-20T10:17:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=396014"},"modified":"2024-05-28T13:46:35","modified_gmt":"2024-05-28T11:46:35","slug":"genele-determina-efectele-cafeinei-asupra-organismului-cum-sa-i-maximizati-efectele-de-stimulare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/genele-determina-efectele-cafeinei-asupra-organismului-cum-sa-i-maximizati-efectele-de-stimulare\/","title":{"rendered":"Genele determin\u0103 efectele cafeinei asupra organismului. Cum s\u0103-i maximiza\u021bi efectele de stimulare?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/genele-determina-efectele-cafeinei-asupra-organismului-cum-sa-i-maximizati-efectele-de-stimulare\/#De_ce_ar_trebui_sa_va_intereseze_cum_metabolizati_cafeina\" title=\"De ce ar trebui s\u0103 v\u0103 intereseze cum metaboliza\u021bi cafeina?\">De ce ar trebui s\u0103 v\u0103 intereseze cum metaboliza\u021bi cafeina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/genele-determina-efectele-cafeinei-asupra-organismului-cum-sa-i-maximizati-efectele-de-stimulare\/#Unde_si_cum_se_descompune_cafeina_in_organism\" title=\"Unde \u0219i cum se descompune cafeina \u00een organism?\">Unde \u0219i cum se descompune cafeina \u00een organism?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/genele-determina-efectele-cafeinei-asupra-organismului-cum-sa-i-maximizati-efectele-de-stimulare\/#Ce_efecte_are_genetica_asupra_vitezei_descompunerii_cafeinei\" title=\"Ce efecte are genetica asupra vitezei descompunerii cafeinei?\">Ce efecte are genetica asupra vitezei descompunerii cafeinei?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/genele-determina-efectele-cafeinei-asupra-organismului-cum-sa-i-maximizati-efectele-de-stimulare\/#Ce_implica_genetica_descompunerii_cafeinei\" title=\"Ce implic\u0103 genetica descompunerii cafeinei?\">Ce implic\u0103 genetica descompunerii cafeinei?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/genele-determina-efectele-cafeinei-asupra-organismului-cum-sa-i-maximizati-efectele-de-stimulare\/#Cum_sa_ajustati_aportul_de_cafeina_in_functie_de_gene\" title=\"Cum s\u0103 ajusta\u021bi aportul de cafein\u0103 \u00een func\u021bie de gene?\">Cum s\u0103 ajusta\u021bi aportul de cafein\u0103 \u00een func\u021bie de gene?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/genele-determina-efectele-cafeinei-asupra-organismului-cum-sa-i-maximizati-efectele-de-stimulare\/#Unde_si_cum_puteti_testa_sensibilitatea_la_cafeina\" title=\"Unde \u0219i cum pute\u021bi testa sensibilitatea la cafein\u0103?\">Unde \u0219i cum pute\u021bi testa sensibilitatea la cafein\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/genele-determina-efectele-cafeinei-asupra-organismului-cum-sa-i-maximizati-efectele-de-stimulare\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Cafeina este unul dintre cele mai folosite \u0219i populare stimulente legale din lume.<\/strong> Sub diferitele sale forme, se poate administra studen\u021bilor tensiona\u021bi psihic sau oamenilor de afaceri ocupa\u021bi, precum \u0219i sportivilor de rezisten\u021b\u0103 \u0219i de for\u021b\u0103. Dar poate v-a\u021bi \u00eentrebat <strong>ce se afl\u0103 \u00een spatele motivului pentru care fiecare reac\u021bioneaz\u0103 diferit la cafein\u0103.<\/strong> Da, a\u021bi ghicit, genele sunt de vin\u0103. Ast\u0103zi, vom analiza mai atent metabolismul cafeinei \u00een func\u021bie de structura genetic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_ar_trebui_sa_va_intereseze_cum_metabolizati_cafeina\"><\/span><strong>De ce ar trebui s\u0103 v\u0103 intereseze cum metaboliza\u021bi cafeina?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafeina<\/strong><\/a> este un bine-cunoscut\u0103 drept alcaloid de origine natural\u0103 care a demonstrat <strong>cre\u0219terea performan\u021bei fizice \u0219i psihice.