{"id":1732,"date":"2019-11-19T16:08:20","date_gmt":"2019-11-19T15:08:20","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=1732"},"modified":"2023-05-04T15:10:42","modified_gmt":"2023-05-04T13:10:42","slug":"kofeina-w-sporcie-i-zyciu-codziennym","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/kofeina-w-sporcie-i-zyciu-codziennym\/","title":{"rendered":"Kofeina w sporcie i \u017cyciu codziennym."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/kofeina-w-sporcie-i-zyciu-codziennym\/#Kofeina_zwieksza_sile_miesniowa_Kliknij\" >Kofeina zwi\u0119ksza si\u0142\u0119 mi\u0119\u015bniow\u0105 Kliknij.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/kofeina-w-sporcie-i-zyciu-codziennym\/#Kofeina_zwieksza_wydolnosc_Kliknij\" >Kofeina zwi\u0119ksza wydolno\u015b\u0107. Kliknij.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/kofeina-w-sporcie-i-zyciu-codziennym\/#Kofeina_poprawia_skupienie_i_koncentracje_Sprawdz\" >Kofeina poprawia skupienie i koncentracj\u0119. Sprawd\u017a<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>Cz\u0119sto w otoczeniu s\u0142yszymy o rzekomej szkodliwo\u015bci kofeiny. Sta\u0142a si\u0119 ona mitycznym zwi\u0105zkiem chemicznym. Mimo, \u017ce wszyscy wiedz\u0105 o jej istnieniu, zdecydowanie nie wszyscy wiedz\u0105 czym w\u0142a\u015bciwie jest. Dzisiaj ca\u0142kiem kr\u00f3tko i tre\u015bciwie opowiem jak sprawa wygl\u0105da realnie.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3134 aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina-2.jpg\" alt=\"\" width=\"800\" height=\"520\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina-2.jpg 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina-2-300x195.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina-2-768x499.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina-2-555x360.jpg 555w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina-2-360x234.jpg 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Standardowo zaczynaj\u0105c od strony chemicznej &#8211; kofeina to alkaloid ( w swej strukturze posiada azot ) purynowy odkryty w 1819 roku. Jest \u015brodkiem psychoaktywnym z grupy stymulant\u00f3w. Znajduje si\u0119 w ziarnach kawy, guarany czy nawet w popularnym napoju jakim jest Coca Cola.&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Co wa\u017cne &#8211; kofeina niezale\u017cnie od \u017ar\u00f3d\u0142a zawsze b\u0119dzie taka sama i jej budowa chemiczna nie ulegnie zmianie. Zatem sk\u0105d nieraz czujemy si\u0119 inaczej po wypiciu yerby, a inaczej po wypiciu kawy ( zak\u0142adaj\u0105c identyczn\u0105 dawk\u0119 kofeiny ), skoro przecie\u017c kofeina = kofeina?&nbsp;<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3135 aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina2.jpg\" alt=\"\" width=\"800\" height=\"400\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina2.jpg 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina2-300x150.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina2-768x384.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/kofeina2-360x180.jpg 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Ot\u00f3\u017c zwi\u0105zki zawarte w naturalnych \u017ar\u00f3d\u0142ach potrafi\u0105 zmieni\u0107 nasze odczucia. Przyk\u0142adem mo\u017ce tutaj by\u0107 teofilina, zawarta w li\u015bciach herbaty i ziarnach kawy. Prawdopodobnie zwi\u0105zek ten nasila endogenne uwalnianie katecholamin, czyli pochodnych tyrozyny &#8211; chocia\u017cby adrenaliny i dopaminy. Jako, \u017ce s\u0105 to bardzo istotne neurotransmitery, a sama dopamina ma wp\u0142yw na uk\u0142ad nagrody, nie pozostaj\u0105 bez wp\u0142ywu na nasze samopoczucie. <\/span><span style=\"font-weight: 400;\">Wniosek? Kofeina niezmiennie i zawsze b\u0119dzie kofein\u0105. Jednak\u017ce w jej naturalnych \u017ar\u00f3d\u0142ach wyst\u0119puj\u0105 r\u00f3wnie\u017c polifenole czy witaminy i to one manipuluj\u0105 dzia\u0142aniem.