If you want to maximize the amount of fat burned in your next workout, consider drinking a coffee half an hour before you start – as a new study suggests it can make a significant difference in fat burning, especially more late in the day.
The researchers found that 3 milligrams of caffeine per kilogram of body weight – about half a single dose of caffeine, usually considered to be about 6 mg / kg – can increase the rate of fat burning during aerobic exercise, based on the results obtained. of the 15 male volunteers.
It has been shown that the dose of coffee increases the maximum rate of fat oxidation (MFO, a measure of the efficiency in which 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, as is general 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 lack a scientific basis, as it is not known whether this increase is due to exercise in the morning or due to walking without food for a longer period of time.”
The researchers were also eager to look in detail at the relationship between caffeine and exercise. The stimulus is often associated with improved athletic performance, although the science behind this link is not as comprehensive as it could be.
Over four weeks, the 15 study volunteers went through four tests in a random order: taking a placebo at 8 in the morning, taking a placebo at 5 p.m., taking a caffeine supplement at 8 a.m., and taking a caffeine supplement. at 17:00.
In subsequent cyclic tests after stimulant or placebo administration, the body’s ability to burn fat was measured, showing the impact that caffeine had on MFO. Maximum oxygen uptake (VO2max) was also intensified, as was the intensity of the exercise that caused the MFO (which the team calls Fat)MAX).
“The results of our study showed that acute caffeine intake 30 minutes before performing an aerobic exercise test increased the maximum oxidation of fat during exercise, regardless of the time of day,” says Amaro-Gahete.
This is a study with a fairly small sample of participants, of course, it is important not to go to too broad a conclusion, but the results are clear enough to suggest that there is some kind of association there.
The findings add another dimension to the ongoing discoveries that scientists are making about how caffeine can affect the functioning of our brains and bodies, and there is much more to learn – from its impact on sleep to its effect on sleep. our intestines.
In the meantime, if you’re wondering how to get the most out of your regular fat burning routine, this study offers some clues: a cup of coffee before your next workout might offer some benefits.
“Overall, these results suggest that a combination of acute caffeine intake and moderate-intensity exercise provides the best scenario for people who want to increase oxidation of body fat during aerobic exercise,” the researchers conclude.
The research was published in Journal of the International Society of Sports Nutrition.