<\/strong> Se g\u0103se\u0219te \u00een mod natural \u00een <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cafea-braziliana-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cafea<\/a>, <a href=\"https:\/\/gymbeam.ro\/ceaiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ceai<\/a>, cacao \u0219i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-yerba-mate-pulbere-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Yerba Mat\u00e9<\/a>. De asemenea, se adaug\u0103 \u00een suplimentele alimentare precum <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete cu cafein\u0103<\/a>, capsule sau b\u0103uturi, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">arz\u0103toare de gr\u0103simi<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stimulenti-pentru-pre-antrenament\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stimulente de pre-antrenament<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cunosc\u00e2ndu-v\u0103 structura genetic\u0103,<\/strong> care determin\u0103, printre altele, viteza cu care cafeina este eliminat\u0103 din organism, pute\u021bi ob\u021bine informa\u021bii utile privind<strong> doza corect\u0103.<\/strong> De asemenea, v\u0103 poate ajuta s\u0103 determina\u021bi dac\u0103 beneficia\u021bi de fapt de folosirea sa sau dac\u0103 v\u0103 poate d\u0103una. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Unde_si_cum_se_descompune_cafeina_in_organism\"><\/span><strong>Unde \u0219i cum se descompune cafeina \u00een organism?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ficatul este organul central al metabolismului<\/strong> \u0219i este implicat \u00een descompunerea cafeinei \u0219i a altor substan\u021be str\u0103ine organismului, cunoscute \u00een general ca xenobiotice. Celulele din ficat con\u021bin un grup special\u0103 de enzime numit <strong>citocrom P450 (CYP450)<\/strong> care modific\u0103 aceste substan\u021be \u00eentr-o form\u0103 care poate fi eliminat\u0103 mai u\u0219or \u0219i mai rapid din organism. De cele mai multe ori, acest lucru se face prin urin\u0103 sau fiere. \u00cen <strong>cazul cafeinei,<\/strong> este vorba \u00een special de una dintre enzimele acestei <strong>familii <\/strong><strong>citocrome numit\u0103 CYP1A2. Aceasta descompune cafeina \u00een cei trei metaboli\u021bi ai s\u0103i,<\/strong> <strong>paraxantin\u0103, teofilin\u0103 \u0219i teobromin\u0103,<\/strong> care \u00een cele din urm\u0103 sunt eliminate din organism prin urin\u0103. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/kafed-749x1124.jpg\" alt=\"Ce efecte are genetica asupra vitezei descompunerii cafeinei?\" class=\"wp-image-393118\" title=\"Ce efecte are genetica asupra vitezei descompunerii cafeinei?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/kafed-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_efecte_are_genetica_asupra_vitezei_descompunerii_cafeinei\"><\/span><strong>Ce efecte are genetica asupra vitezei descompunerii cafeinei?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceast\u0103&nbsp;<strong>enzim\u0103<\/strong><strong> CYP1A2 <\/strong>este criptat\u0103 \u00een informa\u021bia genetic\u0103 prin dou\u0103 a\u0219a-numite alele, care pot fi considerate ca <strong>dou\u0103 variante<\/strong> ale genei. Aceste dou\u0103 variante ale genei \u2013 una mo\u0219tenit\u0103 de la mam\u0103, iar cealalt\u0103 de la tat\u0103 \u2013 sunt indicate cu literele A \u0219i C.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Studiile au ar\u0103tat c\u0103 persoanele care au&nbsp;<span style=\"font-weight: 700 !important\">varianta de alele<\/span><span style=\"text-align: inherit\">&nbsp;<\/span><strong style=\"text-align: inherit\">AA <\/strong><span style=\"text-align: inherit\">\u00een gene elimin\u0103 cafeina din organism<\/span><strong style=\"text-align: inherit\"> mai rapid <\/strong><span style=\"text-align: inherit\">\u0219i, prin urmare, sunt considerate metabolizatori rapizi.