Strong coffee half an hour before exercise increases fat burning

Scientists from the Department of Psychology of the University of Granada (UGR) have shown that caffeine (about 3 mg / kg, equivalent to strong coffee) is swallowed half an hour before aerobic exercise significantly increases the rate of burning geir. They also found that if the exercise is done in the evening, the effects of caffeine are more marked than in the morning.

In their study, published in the Journal of the International Society of Sports Nutrition, the researchers aimed to find out whether caffeine – one of the most common ergogenic substances in the world to improve sports performance – actually increases fat oxidation or “burning” during exercise. Despite its very common consumption in the form of additives, the scientific evidence for its beneficial applications is scarce.

“The recommendation for exercise on an empty stomach in the morning to increase fat oxidation is quite common. However, this recommendation may not have a scientific basis, as it is not known whether this increase is due to exercise. in the morning or due to going without food for a longer period of time, ”explains the lead author of this research, Francisco José Amaro-Gahete from the Department of Psychology of UGR.

A total of 15 men (average age, 32) participated in the study, completing an exercise test four times at seven-day intervals. Subjects ingested 3 mg / kg of caffeine or placebo at 8m and 5pm (all subjects completed the trials in all four conditions in random order). The conditions before each exercise test (hours deviated from the last meal, physical exercise, or consumption of stimulants) were strictly regulated, and fat oxidation during exercise was measured accordingly.

“The results of our study showed that the acceleration of acute caffeine 30 minutes before an aerobic exercise test increased fat oxidation during exercise regardless of the time of day,” explains Francisco J. Amaro. -Daily differences in fat oxidation during exercise, the values ​​?? higher in the evening than in the morning for equal hours of exercise.

These results also show that caffeine increases fat oxidation during morning exercise in a manner similar to those seen without caffeine in the afternoon.

In summary, the findings of this study suggest that the combination of hungry caffeine intake and moderate-intensity aerobic exercise provides the best posture for those who want to increased fat burning during physical exercise.

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