If you want to maximize the amount of fat burned during your next workout, consider having a coffee half an hour before you start, as a new study suggests it can make a significant difference in fat burning, 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 typically thought to be about 6 mg / kg), can increase the rate of burning of caffeine. fats during aerobic exercise, according to the results obtained from 15 male volunteers. .
The dose of coffee was shown to increase the maximum rate of fat oxidation (MFO, a measure of the effectiveness in which the body burns fat) by an average of 10.7% in the morning and 29% in the afternoon.
It adds to what we already know about MFOs: that it’s lower in the morning than in the afternoon, as is overall aerobic capacity.
“The recommendation to exercise on an empty stomach in the morning to increase fat oxidation is common,” says physiologist Francisco José Amaro-Gahete of the University of Granada in Spain.
“However, this recommendation may not have a scientific basis, as it is unknown whether this increase is due to exercising in the morning or being without food for a longer period of time.”
The researchers also wanted to examine in more detail the relationship between caffeine and exercise. The stimulant is often associated with improved athletic performance, although the science behind this link is not as complete as it could be.
Over the course of four weeks, the 15 study volunteers underwent four tests in a random order: taking a placebo at 8 a.m., taking a placebo at 5 p.m., taking a caffeine supplement at 8 p.m. morning and take a caffeine supplement at 5 p.m.
In subsequent cycling tests after stimulant or placebo administration, the body’s ability to burn fat was measured, showing the impact that caffeine had produced on MFO. Maximum oxygen uptake (VO2 max) also increased, as did the intensity of the exercise that caused MFO (which the team called Fatmax).
“The results of our study showed that acute caffeine intake 30 minutes before performing an aerobic exercise test increased maximum fat oxidation during exercise regardless of the time of day,” says Amaro-Gahete .
This is a study with a fairly small sample of participants, so it is important not to move to a too broad conclusion, but the results are clear enough to suggest that there is some kind of association.
The findings add another dimension to scientists’ continued discoveries about how caffeine can affect the functioning of our brains and bodies, and there is still much more to learn, from its impact on sleep to the effect it has. about our intestines.
In the meantime, if you’re wondering how to get the most out of your regular exercise routine in terms of fat burning, this study provides some clues: a cup of coffee before your next workout can provide some benefits.
“Overall, these results suggest that a combination of acute caffeine intake and moderate-intensity exercise in the afternoon provides the best scenario for people who want to increase whole-body fat oxidation during exercise. aerobics, ”the researchers conclude.
The research has been published in Journal of the International Society of Sports Nutrition.