{"id":31369,"date":"2022-12-27T11:00:00","date_gmt":"2022-12-27T11:00:00","guid":{"rendered":"https:\/\/onvirtualgym.com\/sin-categorizar\/cafeina-y-su-efecto-en-el-entrenamiento\/"},"modified":"2025-09-18T16:59:48","modified_gmt":"2025-09-18T16:59:48","slug":"cafeina-y-su-efecto-en-el-entrenamiento","status":"publish","type":"post","link":"https:\/\/onvirtualgym.com\/es\/nutricion\/cafeina-y-su-efecto-en-el-entrenamiento\/","title":{"rendered":"Cafe\u00edna y su efecto en el Entrenamiento"},"content":{"rendered":"

[et_pb_section fb_built=\u00bb1″ _builder_version=\u00bb4.27.4″ _module_preset=\u00bbdefault\u00bb hover_enabled=\u00bb0″ global_colors_info=\u00bb{}\u00bb disabled_on=\u00bboff|off|off\u00bb sticky_enabled=\u00bb0″][\/et_pb_section][et_pb_section fb_built=\u00bb1″ custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.16″ custom_padding_tablet=\u00bb50px|0|50px|0″ custom_padding_phone=\u00bb110px||||false|false\u00bb transparent_background=\u00bboff\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_row _builder_version=\u00bb4.16″ module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb80px|||\u00bb custom_margin_tablet=\u00bb0px|||\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_post_title meta=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|off\u00bb _builder_version=\u00bb4.16″ title_font=\u00bbArial|700||on|||||\u00bb title_text_align=\u00bbcenter\u00bb title_text_color=\u00bb#d41e41″ title_font_size=\u00bb43px\u00bb meta_text_align=\u00bbcenter\u00bb text_orientation=\u00bbcenter\u00bb max_width=\u00bb80%\u00bb module_alignment=\u00bbcenter\u00bb custom_margin=\u00bb0px|||\u00bb title_font_size_tablet=\u00bb43px\u00bb title_font_size_phone=\u00bb30px\u00bb title_font_size_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00bb4.16″ custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb-30px|||\u00bb custom_margin_last_edited=\u00bbon|phone\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2022\/11\/Cafeina1.webp\u00bb alt=\u00bbCafe\u00edna\u00bb title_text=\u00bbCafe\u00edna\u00bb force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bbon|off|off\u00bb admin_label=\u00bbImage Desktop\u00bb _builder_version=\u00bb4.19.1″ box_shadow_style=\u00bbpreset3″ box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_image][et_pb_image src=\u00bbhttps:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2022\/11\/Cafeina2.webp\u00bb alt=\u00bbCafe\u00edna\u00bb title_text=\u00bbCafe\u00edna\u00bb force_fullwidth=\u00bbon\u00bb align_tablet=\u00bbcenter\u00bb align_phone=\u00bb\u00bb align_last_edited=\u00bbon|desktop\u00bb disabled_on=\u00bboff|on|on\u00bb admin_label=\u00bbImage Mobile\u00bb _builder_version=\u00bb4.19.1″ box_shadow_style=\u00bbpreset3″ box_shadow_color=\u00bbrgba(0,50,61,0.2)\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_image][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bbon|on|off\u00bb admin_label=\u00bbDesktop\u00bb _builder_version=\u00bb4.16″ meta_font=\u00bbArial||||||||\u00bb meta_font_size=\u00bb18px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_post_title][et_pb_post_title title=\u00bboff\u00bb author=\u00bboff\u00bb date_format=\u00bbj F Y\u00bb comments=\u00bboff\u00bb featured_image=\u00bboff\u00bb disabled_on=\u00bboff|off|on\u00bb admin_label=\u00bbMobile\u00bb _builder_version=\u00bb4.16″ title_font=\u00bb||||||||\u00bb title_text_align=\u00bbright\u00bb title_font_size=\u00bb5px\u00bb meta_font=\u00bbArial||||||||\u00bb meta_text_align=\u00bbright\u00bb meta_font_size=\u00bb8px\u00bb meta_line_height=\u00bb0em\u00bb text_orientation=\u00bbright\u00bb custom_margin=\u00bb-10px|||\u00bb global_colors_info=\u00bb{}\u00bb] [\/et_pb_post_title][\/et_pb_column][\/et_pb_row][et_pb_row column_padding_mobile=\u00bbon\u00bb admin_label=\u00bbrow\u00bb _builder_version=\u00bb4.16″ background_size=\u00bbinitial\u00bb background_position=\u00bbtop_left\u00bb background_repeat=\u00bbrepeat\u00bb custom_padding=\u00bb0px|0|0|0|false|false\u00bb global_colors_info=\u00bb{}\u00bb][et_pb_column type=\u00bb4_4″ _builder_version=\u00bb4.16″ custom_padding=\u00bb|||\u00bb global_colors_info=\u00bb{}\u00bb custom_padding__hover=\u00bb|||\u00bb][et_pb_text _builder_version=\u00bb4.19.5″ text_font=\u00bbArial||||||||\u00bb text_text_color=\u00bb#00323d\u00bb global_colors_info=\u00bb{}\u00bb]La frase \u201c\u00bfTomamos un caf\u00e9?\u201d es el lema ideal para cualquier pausa. Es un h\u00e1bito muy portugu\u00e9s y la mayor\u00eda de las personas no puede prescindir de su caf\u00e9 diario. Lo encontramos en el desayuno y la comida, a media ma\u00f1ana o por la tarde y siempre que necesitamos una pausa en el d\u00eda. \u00bfPero podemos aprovechar la principal sustancia presente en el caf\u00e9 y sus beneficios en nuestra vida diaria, as\u00ed como en el entrenamiento?  <\/p>\n

