Guarana as a sports supplement: what is it for and how should it be taken?

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-04-28

Surely, many of you have heard about this substance in the sports nutrition market. Guarana has a completely plant-based origin and is derived from the plant of the same name, with the active ingredient called "Guaranin."

This very guaranin, in terms of its effects on the body, is an analogue of caffeine. However, the main difference between it and caffeine is that guaranin is absorbed gradually (over 2-3 hours) rather than immediately, like caffeine. This allows it to be used before heavy physical exertion. But let's discuss this in detail.

Effects of Guarana

The effects of guarana are similar to those of caffeine:

• Increased blood pressure;
• Increased heart rate;
• Accelerated metabolism;
• Improved endurance;
• Enhanced well-being due to nervous system stimulation;
• Increased alertness and energy.

All these effects last approximately 2-3 hours, depending on the individual and dosages. As you can see, some effects can be both positive and negative. For instance, an increased heart rate and blood pressure can pose risks for hypertensive individuals and people with heart issues. Therefore, guarana does have side effects and contraindications, most of which are related to cardiovascular system disorders.

Sports Nutrition Products Containing Guarana

1. Guarana is sold in its pure form. That is, there are products on the sports nutrition market that are simply called "Guarana." Available forms include tablets, powder, and liquid. For example:

• Power System Guarana Liquid
• Multipower Guarana
• Super Guarana

2. Additionally, guarana is sometimes included in certain complex fat burners. For example:

• Liquid Chestnut

This product addresses the challenges of weight loss and metabolism improvement not only during the day but also at night. The daytime fat burner JETA is based on guarana extract from the fruits of a Brazilian vine that grows in the Amazon River valley. Guaranin has a unique composition: caffeine accelerates metabolism; theophylline helps expel excess fluid from the body; and theobromine enhances performance.

• MusclePharm Shred Matrix
• Universal Animal Cuts

3. Additionally, guarana is sometimes included in certain pre-workout complexes. For example:

• Hemo Rage Black Ultra
• MHP Trac Extreme-NO

When, How, and How Much to Take

Clearly, guarana can be taken:

• Before training - to increase energy. Either alone or as part of a pre-workout complex.
• Every day - for weight loss. As part of complex fat burners.

At the same time, I do not recommend taking guarana as a standalone supplement for weight loss. I generally do not recommend taking guarana in pure form on a regular basis or before EVERY workout. Most athletes use this supplement either right before competitions or before workouts when they have little energy left after a long day.

Guarana is available in liquid form, powders, and tablets. It doesn’t matter in which form you take it; the main thing is the dosage. The single dose should be around 1500 - 2000 mg of active substance. Typically, liquid guarana in vials is already packaged in such dosages. However, you can also take less. Some effect can start to be felt from around 1000 mg at a time.

Immediately before competitions, you can take up to 4000 mg at once. However, in this case, blood pressure and heart rate may spike sharply. I know of cases where an athlete took 8000 mg at once. He later told me that he felt "his eyes bulging out and his heart nearly jumping out of his chest."

Conclusions

1. Guarana can be a good lifesaver before a crucial event or workout when you have no energy left. But remember that this lifesaver lasts for up to 3 hours. Then there is a drop, even greater than your state before taking guarana. Everything comes at a price.

2. When you take guarana, it’s like you are "borrowing" energy from your body. And this "debt" must be repaid by resting. Therefore, I do not recommend using guarana before every workout.

3. As for guarana included in complex fat burners and pre-workout complexes, its concentration per serving is much lower than in pure guarana. In such products, it serves as an auxiliary substance rather than the main one.

4. Do not exceed the dosages. For women, 1500 - 2000 mg at a time is more than enough. For men, 2000 mg will suffice as well. In rare cases, it makes sense to increase it to 4000 mg. And of course, don't take guarana multiple times a day, even if it's just for one day.