<\/span><\/li>\n\n\n\n<li>\u00cen schimb, persoanele care au<strong> variantele de alele AC sau CC <\/strong>elimin\u0103 cafeina din organism mai <b>lent <\/b>\u0219i sunt considerate metabolizatori len\u021bi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span style=\"font-weight: 400\">Rata de eliminare a substan\u021belor str\u0103ine (inclusiv cafeina) din organism este legat\u0103 de a\u0219a numitul <\/span><b>timp de \u00eenjum\u0103t\u0103\u021bire biologic.<\/b><span style=\"font-weight: 400\"> Acesta este timpul (exprimat de obicei \u00een ore) necesar <\/span><b>organismului pentru reducerea concentra\u021biei unei substan\u021be din s\u00e2nge cu 50%.<\/b><span style=\"font-weight: 400\"> Timpul de \u00eenjum\u0103t\u0103\u021bire biologic mediu al cafeinei este de 4-6 ore, dar din cauza acestor diferen\u021be genetice, intervalul poate varia \u00eentre <\/span><b>1.5-10 ore<\/b>.<\/strong> <span style=\"color: #ff6600\">[8] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Acest lucru are leg\u0103tur\u0103 direct\u0103 cu modul \u00een care reac\u021biona\u021bi la cafein\u0103 \u2013 <\/strong>unele persoane nu au nicio problem\u0103 cu un supliment pre-antrenament seara devreme ca apoi s\u0103 mearg\u0103 la culcare dup\u0103 ce revin de la sal\u0103, deoarece efectul s\u0103u trece rapid. \u00cen timp ce pentru altele, o cafea dup\u0103 amiaz\u0103 poate reprezenta o problem\u0103 semnificativ\u0103 pentru adormit seara. \u00cen acest caz, cafeina se elimin\u0103 mult mai greu din organism \u0219i \u00eenc\u0103 are efect.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cafea,&nbsp; nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/este-cafeaua-sanatoasa-7-motive-pentru-care-trebuie-sa-ii-dati-o-sansa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Je k\u00e1va zdrav\u00e1? 7 d\u016fvod\u016f, pro\u010d byste j\u00ed m\u011bli d\u00e1t \u0161anci. (opens in a new tab)\"><strong>Este cafeaua s\u0103n\u0103toas\u0103? 7 motive pentru care trebuie s\u0103-i da\u021bi o \u0219ans\u0103.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_implica_genetica_descompunerii_cafeinei\"><\/span><strong>Ce implic\u0103 genetica descompunerii cafeinei?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Performan\u021b\u0103 sportiv\u0103<\/strong><\/h3>\n\n\n\n<p>P\u00e2n\u0103 \u00een prezent, cel mai mare studiu asupra acestui subiect s-a efectuat \u00een 2018, implic\u00e2nd <strong>108 sportivi c\u0103rora li s-a cerut s\u0103 pedaleze c\u00e2t mai repede posibil pe o distan\u021b\u0103 de 10 km.<\/strong> Au \u00eencheiat acest circuit consecutiv fie cu <strong>placebo (0 mg\/kg), o doz\u0103 de 2 mg\/kg sau o doz\u0103 de<\/strong> <strong>4 mg\/kg de greutate corporal\u0103 de cafein\u0103.<\/strong> Cercet\u0103torii au fost interesa\u021bi s\u0103 vad\u0103 cum interac\u021biunea dintre genetic\u0103 \u0219i doza de cafein\u0103 administrat\u0103 a afectat timpul final <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Metabolizatorii rapizi (AA) \u0219i-au \u00eembun\u0103t\u0103\u021bit tipul de exerci\u021biu<\/strong> la 2 mg\/kg \u00een compara\u021bie cu grupul placebo cu 4.8%, \u0219i la 4 mg\/kg cu 6.8%!<\/li>\n\n\n\n<li><strong>\u00cen cazul metabolizatorilor len\u021bi (AC),<\/strong> timpul de exerci\u021biu rezultat a fost acela\u0219i cu toate cele 3 doze.<\/li>\n\n\n\n<li>Totu\u0219i, \u00een <strong>al doilea grup de metabolizatorii len\u021bi (CC)<\/strong> cu genetica cea mai nefavorabil\u0103, administrarea unei doze de de cafein\u0103 de 4 mg\/kg <strong>le-a \u00eenr\u0103ut\u0103\u021bit timpul<\/strong> cu 13.7% \u00een compara\u021bie cu grupul placebo.