Coffee Before Exercise Helps Burn Fat

Highlights :

• Drinking 3mg/kg of caffeine 30 minutes before exercise increases rate of fat-burning
• Caffeine effects are more marked when exercise is done in the afternoon
• Caffeine is most commonly consumed ergogenic substance to improve sports performance

Consuming about 3mg/kg of caffeine (the equivalent of a strong coffee) half an hour before aerobic exercise increases fat-burning rate substantially. // Caffeine is one of the most commonly consumed ergogenic substances to improve sports performance. Scientists from the Department of Physiology of the University of Granada (UGR) wanted to see whether the oxidation or "burning" of fat during exercise increases caffeine consumption.

There is limited scientific evidence available on the beneficial claims of consuming caffeine as a supplement. Francisco Jose Amaro-Gahete, lead author, explains, "The recommendation to exercise on an empty stomach in the morning to increase fat oxidation is commonplace. However, this recommendation may be lacking a scientific basis, as it is unknown whether this increase is due to exercising in the morning or due to going without food for a longer period of time."

The study involved 15 men with an average age of 32. The participants were required to complete an exercise test four times at seven-day intervals. They also ingested either 3 mg/kg of caffeine or a placebo at 8am and 5pm. Each participant completed the tests in all four conditions - with caffeine, with placebo, at 8am, at 5pm - in a random order.

Conditions such as hours elapsed since last meal, physical exercise, or consumption of stimulant substances before each exercise test were standardized, and fat oxidation during exercise was calculated accordingly.

Findings revealed that acute caffeine ingestion 30 minutes before performing an aerobic exercise test increased maximum fat oxidation during exercise regardless of the time of day.

Additionally, a diurnal variation in fat oxidation during exercise was also confirmed, with the values higher in the afternoon than in the morning for equal fasting hours. Further, the results also show that performing exercise in the afternoon has more marked effects of caffeine than in the morning.

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In conclusion, a combination of acute caffeine intake and aerobic exercise performed at moderate intensity in the afternoon is the best scenario for people who want to increase fat-burning during physical exercise.

5 Reasons Why the Right Amount of Caffeine (Coffee) is Good for Health

• Reduces the risk of developing diabetes, heart diseases, stroke
• Lowers the risk of certain types of cancer (colon cancer)
• Improves energy levels
• Protects the liver
• Boosts longevity

References:

1. Mauricio Ramírez-Maldonado, Lucas Jurado-Fasoli, Juan del Coso, Jonatan R. Ruiz, Francisco J. Amaro-Gahete. Caffeine increases maximal fat oxidation during a graded exercise test: is there a diurnal variation? Journal of the International Society of Sports Nutrition, 2021; 18 (1) DOI: 10.1186/s12970-020-00400-6
2. 9 Reasons Why (the Right Amount of) Coffee Is Good for You - ( https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you)

Source-Medindia