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3136 aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/teofilina.jpg\" alt=\"\" width=\"800\" height=\"546\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/teofilina.jpg 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/teofilina-300x205.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/teofilina-768x524.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/teofilina-360x246.jpg 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Mechanizm dzia\u0142ania kofeiny polega na &#8222;blokowaniu&#8221; receptor\u00f3w adenozynowych [1], a wi\u0119c mo\u017cna powiedzie\u0107, \u017ce pe\u0142ni rol\u0119 ich inhibitora. Kofeina zwi\u0119ksza metabolizm energii w m\u00f3zgu [2], co mog\u0142oby w jakim\u015b stopniu wyja\u015bnia\u0107 dlaczego poprawia funkcje kognitywne ( o czym drobna wzmianka nieco ni\u017cej ). Poza tym sama w sobie wp\u0142ywa lokalnie na uwalnianie dopaminy [2], a wi\u0119c dzia\u0142a na tym polu bardzo synergistycznie z zawart\u0105 w kawie, wspomnian\u0105 teofilin\u0105.<\/p>\n<p>My\u015bl\u0119, \u017ce nowink\u0105 dla wielu jest r\u00f3wnie\u017c fakt, \u017ce o\u015brodkowy uk\u0142ad nerwowy prawdopodobnie nie rozwija zbyt du\u017cej tolerancji na kofein\u0119 [2] &#8211; jednak s\u0142owo &#8222;prawdopodobnie&#8221; nie zosta\u0142o u\u017cyte przez omy\u0142k\u0119, poniewa\u017c istniej\u0105 &#8222;kontr-badania&#8221;, takie jak &#8222;Caffeine tolerance and choice in humans.&#8221;, gdzie na grupie 32 os\u00f3b niestety zaobserwowano wyra\u017any rozw\u00f3j tolerancji w o\u015brodkowym uk\u0142adzie nerwowym ( na co jaki\u015b wp\u0142yw mog\u0142o mie\u0107 do\u017cylne podawanie substancji ). Kofeina jest substancj\u0105 uzale\u017cniaj\u0105c\u0105, bywaj\u0105 czasem zg\u0142oszenia objaw\u00f3w odstawienia [2].<\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kofeina_zwieksza_sile_miesniowa_Kliknij\"><\/span><a href=\"https:\/\/bit.ly\/3dOTNme\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2916\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/09\/uns-caffeine-200mg-100-kaps.jpg\" alt=\"\" width=\"400\" height=\"400\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/09\/uns-caffeine-200mg-100-kaps.jpg 547w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/09\/uns-caffeine-200mg-100-kaps-300x300.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/09\/uns-caffeine-200mg-100-kaps-150x150.jpg 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2020\/09\/uns-caffeine-200mg-100-kaps-360x360.jpg 360w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/>Kofeina zwi\u0119ksza si\u0142\u0119 mi\u0119\u015bniow\u0105 Kliknij.<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Substancja dla os\u00f3b zdrowych jest bezpiecznym zwi\u0105zkiem. Wykazano, \u017ce u os\u00f3b doros\u0142ych spo\u017cycie dzienne w dawce 400mg ( co odpowiada ~6\/mg na kg masy cia\u0142a dla osobnika 65kg ) nie wi\u0105\u017c\u0119 si\u0119 z dzia\u0142aniami niepo\u017c\u0105danymi [3]. Sama kawa z kolei \u0142agodzi stres oksydacyjny i wp\u0142ywa pozytywnie na w\u0105trob\u0119 [4,5].&nbsp; Jako ciekawostk\u0119, ale jednocze\u015bnie istotny szczeg\u00f3\u0142 dodam, aby pi\u0107 kaw\u0119 mi\u0119dzy posi\u0142kami, poniewa\u017c przy posi\u0142ku mo\u017ce utrudnia\u0107 wch\u0142anianie na przyk\u0142ad \u017celaza. Okres p\u00f3\u0142trwania to oko\u0142o 6 godzin, zatem maksymalnie tyle czasu przed snem mo\u017cemy przyj\u0105\u0107 ostatni\u0105 porcj\u0119 kofeiny bez negatywnego wp\u0142ywu na nasz\u0105 regeneracj\u0119. Czas ten delikatnie skraca na przyk\u0142ad palenie papieros\u00f3w, aczkolwiek ze wzgl\u0119du chocia\u017cby wygody i faktu, \u017ce nie wiemy jaka to jest dok\u0142adnie warto\u015b\u0107 u danej osoby, stosowa\u0142bym si\u0119 do podanych 6 godzin.