Varier Koffeininntaket ditt for Supergira Treningsøkter

Det er allment kjent at koffein gjør deg mer våken og ‘gira’, og kan øke ytelsen i fysiske såvel som mentale aktiviteter (1). Et av problemene er dog at toleranse til koffein, som med andre psykoaktive stoffer, oppstår ganske raskt (2).

Foto: Julius Schorzman -

Enkelt og greit; om du drikker kaffe daglig, vil det ikke lenger ha samme ‘stimulerende’ effekt som om du tok det for første gang, dette er vel også allment kjent.

For å opprettholde effekten du fikk første gang, vil du, igjen som med andre psykoaktive stoffer, være nødt til å øke doseringen. Dette er jo også årsaken til at så mange får problemer med skadelige narkotiske stoffer.

Koffein trenger ikke å være skadelig på noen måte, men det sier seg selv at du ikke kan øke inntaket i det uendelige uten å komme i problemer, så det er rett og slett ikke et alternativ. Jeg har dog et enkelt tips for deg som ønsker å bruke koffein for å føle deg ekstra ‘gira’ før treningsøktene dine: Hold ditt daglige kaffe/koffein-inntak lavt eller ikke-eksisterende, og ta en større enn normal kopp/dose før harde treningsøkter.

Slik ser for eksempel mitt kaffeinntak ut om dagen;
Morgen: 1 kopp (<-2 dl)
Formiddag, dager uten trening: 1 kopp (<-2 dl)
Formiddag, dager med trening: 1 stor kopp (ca 4 dl)

Jeg er ikke slavisk med dette inntaket, det er aldri positivt å være slavisk med noe som har med kosthold å gjøre, men de aller fleste dager er kaffe-inntaket mitt som beskrevet ovenfor.

That’s it! Enkelt, men effektivt.

1) Goldstein ER et al. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 2010 Jan 27;7(1):5; Pubmed.
2) Roland R. Griffiths and Geoffrey K. Mumford. Caffeine : A Drug of Abuse? American College of Neuropsychopharmacology; artikkel.


  1. vet du hvor ofte/hvor mye koffein i form av feks grønn te/vanlig te jeg kan ta daglig uten at det må økes,eller er det slik at du MÅ øke ?

  2. Koffein vil ha en noen effekter selv når du har brukt det lenge, men det vil ikke gi deg noe særlig ekstra ‘energi’ når du har brukt det over lenger ned, enkelte studier peker mot at det tar 2-3 uker for ‘complete tolerance’ å oppstå, så for å oppnå noen gode effekter etter det, er du nødt til å øke dosen, eller ha en standard dose, og ta litt ekstra før trening – som beskrevet ovenfor.

    Man vil dog fortsatt ‘våkne’ av morgenkaffen, men det er i stor grad fordi man blir avhengig av å fortsette koffein-inntaket for ikke å bli unormalt slapp.

  3. Wikipedia-artikkelen om koffein er forøvrig god, om du vil lese mer om det:

  4. Sv: Haha, mulig jeg formulerer meg kronglete, men altså ikke skulderbladet, men humerus gikk ut av leddhula si..Rotatorcuffen tok ferie;)

    Koffein fungerer forøvrig ypperlig på meg fremdeles til tross for bra inntak…men reagerer forskjellig ut i fra vilke koffeinkilder jeg benytter.
    Fres FTW!:)

  5. Hehe, samma driten 😛

    Ang. koffein, så tor jeg at effekten man føler selv etter langsiktig bruk kommer fra at man føler seg mer slapp enn vanlig før man tar det, altså; man får ikke mer energi enn om man ikke hadde brukt koffein i det hele tatt. Men så spørs det jo også hvor ofte man tar det, man kan jo på en måte bruke koffein til å ‘styre’ når man vil være ekstra våken og når man vil være mindre våken..

    Ellers kan det jo også være andre stoffer (i Fres f. eks) som har en effekt, og ikke minst har vi jo placebo-effekten 🙂

    Forøvrig en rekke artige studier som har undersøkt placebo effekten direkte, f. eks denne;
    Ariel og Seville undersøkte placeboeffekten ved å fortelle trente mannlige atleter at de som gjorde de beste styrkeøkningene i de første 4 månedene ville gå over til en 4 ukers fase som involverer bruk av anabole steroider. De som avanserte videre fikk så placebo i stedet for hva det ble fortalt (dianabol/methandrostenolone). Subjektene i ‘placebo’ fasen hadde styrkeøkninger som var nesten 7,5 ganger den hastigheten de fikk styrkeøkningene i under den første fasen (7 – Ariel G, Saville W. Anabolic steroids: the physiological effects of placebos. Med Sci Sport Exerc. 1971;4:124-6 –

    Altså; fortell noen at de får steroider, og de før 750 % bedre styrkeøkninger.

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