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studiul a ar\u0103tat clar c\u0103 numai \u00een cazul&nbsp;<strong>metabolizatorilor rapizi (AA)<\/strong> <strong>cafeina are un efect pozitiv asupra performan\u021bei aerobice,<\/strong> \u00een timp ce \u00een cazul <strong>metabolizatorilor&nbsp; len\u021bi (CC) are un efect <\/strong><strong>negativ.<\/strong> Prin urmare, trebuie s\u0103 v\u0103 cunoa\u0219te\u021bi genetica pentru ca aceasta s\u0103 fie \u00een favoarea \u0219i nu \u00eempotriva voastr\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre conceptul folosirii cafeinei pre-antrenament, citi\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafeina \u00eenainte de un antrenament: func\u021bii, beneficii, riscuri \u0219i doz\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Anxietatea \u0219i nervozitatea la sportivi<\/strong><\/h3>\n\n\n\n<p>Cafeina nu afecteaz\u0103 doar func\u021biile fizice, ci \u0219i pe cele psihice precum concentrarea, viteza de reac\u021bie \u0219i vigilen\u021ba. Totu\u0219i, <strong>\u00een cazul dozelor mai mari, pot ap\u0103rea nervozitate, anxietate \u0219i palpita\u021bii.<\/strong> Caracteristicile responsabile pentru aceste senza\u021bii nepl\u0103cute, care pot afecta negativ performan\u021ba sportiv\u0103, sunt criptate de o <strong>gen\u0103 numit\u0103 ADORA2A. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a \u00een\u021belege mai u\u0219or, o pute\u021bi considera <strong>&#8220;sensibilitate&#8221; la cafein\u0103.<\/strong> Mai multe studii au ar\u0103tat c\u0103 persoanele cu o <strong>combina\u021bie de alele TT sunt mult mai sensibile<\/strong> la cafein\u0103 \u00een aceast\u0103 privin\u021b\u0103 dec\u00e2t purt\u0103torii de alele CT \u0219i CC. Astfel, \u00een cazul acestor sportivi, o doz\u0103 mai mare de cafein\u0103 poate produce anxietate exagerat\u0103 \u00eenaintea cursei, care le poate reduce performan\u021ba. Aceasta combinat\u0103 cu o predispozi\u021bie pentru metabolismul lent al cafeinei poate face sportivul s\u0103 \u00eenfrunte o adev\u0103rat\u0103 provocare! <span style=\"color: #ff6600\">[1, 7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-1124x750.jpg\" alt=\"Anxietatea \u0219i nervozitatea la sportivi\" class=\"wp-image-393297\" style=\"width:843px;height:563px\" title=\"Anxietatea \u0219i nervozitatea la sportivi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/OK-_-DSC09912-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tensiunea arterial\u0103 \u0219i s\u0103n\u0103tatea sistemului cardiovascular<\/strong><\/h3>\n\n\n\n<p>De exemplu, un studiu a ar\u0103tat c\u0103 statusul <strong>metabolizatorilor len\u021bi ai cafeinei (CC)<\/strong> a fost asociat cu un risc cu <strong>72% mai mare <\/strong>de dezvoltare a <strong>hipertensiunii arteriale<\/strong> \u00een cazul consumului de <strong>2-3 ce\u0219ti de cafea pe zi.<\/strong> \u0218i&nbsp;<strong>un risc cu<\/strong> <strong>200% mai mare<\/strong> de dezvoltare a hipertensiunii arteriale \u00een cazul consumului a<strong> mai mult de trei ce\u0219ti de cafea pe zi,<\/strong> \u00een compara\u021bie cu metabolizatorii len\u021bi care nu consum\u0103 deloc cafea. Un alt studiu a avut un rezultat nefavorabil asem\u0103n\u0103tor. Aportul de cafea de dou\u0103 sau mai multe ce\u0219ti pe zi a fost asociat cu un risc mai mare de infarct miocardic \u00een cazul metabolizatorilor len\u021bi. <span style=\"color: #ff6600\">[2] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"258,7067,51547,53755,55609\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_ajustati_aportul_de_cafeina_in_functie_de_gene\"><\/span><strong>Cum s\u0103 ajusta\u021bi aportul de cafein\u0103 \u00een func\u021bie de gene?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu numai din punct de vedere obiectiv din cercet\u0103rile \u0219tiin\u021bifice, ci \u0219i subiectiv din propria percep\u021bie dup\u0103 consumul de cafein\u0103 sub diferite forme, este clar c\u0103 <strong>nu toat\u0103 lumea reac\u021bioneaz\u0103 la fel la cafein\u0103<\/strong><strong>.