Guaraná

(Known as Caffeine, Guarana)

tickAids definition & fat loss
tickControls appetite
tickBoosts energy
tickHerbal
How does it work?
Guaraná comes from the seeds of a South American shrub, most of which originates in Brazil. The seeds of guaraná are known to be rich in caffeine, and have been widely used as a tonic in many South American countries. Guaraná has a powerful effect on increasing the metabolic rate, suppressing your appetite and enhancing both physical and mental performance.
Who is it used for?
Guaraná is very useful for anyone who wants to lose fat faster and improve mental and physical performance in sports such as rugby, football, martial arts or long-distance running. In fact, guaraná causes your brain to "ignore" signals of discomfort and fatigue, making it highly effective at improving performance during short-term, high-intensity exercise, such as weight training [3].
How does it work?
Caffeine and the closely related alkaloids theobromine and theophylline are the primary active constituents in guaraná. Caffeine's effects are well known and include stimulating the central nervous system, increasing metabolic rate, and having a mild diuretic effect.

Because of its high caffeine content, Guaraná is a powerful fat-burning ingredient. Clinical trials show that caffeine will boost the fat burning effects of exercise by up to 30% [1]. More interesting still, research shows that caffeine will improve performance during short term, high intensity exercise, such as weight training [3]. Scientists from the University of Queensland have also found that people using caffeine burn twice as many fat calories in the hour after finishing exercise [2].

Although many people like to have a strong cup of coffee in the hope that it will have the same effect, it's well known that coffee doesn't work as well as caffeine. Although scientists don't really know why, it appears that one or more of the substances in coffee interferes with the effects of caffeine [1]. This isn't surprising, especially when you consider there are hundreds of compounds dissolved when coffee beans are roasted, ground and extracted in hot water. In fact, when one of these compounds was injected into rats, it actually slowed heart rate and lowered blood pressure - whereas caffeine has the opposite effect.
How do I use it?
Up to 600 milligrams of caffeine (from guaraná extract) per day, consumed in 3 divided doses of 150-200 milligrams is highly effective at promoting fat loss when combined with other thermogenic nutrients [4]. To improve physical and mental performance, 150-400 milligrams of caffeine can be taken approximately 60-90 minutes prior to exercise.
What results can I expect?
Guaraná works fairly rapidly, and you should feel an increase in energy 45-90 minutes after a single dose. The effect of Guaraná on weight loss will take a little longer (7-14 days). When guaraná extract is combined with other thermogenic nutrients (see below) you can expect to lose 1-3 pounds of fat each and every week, until you reach your target weight.
What can it be combined with?
Guaraná works especially well with other natural ingredients at stimulating your metabolic rate and increasing fat loss. A few examples include Bitter Orange Peel and Green Tea Extract. Some experts also believe that the effects of caffeine can be extended and enhanced when taken with Bioperine®. As with any caffeinated product, guaraná may cause insomnia, slight feelings of anxiety, and urinary frequency. Because of this, avoid taking high doses of Guaraná late at night. Guaraná should also be avoided during pregnancy and breast-feeding. All athletes wishing to use caffeine should check first with their sport's governing body.

1. Spriet, L.L. (1995). Caffeine and performance. International Journal of Sport Nutrition, 5, S84-99
2. Chad, K., & Quigley, B. (1989). The effects of substrate utilisation, manipulated by caffeine, on post-exercise oxygen consumption in untrained female subjects. European Journal of Applied Physiology, 59, 48-54
3. Doherty, M. (1998). The effects of caffeine on the maximal accumulated oxygen deficit and short-term running performance. International Journal of Sport Nutrition, 8, 95-104
4. Yoshioka, M., Doucet, E., Drapeau, V., Dionne, I., & Tremblay, A. Combined effects of red pepper and caffeine consumption on 24 h energy balance in subjects given free access to foods. British Journal of Nutrition, 85, 203-211

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