Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Guarana (Paullinia cupana) is commonly included in athletic and exercise aids primarily due to its high caffeine content. Caffeine is a well-established ergogenic aid, known to enhance physical performance, increase endurance, and reduce perceived exertion during exercise. Several scientific studies have specifically investigated guarana-containing supplements in the context of sports performance. For instance, research shows that guarana supplementation can improve cognitive performance and reduce fatigue in athletes, with some evidence suggesting modest benefits for aerobic endurance and reaction time.

However, it is important to note that the majority of guarana's ergogenic effects are attributed to its caffeine content, which is similar to that found in coffee or tea. Few studies have demonstrated unique performance benefits of guarana beyond what can be explained by caffeine alone. A systematic review published in the Journal of Human Nutrition and Dietetics (2016) concluded that guarana may improve certain aspects of exercise performance, but more research is needed to distinguish its effects from isolated caffeine. Safety profiles are generally favorable at moderate doses, but excessive intake may lead to caffeine-related side effects.

In summary, the use of guarana in athletic and exercise aids is scientifically justified, primarily due to its caffeine content and associated physiological effects. The current evidence base rates as moderate (3/5), as most benefits are not unique to guarana itself but rather attributable to its caffeine.

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