<\/strong> Ar trebui <strong>s\u0103 ajusta\u021bi aportul de cafein\u0103 \u00een consecin\u021b\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Aportul de cafein\u0103 \u00eenainte de activitatea fizic\u0103<\/strong><\/h3>\n\n\n\n<p><b>Metabolizatorii rapizi <\/b>care nu simt nervozitate sau anxietate dup\u0103 consumul de cafein\u0103 <strong>nu trebuie s\u0103-\u0219i fac\u0103 griji<\/strong> cu privire la aportul s\u0103u \u00eenainte de activitate. Doza ideal\u0103 folosit\u0103 \u00een cercet\u0103ri pentru favorizarea performan\u021bei este considerat\u0103 a fi de <strong>3-6 mg\/kg BW.<\/strong> Cei care au ceva experien\u021b\u0103 cu cafeina v\u0103 vor spune c\u0103 aceasta este o doz\u0103 foarte mare! Totu\u0219i, \u00een prezent se consider\u0103 c\u0103 <strong>doza minim\u0103 eficient\u0103<\/strong> de cafein\u0103 pentru \u00eembun\u0103t\u0103\u021birea performan\u021bei este de <strong>2-3 mg\/kg BW.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, a\u0219 recomanda <strong>s\u0103 \u00eencepe\u021bi cu aceast\u0103 doz\u0103 \u00eenainte de antrenament \u0219i s\u0103 o m\u0103ri\u021bi treptat dac\u0103 este cazul.<\/strong> Cum r\u0103m\u00e2ne cu <strong>metabolizatorii len\u021bi?<\/strong> V\u0103 pute\u021bi descurca f\u0103r\u0103 cafein\u0103. Ca alternativ\u0103, pute\u021bi \u00eencerca <strong>doze foarte mici<\/strong> de aproximativ 1 &#8211; 2 mg\/kg cel mult, dac\u0103 v\u0103 poate oferi m\u0103car cel mai mici beneficiu, dep\u0103\u0219ind orice posibile efecte negative. <span style=\"color: #ff6600\">[4, 5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Aportul de cafein\u0103 dup\u0103 amiaz\u0103 \u0219i seara devreme<\/strong><\/h3>\n\n\n\n<p><strong>Metabolizatorii rapizi<\/strong> descompun repede cafeina din organism. Prin urmare, se poate asuma c\u0103 un consum dup\u0103 amiaz\u0103 t\u00e2rziu nu ar trebui s\u0103 reprezinte o problem\u0103. Totu\u0219i, cel mai bine este <strong>s\u0103 testa\u021bi \u00een practic\u0103<\/strong> doza de cafein\u0103 pe caro pute\u021bi consuma \u0219i la care cea mai t\u00e2rzie or\u0103 astfel \u00eenc\u00e2t s\u0103 nu aib\u0103 un efect negativ asupra adormirii \u0219i calit\u0103\u021bii somnului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metabolizatorii len\u021bi ar trebui s\u0103 fie mai aten\u021bi cu cafeina dup\u0103 amiaz\u0103<\/strong> dac\u0103 nu vor s\u0103 se confrunte cu dificultatea de a adormi \u0219i cu o calitate slab\u0103 a somnului. Dar, din nou, este necesar s\u0103 <strong>testa\u021bi direct pe voi orice aport responsabil de cafein\u0103<\/strong> \u0219i s\u0103 alege\u021bi doza \u00een consecin\u021b\u0103. \u00cen practic\u0103, asta poate \u00eensemna doar jum\u0103tate de doz\u0103 de supliment pre-antrenament sau alegerea unei <a href=\"https:\/\/gymbeam.ro\/thor-stim-free-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">variante complet decafeinizat\u0103<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Aportul total de cafein\u0103 pe zi<\/strong><\/h3>\n\n\n\n<p>\u00cen cazul \u00een care cafeina v\u0103 face s\u0103 v\u0103 sim\u021bi\u021bi minunat de energiza\u021bi \u0219i revigora\u021bi, gata s\u0103 dobor\u00e2\u021bi recorduri sportive \u0219i s\u0103 performa\u021bi bine la universitate sau la serviciu, nu trebuie s\u0103 v\u0103 \u00eengrijora\u021bi prea mult \u00een privin\u021ba aportului s\u0103u. Da nu exagera\u021bi, \u00een special seara. De asemenea, se recomand\u0103 s\u0103 nu dep\u0103\u0219i\u021bi <strong>aportul <\/strong><strong style=\"text-align: inherit\">zilnic&nbsp;<\/strong><span style=\"font-weight: bold\">total<\/span><span style=\"font-weight: bold\">&nbsp;<\/span><strong style=\"text-align: inherit\">recomandat stabilit de EFSA.