Guarana, this small Amazonian bay, today arouses growing interest in the world of nutrition and fitness. With a caffeine content up to four times that of coffee, this ancestral plant offers much more than a simple energetic boost. Recent scientific studies demonstrate its significant impact on our metabolism, in particular on the combustion of fats and energy optimization.
What is Guarana and how does it act on our body?
Originally from Brazilian Amazon, Guarana (Paullinia Cupana) is traditionally used by indigenous peoples for its energizing properties. Its exceptional wealth in caffeine (up to 4.5% against 2% for coffee) is accompanied by a cocktail of bioactive compounds such as tannins, catechins and theophylline.
The action of Guarana on metabolism is multifactorial. A study published in 2018 has demonstrated its ability to stimulate mitochondrial biogenesis – in other words, to promote the creation of new “energy central” in our cells. This action naturally increases our energy expenditure even at rest.
Scientifically proven effects on metabolism
In -depth research has highlighted several mechanisms by which Guarana influences our metabolism:
Activation of lipolysis
Caffeine and other guarana compounds stimulate the release of adrenaline, resulting in increased mobilization of stored fats. This process transforms lipids into free fatty acids, ready to be used as an energy source, particularly effective during regular physical activity.
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Increase in thermogenesis
Guarana temporarily raises basal metabolism, causing heat production that consumes more calories. Studies have measured a significant increase in energy expenditure over 24 hours, especially when Guarana is associated with green tea.
Modulation of blood sugar
The polyphenols present in Guarana partially inhibit the digestive enzymes responsible for the absorption of sugars. This action contributes to better glycemic stability and promotes the use of fats as fuel.
How to integrate Guarana into your daily routine
To fully enjoy the metabolic benefits of Guarana, here are some optimal use strategies:
Recommended dosages
To boost your metabolism without undesirable side effects, aim for a daily dose of 200 to 500 mg of Guarana in powder or capsules. This quantity provides around 50 to 125 mg of caffeine, sufficient to obtain significant effects without disturbing your sleep.
The socket should ideally be done in the morning or early in the afternoon, accompanied by a soothing drink for your digestive system, in order to minimize the potential irritating effects of caffeine.
Synergy with other approaches
To maximize the results, combine Guarana with a balanced diet promoting metabolism. Foods rich in protein and fibers prolong the natural appetite suppressant of Guarana, while anti-inflammatory foods optimize the mitochondrial function.
Do not forget the importance of managing your stress level to maximize the effect of Guarana. High cortisol levels can thwart the metabolic benefits of this superfood.
Important precautions and contraindications
Despite its many benefits, Guarana is not suitable for everyone. Its high caffeine content can cause undesirable effects in sensitive people: nervousness, tachycardia, insomnia or digestive disorders.
Avoid consumption if you suffer from hypertension, heart problems, chronic anxiety or during pregnancy and breastfeeding. If in doubt, see a healthcare professional before starting supplementation.
Natural alternatives to Guarana
If you are looking for other natural metabolic activators, several options exist: green tea, cayenne pepper, cinnamon or ginger. These alternatives can be particularly interesting for people sensitive to caffeine.
Guarana represents a promising natural option to support your metabolism and optimize your body composition. By integrating it judiciously into your routine, with the necessary precautions, you could see a significant improvement in your energy level and your ability to manage your weight in a lasting way.