\u00bfQu\u00e9 es la cafe\u00edna? <\/strong><\/span><\/h2>\n

La cafe\u00edna es un alcaloide, una sustancia qu\u00edmica, derivado de la xantina presente en varios alimentos, en la que sus principales acciones se producen sobre el Sistema Nervioso Central. Aunque est\u00e1 presente en diferentes alimentos, no tiene valor cal\u00f3rico y la cantidad de cafe\u00edna puede variar seg\u00fan su preparaci\u00f3n y forma de consumo.
La cafe\u00edna se absorbe mayoritariamente a trav\u00e9s del tracto gastrointestinal, por lo que la concentraci\u00f3n m\u00e1xima de la cafe\u00edna puede variar en funci\u00f3n de la velocidad de vaciado g\u00e1strico.
Su metabolizaci\u00f3n se produce en el h\u00edgado y se elimina mayoritariamente por la orina, con variaciones seg\u00fan el peso corporal, el sexo, la edad, la gen\u00e9tica, la hidrataci\u00f3n y la presencia de medicamentos. El embarazo y la presencia de alcohol retrasan su metabolizaci\u00f3n, mientras que el consumo de tabaco y el ejercicio f\u00edsico la aumentan.  <\/p>\n

Efectos de la cafe\u00edna<\/strong><\/span><\/h2>\n

En los \u00faltimos a\u00f1os, los estudios han demostrado que la cafe\u00edna tiene varios efectos en la pr\u00e1ctica deportiva. Existen mecanismos que desencadenan cambios metab\u00f3licos y fisiol\u00f3gicos, causando efectos en los ejercicios a medio y largo plazo.
Dado que una de las principales acciones de la cafe\u00edna es sobre el Sistema Nervioso Central, uno de los efectos es estimular y aumentar el nivel de alerta, atenci\u00f3n, concentraci\u00f3n y reducir la sensaci\u00f3n de cansancio y la percepci\u00f3n del esfuerzo, retrasando la aparici\u00f3n de la fatiga durante el esfuerzo f\u00edsico.
Perif\u00e9ricamente, parece existir una relaci\u00f3n entre la oxidaci\u00f3n de grasas provocada por la cafe\u00edna y el rendimiento f\u00edsico. Se ha demostrado que el aumento de los \u00e1cidos grasos libres, a trav\u00e9s de la lipolisis, disminuy\u00f3 la utilizaci\u00f3n del gluc\u00f3geno, permitiendo mantener las reservas de gluc\u00f3geno muscular en niveles adecuados. Sin embargo, este beneficio no parece ser relevante en ejercicios cortos y de alta intensidad.
Tambi\u00e9n se ha observado en algunos casos que la ingesta de cafe\u00edna disminuye los niveles de Potasio plasm\u00e1tico durante el ejercicio, favoreciendo la excitaci\u00f3n-contracci\u00f3n muscular y, en consecuencia, retrasando la fatiga. Todav\u00eda es importante entender si este efecto se debe a una disminuci\u00f3n de la liberaci\u00f3n de potasio por el m\u00fasculo o a un mayor aclaramiento en el plasma.  <\/p>\n