<\/strong><span style=\"text-align: inherit\"> Acesta este de<\/span><strong style=\"text-align: inherit\"> 400 mg de cafein\u0103<\/strong><span style=\"text-align: inherit\"> \u00een cazul unei persoane de 70 kg (adic\u0103 5.7 mg\/kg de greutate corporal\u0103). <\/span><span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul celor care<strong> metabolizeaz\u0103 cafeina mai lent<\/strong> \u0219i sunt \u00een general mai sensibili la ea, recomand<strong> mai mult\u0103 pruden\u021b\u0103<\/strong>. \u00cen timp ce limita superioar\u0103 a EFSA ar trebui s\u0103 fie sigur\u0103 pentru oricine, loteria genetic\u0103 poate pune la \u00eendoial\u0103 aceast\u0103 limit\u0103. Poate din cauza mai multor studii care au ar\u0103tat o leg\u0103tur\u0103 \u00eentre metabolismul lent al cafeinei \u0219i riscul mai mare de boli cardiovasculare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru o astfel de persoan\u0103, se recomand\u0103 bine\u00een\u021beles numai consumul unei cantit\u0103\u021bi de cafein\u0103 pentru care beneficiile aportului de cafein\u0103 (ex. aportul simultan de antioxidan\u021bi din cafeaua de \u00eenalt\u0103 calitate) dep\u0103\u0219esc poten\u021bialele riscuri. O astfel de cantitate, de exemplu, ar corespunde unui maximum de <strong>1-2 ce\u0219ti de cafea pe zi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cafein\u0103, nu rata\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/cafeina-inainte-de-antrenament-functii-beneficii-riscuri-si-dozare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafeina \u0219i efectele acesteia asupra performan\u021bei sportive.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"703\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-1124x703.jpg\" alt=\"Ce implic\u0103 genetica descompunerii cafeinei?\" class=\"wp-image-393133\" style=\"width:843px;height:527px\" title=\"Ce implic\u0103 genetica descompunerii cafeinei?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-1536x960.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1320593702-2048x1280.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Unde_si_cum_puteti_testa_sensibilitatea_la_cafeina\"><\/span><strong>Unde \u0219i cum pute\u021bi testa sensibilitatea la cafein\u0103?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen prezent este posibil s\u0103 efectua\u021bi test\u0103ri genetice folosind simple <a href=\"https:\/\/gymbeam.ro\/teste-adn\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>teste ADN acas\u0103<\/strong><\/a> sub form\u0103 de kit-uri de testare de la laboratoare genetice specializate care ofer\u0103 evaluarea \u00eentregului grup de diferi\u021bi parametri genetici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 testare genetic\u0103 este din ce \u00een ce mai atr\u0103g\u0103toare pentru sportivi. <strong>Testul include o analiz\u0103 a metabolismului cafeinei<\/strong> (CYP1A2, ADORA2A), dar \u0219i <strong>baza genetic\u0103 pentru dezvoltarea de crampe, predispozi\u021bia pentru dezvoltarea masei musculare, recuperarea, capacitatea antioxidant\u0103 a organismului<\/strong><strong>, dezvoltarea for\u021bei \u0219i rezisten\u021bei<\/strong> \u0219i al\u021bi parametri interesan\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De asemenea, astfel de test\u0103ri se aplic\u0103 \u0219i metabolismului \u0219i nutri\u021biei.<\/strong> Mai exact, cum pute\u021bi folosi anumite vitamine, minerale sau acizi gra\u0219i omega-3 esen\u021biali, care v\u0103 poate predispune la un exces sau un deficit. \u00cen baza acestuia, v\u0103 pute\u021bi adapta dieta \u00een consecin\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i <strong>screening-ul pentru tr\u0103s\u0103turi ascunse pentru boli rare mo\u0219tenite<\/strong> precum fenilcetonurie, fibroz\u0103 chistic\u0103, boli musculare, etc., care se pot transmite urma\u0219ilor, pare s\u0103 prezinte mare interes. Acest lucru este posibil chiar dac\u0103 tu sau partenerul nu suferi\u021bi de aceste boli. Examinarea v\u0103 poate oferi \u0219i informa\u021bii cu privire la riscul dezvolt\u0103rii a\u0219a-numitelor boli ale civiliza\u021biei (diabet de tip 2, boli cardiovasculare, anumite tipuri de cancer).