Sinefrin: dokazannaya polza i chego realistichno zhdat
Sinefrin — osnovnoy aktivnyy alkaloid Citrus aurantium (gorkogo apelsina). Ego nachali shiroko ispolzovat v sportivnom pitanii posle zapreta efedrina v nachale 2000-kh godov. Kak simpatikomi metichesky amin, sinefrin deystvuyet preimushchestvenno na beta-3 adrenergicheskiye retseptory, chto otlichayet ego ot efedrina.
Osnovnye dokazannye preimushchestva
Metabolizm i termogenez
Nailuchshe dokumentirovannyy effekt sinefrina — skromnoe uvelichenie skorosti osnovnogo obmena. On stimuliruet lipoliz i uvelichivaet termogenez cherez aktivatsiyu beta-3 adrenergicheskikh retceptorov v zhirovoy tkani. Meta-analiz Stohs i dr. (2012) prishel k vyvodu, chto sinefrin znachitelno uvelichil skorost osnovnogo obmena po sravneniyu s platsebo (Stohs et al., 2012).
Sportivnaya effektivnost
Ratamess i dr. (2016) proveli randomizirovannoe dvojnoe slepoe perekrestnoye issledovanie i obnaruzhili, chto ostroe prinyatiye sinefrina bylo svyazano s znachitelnym uvelichenem kolichestva povtoreniy v protokole zhmya lezhya i uluchsheniyem pika moshchnosti po sravneniyu s platsebo (Ratamess et al., 2016).
Vtorostepennyye i voskhodyashchiye effekty
Podavleniye appetita
Sinefrin mozhet imet mekoy podavlyayushchiy appetit effekt, khotyagh eto meneye dokumentirovano, chem ego termogennyye svoystva.
Sineriya s kofeinom
Sinefrin chasto kombiniruyetsya s kofeinom v formulakh dlya szhiganiya zhira i est dokazatelstva, chto eta kombinatsiya daet additivnye effekty na skorost metabolizma.
Gde dokazatelstv malo
Sinefrin — ne reshenie dlya poteri zhira v izolyatsii. Issledovaniya, demonstriruyushchiye klinicheski znachimoe snizhenie procenta tela zhira ot sinefrina samogo po sebe — bez dieta i uprazhneniy — ogranichenye.
Kto poluchaet naibolshuyu vygodu
- Lyudi, uzhe sleduyushchiye strukturirovannomu rezhimu pitaniya i trenirovok
- Sportsmeny pri upravlenii vesovoy kategoriey
- Te, kto ishchet umerennyy predsportivnyy stimul bez silnoy nagruzki kofeinom
Profil bezopasnosti
Sinefrin v standartnych dozakh ne svyazan s seryoznymi pobochnymi effektami u zdorovykh vzroslykh. Lyudi s serdechno-sosudistymi zabolevaniyami, gipertoniey ili prinimayushchie ingibitory monoaminoksidazy dolzhny izbegat dobavok, soderzhashchikh sinefrin.
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Chasto zadavaemye voprosy
Yavlyayetsya li sinefrin zapreshchennoy veshchestvo v sporte?
Sinefrin v nastoyashchee vremya ne zapreshchen VADA. Vsegda proveryayte aktualnye pravila svoey federatsii pered ispolzovaniyem.
Kak sinefrin sravnivayetsya s efedrinom?
Sinefrin deystvuyet preimushchestvenno na beta-3 retseptory, s menshem vliyaniem na serdechno-sosudistuyu sistemu. On znachitelno myagche efedriny kak po stimulyiruyushchim effektam, tak i po profile riska.
Mozhno li kombinirovat sinefrin s drugimi dobavkami pered trenirovkoy?
Sinefrin mozhno kombinirovat s kofeinom, no sovokupnuyu stimulyiruyushchuyu nagruzku sleduet kontrolirovat.
Ssylki
Stohs, S. J., et al. (2012). Effects of p-synephrine alone and in combination with selected bioflavonoids on resting metabolism, blood pressure, heart rate and self-reported mood changes. International Journal of Medical Sciences, 8(4), 295-301.
Ratamess, N. A., et al. (2016). The effects of supplementation with p-synephrine alone and in combination with caffeine on resistance exercise performance. Journal of Strength and Conditioning Research, 29(6), 1517-1526.
Stohs, S. J., and Badmaev, V. (2016). A review of natural stimulant and non-stimulant thermogenic agents. Phytotherapy Research, 30(5), 732-740.
