If you believe that one of the most popular doctors at TikTok, the two best times to drink coffee every day (for the sake of alertness and cognitive function) are from 10 am to noon and from 2 pm to 5 pm, when your hormone cortisol does not it’s at its peak and you could really get the most out of your caffeine dose. But if you are a regular exerciser and are looking to get the most out of your workouts, specifically, a new study of exclusively male subjects published in Journal of the International Sports Nutrition Society suggests another time when you should drink coffee: before exercising. Furthermore, what is excellent news for coffee lovers, should be Strong coffee.
Read on to find out more about what scientists say about the connection between your coffee and your fitness – and exactly when you should be drinking it. And if you’re looking for a great new workout to burn fat, read The 10-minute quick workout that melts belly fat, according to an excellent trainer.
“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,” said Francisco José Amaro-Gahete, professor of physiology from the University of Granada, Spain, and the lead author of the study.
For the study, researchers at the University of Granada decided to investigate further the effects of coffee on exercise and whether it really helps improve athletic performance. They experimented on 16 men with an average age of 32, who completed “exercise tests four times at seven-day intervals”. Participants drank a certain amount of caffeine or a placebo. And for more great fitness advice, check out Simple morning exercises that melt fat all day, experts say.
The study says that about 3 mg of caffeine per kg of body weight is the amount that increases the rate of fat burning. For reference, this means that a 170-pound man should drink 231 mg of caffeine half an hour before exercise, which translates to almost a Tall Starbucks Pike Place blend.
The researchers note that there are limits to the benefits of caffeine in burning fat. “Very high doses of caffeine (for example, 9 mg / kg) are associated with a high incidence of side effects and do not appear to be necessary to cause an ergogenic effect,” says the study. (For the record, 9mp / kg for the same 170-pound man would be 693 mg of caffeine – or more than 30 ounces of Blonde Starbuck roast, his strongest roast.)
The scientists also concluded that the effects of caffeine consumption on fat burning are “more striking” when exercising in the afternoon, rather than in the morning. To learn more about the benefits of working out at the end of the day, see why this is the perfect time to exercise, says New Study.
According to the study: “The small to moderate benefits of using caffeine include, but are not limited to: muscle endurance, movement speed and muscle strength, running, jumping and throwing performance, as well as a wide range of aerobic sports and anaerobic- specific actions. “
The study also notes that caffeine can improve performance in certain sports, such as basketball (“increasing the height of the jump … free throws made … increasing the number of total and offensive rebounds”) football (“increasing the total distance during the game “), volleyball (” increasing the number of volleyball actions and decreasing the number of inaccurate actions “) and cross-country skiing (” reducing the time to complete a defined distance “).
Related: This exercise generates 29 percent more fat loss, says science
“In summary,” concludes the study, “the findings suggest that the combination of acute caffeine intake and aerobic exercise performed at moderate intensity in the afternoon provides the ideal setting for people looking to increase fat burning during exercise.” And for more incredible training advice, don’t miss The very popular walking workout that works completely, experts say.