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sunte\u021bi interesa\u021bi de acest subiect \u0219i vre\u021bi s\u0103 afla\u021bi mai multe despre testarea ADN acas\u0103? Afla\u021bi tot ce trebuie privind testarea ADN acas\u0103 din articolul nostru <a aria-label=\"V\u0161e, co pot\u0159ebujete v\u011bd\u011bt o dom\u00e1c\u00edch DNA testech (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/tot-ce-trebuie-sa-stiti-despre-testele-adn-facute-acasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tot ce trebuie s\u0103 \u0219ti\u021bi despre testele ADN f\u0103cute acas\u0103<\/strong><\/a>. Dac\u0103 vre\u021bi s\u0103 \u00eencerca\u021bi testarea genetic\u0103, nu ar trebui s\u0103 rata\u021bi kit-urile noastre de testare de la <a href=\"https:\/\/gymbeam.ro\/kit-avansat-de-testare-adn-tellmegen.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>TellMeGen<\/strong><\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/geneplanet\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>GenePlanet.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-1124x749.jpg\" alt=\"Unde \u0219i cum pute\u021bi testa sensibilitatea la cafein\u0103?\" class=\"wp-image-393148\" style=\"width:843px;height:562px\" title=\"Unde \u0219i cum pute\u021bi testa sensibilitatea la cafein\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1354303094-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span><strong>Ce trebuie s\u0103 re\u021bine\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fiecare persoan\u0103 este <strong>diferit\u0103 \u0219i to\u021bi suntem diferi\u021bi \u00een cee ce prive\u0219te sensibilitatea la cafein\u0103 \u0219i cum o metaboliz\u0103m.<\/strong> Prin urmare, \u0219tiin\u021ba actual\u0103 face distinc\u021bia \u00eentre<strong> metabolizatori rapizi \u0219i len\u021bi ai cafeinei.<\/strong> Aceste caracteristici pot fi estimate \u00eentr-o anumit\u0103 m\u0103sur\u0103 \u00een func\u021bie de reac\u021bia la aportul acesteia (nervozitate, palpita\u021bii, \u00eembun\u0103t\u0103\u021birea performan\u021bei, adormit greu dup\u0103 aportul acesteia). \u00cen consecin\u021b\u0103, se recomand\u0103 s\u0103 ajusta\u021bi aportul de cafein\u0103 astfel \u00eenc\u00e2t s\u0103 ave\u021bi mai multe beneficii dec\u00e2t dezavantaje \u00een urma consumului s\u0103u. Dac\u0103 dori\u021bi s\u0103 \u0219ti\u021bi exact acest lucru, se sugereaz\u0103 s\u0103 efectua\u021bi un simplu test genetic printr-un <a href=\"https:\/\/gymbeam.ro\/teste-adn\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>test ADN acas\u0103 <\/strong><\/a>pentru a dezv\u0103lui complet aceste caracteristici.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/diagnostic-tests\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDiagnostic Tests\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fiecare persoan\u0103 reac\u021bioneaz\u0103 diferit la cafein\u0103. V\u0103 vom explica cum afecteaz\u0103 genele metabolismul cafeinei \u0219i de ce unele persoane sunt mai sensibile la aceasta. Afla\u021bi cu un test simplu acas\u0103.<\/p>\n","protected":false},"author":168,"featured_media":393208,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[7484,6734,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-396014","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-antrenament","9":"tag-cafeina","10":"tag-suplimente-nutritive","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Genele determin\u0103 efectele cafeinei asupra organismului. 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