If you want to burn the most fat in your next workout, think about getting coffee half an hour before you start – as a new study suggests it can make a big difference. burn fat, especially later in the day.
The researchers found that 3 milligrams of caffeine per kilogram of body weight – about half a single dose of caffeine, which is usually around 6 mg / kg – can increase fat burning during aerobic exercise, based on results collected from 15 male volunteers.
The coffee dose was shown to increase the maximum level of fat oxidation (MFO, a measure of how effective the body burns fat) by an average of 10.7 percent in the morning and 29 percent in the afternoon.
It adds to what we already know about MFOs: that it is lower in the morning than in the afternoon, just like the total aerobic capacity.
“The recommendation for exercise on an empty stomach in the morning to increase fat oxidation is very common,” says physicist Francisco José Amaro-Gahete from the University of Granada in Spain.
“However, this recommendation may not have a scientific basis, as it is not known whether this increase is due to morning exercise or due to going without food for a longer period of time.”
The researchers were also willing to take a closer look at the link between caffeine and exercise. The stimulant is often associated with better athletic performance, although the science behind this link is not as complete as it could be.
Over four weeks, the 15 volunteers in the study underwent four randomized trials: taking placebo at 8 am, taking placebo at 5 pm, taking caffeine at 8 am, and taking caffeine content at 5pm.
In subsequent cycling tests after the stimulant or placebo was administered, the body’s fat burning capacity was measured, showing the effect that caffeine had on MFO. Maximum level of oxygen uptake (VO)2max) was also increased, as was the intensity of exercise that affected MFOs, (known as the Fat teammax).
“The results of our study showed that a caffeine intake of 30 minutes before an aerobic exercise test increased the maximum level of fat oxidation during exercise regardless of the time of day,” says Amaro-Gahete.
This is a study with a relatively small sample of participants no doubt, so it is important not to jump to too broad a conclusion, but the results are clear enough to suggest that there is some kind of connection.
The findings add further to scientists’ ongoing findings on how caffeine can affect the running of our brains and bodies, and there is still much more to learn. – from its effect on sleep to its effect on our intestines.
In the meantime, if you’re wondering how to make the most of your regular exercise routine in terms of fat burning, this review offers a few caveats: you may want to take a cup of coffee before your next job some benefits.
“Overall, these results suggest that a combination of hungry caffeine intake and moderate-afternoon exercise provides the ideal setting for individuals seeking an increase in full-fat oxidation. -body during aerobic exercise, “the researchers conclude.
The research was published in the Journal of the International Society of Sports Nutrition.