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kofeina_zwieksza_wydolnosc_Kliknij\"><\/span><a href=\"https:\/\/bit.ly\/31AmRZy\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3137\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/caffeine-blog.jpg\" alt=\"\" width=\"216\" height=\"400\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/caffeine-blog.jpg 473w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/caffeine-blog-162x300.jpg 162w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/caffeine-blog-360x665.jpg 360w\" sizes=\"auto, (max-width: 216px) 100vw, 216px\" \/><\/a><a href=\"https:\/\/bit.ly\/31AmRZy\" target=\"_blank\" rel=\"noopener noreferrer\">Kofeina zwi\u0119ksza wydolno\u015b\u0107. Kliknij.<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Korzystne dzia\u0142anie samej kofeiny zosta\u0142o udowodnione ju\u017c w wielu pracach [6,7]. Zwi\u0119ksza si\u0142\u0119 mi\u0119\u015bniow\u0105 [8], wydolno\u015b\u0107 w wielokrotnych sprintach u zawodowych kolarzy [9] czy te\u017c generalnie na powtarzaj\u0105c\u0105 si\u0119 wyczerpuj\u0105c\u0105 prac\u0119 w zakresie wytrzyma\u0142o\u015bciowym [10]. Jest to dzia\u0142aj\u0105cy ergogenik i posiada realny, pozytywny wp\u0142yw na wyniki u zawodnik\u00f3w sport\u00f3w si\u0142owych oraz wytrzyma\u0142o\u015bciowych, a nawet u graczy e-sportu, bowiem poprawia funkcje kognitywne [11].&nbsp;<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kofeina_poprawia_skupienie_i_koncentracje_Sprawdz\"><\/span><a href=\"https:\/\/bit.ly\/3mif1eW\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3138\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/biotechusa-caffeine-taurine-60-caps.jpg\" alt=\"\" width=\"221\" height=\"400\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/biotechusa-caffeine-taurine-60-caps.jpg 388w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/biotechusa-caffeine-taurine-60-caps-166x300.jpg 166w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/11\/biotechusa-caffeine-taurine-60-caps-360x651.jpg 360w\" sizes=\"auto, (max-width: 221px) 100vw, 221px\" \/><\/a><a href=\"https:\/\/bit.ly\/3mif1eW\" target=\"_blank\" rel=\"noopener noreferrer\">Kofeina poprawia skupienie i koncentracj\u0119. Sprawd\u017a<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">W jaki spos\u00f3b stosowa\u0107 kofein\u0119? Tutaj polecam dawk\u0119 od 3 do 6 miligram\u00f3w na ka\u017cdy kilogram masy cia\u0142a. Najlepszym sposobem b\u0119dzie po\u0142\u0105czenie naturalnej i syntetycznej wersji. Mam tu na my\u015bli przyk\u0142adowo podanie 200mg z suplementu oraz jednoczesne spo\u017cycie fili\u017canki kawy. Jest to szczeg\u00f3lnie korzystne ze wzgl\u0119du na odmienny peak &#8211; syntetyczn\u0105 kofein\u0119 poczujemy naprawd\u0119 szybko, natomiast \u201cnaturalna\u201d stopniowo b\u0119dzie si\u0119 uaktywnia\u0107. Zalecam dodanie do zestawu r\u00f3wnie\u017c L-teaniny. &#8222;Mix&#8221; substancji wp\u0142ynie pozytywnie na nasz humor i funkcje kognitywne [12].&nbsp;<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Podsumowuj\u0105c:<\/strong><\/p>\n<ul>\n<li>kofeina w ka\u017cdym \u017ar\u00f3dle jest taka sama<\/li>\n<li>zalecana poda\u017c daj\u0105ca popraw\u0119 wynik\u00f3w sportowych to od 3 do 6 miligram\u00f3w na ka\u017cdy kilogram masy cia\u0142a<\/li>\n<li>stu procentowo bezpieczna dawka to oko\u0142o 400 miligram\u00f3w<\/li>\n<li>prawdopodobnie sama kawa dzia\u0142a lepiej ni\u017c sama syntetyczna kofeina [13]<\/li>\n<li>najlepiej po\u0142\u0105czy\u0107 \u017ar\u00f3d\u0142o syntetyczne z naturalnym ze wzgl\u0119du na odmienny peak<\/li>\n<li>kawa jest zdrowa&nbsp; i wykazuje wiele benefit\u00f3w prozdrowotnych<\/li>\n<\/ul>\n<p style=\"text-align: left;\">Damian Danowski<\/p>\n<p>&nbsp;<\/p>\n<p>Bibliografia:<\/p>\n<p>1 &#8211; Cellular and Molecular Life Sciences CMLS&nbsp;April 2004, Volume 61, Issue 7\u20138, pp 857\u2013872| Cite as&nbsp;Caffeine as a psychomotor stimulant: mechanism of action<\/p>\n<p>2 &#8211; Brain Res Brain Res Rev. 1992 May-Aug;17(2):139-70. Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects.<\/p>\n<p><span style=\"font-weight: 400;\">3 &#8211; Food Addit Contam. 2003 Jan;20(1):1-30. Effects of caffeine on human health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4 &#8211; Crit Rev Food Sci Nutr. 2011 Apr;51(4):363-73. doi: 10.1080\/10408390903586412.&nbsp;<\/span><span style=\"font-weight: 400;\">Coffee and its consumption: benefits and risks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5 &#8211; J Clin Gastroenterol. 2014 Nov-Dec;48 Suppl 1:S87-90. doi: 10.1097\/MCG.0000000000000240.&nbsp;<\/span><span style=\"font-weight: 400;\">Coffee and liver health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">6 &#8211; Nutrients. 2019 Oct 25;11(11). pii: E2575. doi: 10.3390\/nu11112575.&nbsp;<\/span><span style=\"font-weight: 400;\">Coffee Ingestion Improves 5 km Cycling Performance in Men and Women by a Similar Magnitude.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">7 &#8211; Appl Physiol Nutr Metab. 2008 Dec;33(6):1319-34. doi: 10.1139\/H08-130.&nbsp;<\/span><span style=\"font-weight: 400;\">Caffeine and sports performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">8 &#8211; Eur J Appl Physiol. 2008 Jan;102(2):127-32. Epub 2007 Sep 13.&nbsp;<\/span><span style=\"font-weight: 400;\">Effect of caffeine ingestion on one-repetition maximum muscular strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">9 &#8211; Eur J Appl Physiol. 2010 Dec;110(6):1243-50. doi: 10.1007\/s00421-010-1620-6. Epub 2010 Aug 25.&nbsp;<\/span><span style=\"font-weight: 400;\">Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">10 &#8211; Med Sci Sports Exerc. 2003 Aug;35(8):1348-54.&nbsp;<\/span><span style=\"font-weight: 400;\">Effect of repeated caffeine ingestion on repeated exhaustive exercise endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">11 &#8211; Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">12 &#8211; Nutr Neurosci. 2008 Aug;11(4):193-8. doi: 10.1179\/147683008X301513.&nbsp;<\/span><span style=\"font-weight: 400;\">The combined effects of L-theanine and caffeine on cognitive performance and mood.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">13 &#8211; PLoS One. 2013; 8(4): e59561.&nbsp;<\/span><span style=\"font-weight: 400;\">Published online 2013 Apr 3. doi: 10.1371\/journal.pone.0059561&nbsp;<\/span><span style=\"font-weight: 400;\">PMCID: PMC3616086&nbsp; <\/span><span style=\"font-weight: 400;\">PMID: 23573201 <\/span><span style=\"font-weight: 400;\">The Metabolic and Performance Effects of Caffeine Compared to Coffee during Endurance Exercise<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cz\u0119sto w otoczeniu s\u0142yszymy o rzekomej szkodliwo\u015bci kofeiny. Sta\u0142a si\u0119 ona mitycznym zwi\u0105zkiem chemicznym. Mimo, \u017ce wszyscy wiedz\u0105 o jej istnieniu, zdecydowanie nie wszyscy wiedz\u0105 czym w\u0142a\u015bciwie jest. Dzisiaj ca\u0142kiem kr\u00f3tko i tre\u015bciwie opowiem jak&#8230;<\/p>\n","protected":false},"author":5,"featured_media":1936,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":3,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1378,1381,1380],"tags":[264,263,262,197],"class_list":{"0":"post-1732","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-suplementacja","8":"category-suplementy-dla-sportowcow","9":"category-suplementy-naturalne","10":"tag-caffeine","11":"tag-kawa","12":"tag-kofeina","13":"tag-swiat-supli"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - 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