Fuentes alimentarias<\/strong><\/span><\/h2>\n

Una de las fuentes m\u00e1s conocidas de cafe\u00edna es el caf\u00e9, que no es el \u00fanico alimento que la contiene. Puede encontrarse en el t\u00e9 negro, el t\u00e9 verde, los refrescos con cafe\u00edna (por ejemplo, Coca-Cola y Pepsi), el chocolate negro y las bebidas energ\u00e9ticas (por ejemplo, Red Bull).
Adem\u00e1s de estas opciones, la cafe\u00edna tambi\u00e9n puede encontrarse en otros alimentos y suplementos, como barritas energ\u00e9ticas, geles con cafe\u00edna, aguas con cafe\u00edna y c\u00e1psulas\/comprimidos.
Aunque parece tener efectos en el retraso de la fatiga y, en consecuencia, en el aumento del rendimiento del entrenamiento y en la mejora de los resultados presentados a largo plazo, siempre es importante conocer el contexto del ejercicio f\u00edsico, la composici\u00f3n corporal, el historial cl\u00ednico y si hay presencia de h\u00e1bitos de consumo de caf\u00e9.   Nutricionista, Jacinta Mendes 3341N[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00bb1″ admin_label=\u00bbCTA Desktop\u00bb _builder_version=\u00bb4.16″ global_colors_info=\u00bb{}\u00bb][et_pb_row column_structure=\u00bb1_2,1_2″ custom_padding_last_edited=\u00bbon|desktop\u00bb _builder_version=\u00bb4.16″ custom_margin=\u00bb||||false|false\u00bb custom_margin_tablet=\u00bb\u00bb custom_margin_phone=\u00bb\u00bb custom_margin_last_edited=\u00bbon|desktop\u00bb custom_padding=\u00bb0px|140px|0px|140px|false|true\u00bb custom_padding_tablet=\u00bb\u00bb 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OnVirtualGym \u00ae<\/p>\n

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Informaci\u00f3n<\/p>\n

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Pol\u00edtica de Privacidad<\/a><\/div>\n
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S\u00edganos<\/p>\n

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\u00bfQuieres conocer algunos consejos sobre la Cafe\u00edna y su efecto en el entrenamiento?
\u00a1S\u00edguenos en este art\u00edculo y conoce estos consejos que tenemos para ti! <\/p>\n","protected":false},"author":6,"featured_media":27888,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[628],"tags":[702],"class_list":["post-31369","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion","tag-cafeina-es-2"],"yoast_head":"\nCafe\u00edna y su efecto en el Entrenamiento - OnVirtualGym<\/title>\n<meta name=\"description\" content=\"La cafe\u00edna es una sustancia qu\u00edmica que se encuentra en diversos alimentos y que act\u00faa principalmente sobre el sistema nervioso central.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/onvirtualgym.com\/es\/nutricion\/cafeina-y-su-efecto-en-el-entrenamiento\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cafe\u00edna y su efecto en el Entrenamiento\" \/>\n<meta property=\"og:description\" content=\"La cafe\u00edna es una sustancia qu\u00edmica que se encuentra en diversos alimentos y que act\u00faa principalmente sobre el sistema nervioso central.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/onvirtualgym.com\/es\/nutricion\/cafeina-y-su-efecto-en-el-entrenamiento\/\" \/>\n<meta property=\"og:site_name\" content=\"OnVirtualGym\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/onvirtualgym\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-27T11:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-18T16:59:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2022\/11\/Cafeina1-1024x577.webp\" \/>\n<meta name=\"author\" content=\"OnVirtualGym OVG\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Cafe\u00edna y su efecto en el Entrenamiento\" \/>\n<meta name=\"twitter:description\" content=\"La cafe\u00edna es una sustancia qu\u00edmica que se encuentra en diversos alimentos y que act\u00faa principalmente sobre el sistema nervioso central.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/blog.onvirtualgym.com\/wp-content\/uploads\/2022\/11\/Cafeina1-1024x577.webp\" \/>\n<meta name=\"twitter:creator\" content=\"@onvirtualgym\" \/>\n<meta name=\"twitter:site\" content=\"@onvirtualgym\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"OnVirtualGym OVG\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/cafeina-y-su-efecto-en-el-entrenamiento\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/cafeina-y-su-efecto-en-el-entrenamiento\\\/\"},\"author\":{\"name\":\"OnVirtualGym OVG\",\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/#\\\/schema\\\/person\\\/bc5e7fe4f6a8d232b912be27421df6a3\"},\"headline\":\"Cafe\u00edna y su efecto en el Entrenamiento\",\"datePublished\":\"2022-12-27T11:00:00+00:00\",\"dateModified\":\"2025-09-18T16:59:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/cafeina-y-su-efecto-en-el-entrenamiento\\\/\"},\"wordCount\":3133,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/cafeina-y-su-efecto-en-el-entrenamiento\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/onvirtualgym.com\\\/wp-content\\\/uploads\\\/2022\\\/12\\\/AnyConv.com__desktop_40_50.webp\",\"keywords\":[\"cafe\u00edna\"],\"articleSection\":[\"Nutrici\u00f3n\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/cafeina-y-su-efecto-en-el-entrenamiento\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/cafeina-y-su-efecto-en-el-entrenamiento\\\/\",\"url\":\"https:\\\/\\\/onvirtualgym.com\\\/es\\\/nutricion\\\/cafeina-y-su-efecto-en-el-entrenamiento\\\/\",\"name\":\"Cafe\u00edna y su efecto en el Entrenamiento - 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