Strong coffee half an hour before exercise increases fat burning

Scientists from the Department of Physiology of the University of Granada (UGR) have shown that caffeine (about 3 mg / kg, the equivalent of a strong coffee) ingested half an hour before aerobic exercise significantly increases the rate of fat burning. They also found that if the exercise is performed in the afternoon, the effects of caffeine are more pronounced than in the morning.

In their study, published in Journal of the International Society of Sports NutritionThe researchers looked at whether caffeine – one of the most commonly used ergogenic substances in the world to improve athletic performance – actually increases the oxidation or “burning” of fat during exercise. Despite the fact that its consumption in the form of supplements is very common, scientific evidence for its beneficial claims is rare.

“The recommendation to exercise on an empty stomach in the morning to increase fat oxidation is common. 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 “, explains the main author of this research, Francisco José Amaro-Gahete from the Department of Physiology of the UGR.

A total of 15 men (mean age, 32) participated in the research, completing an exercise test four times at seven-day intervals. Subjects ingested 3 mg / kg of caffeine or a placebo at 8am and 5pm (each subject completed the tests in all four conditions in a random order). The conditions prior to each exercise test (hours since the last meal, exercise or stimulant use) were strictly standardized, and fat oxidation during exercise was calculated accordingly.

“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,” explains Francisco J. Amaro. It was confirmed the existence of a diurnal variation of fat oxidation during exercise, the values ​​being higher in the afternoon than in the morning for equal hours of fasting.

These results also show that caffeine increases fat oxidation during morning exercise in a similar way to that observed without caffeine intake in the afternoon.

In summary, the findings of this study suggest that the combination of acute caffeine intake and moderate-intensity aerobic exercise provides the optimal scenario for people who want to increase fat burning during exercise.

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