If you’re looking to maximize the amount of fat burned in your next workout, think about having coffee half an hour before you start – as a new study suggests it can make a significant difference in burning fat, 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, commonly considered to be about 6 mg / kg – can increase the rate of fat burning during aerobic exercise, based on results collected from 15 male volunteers. .
The coffee dose has been shown to increase the maximum fat oxidation rate (MFO, a measure of how efficiently the body burns fat) by an average of 10.7 percent in the morning and 29 percent in the afternoon.
This adds to what we already know about the MFO: which is lower in the morning than in the afternoon, as well as the 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, from 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 morning exercise or to not eating for a long period of time.”
The researchers were also eager to examine in detail the relationship between caffeine and exercise. The stimulant is often associated with better athletic performance, although the science behind this link is not as comprehensive as it could be.
Over the course of four weeks, the 15 study volunteers underwent four tests in random order: taking a placebo at 8 am, taking a placebo at 5 pm, taking a caffeine supplement at 8 am and taking a caffeine supplement at 5 pm.
In subsequent cycling tests, after the stimulant or placebo was administered, the body’s fat-burning ability was measured, showing the impact that caffeine had on the MFO. Maximum oxygen consumption (VO2max) was also increased, as well as the intensity of the exercise that triggered MFO, (which the team calls 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 very small sample of participants, of course, so it is important not to jump to a very broad 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 still much more to learn – from its impact on sleep to the effect it has on our intestines.
In the meantime, if you’re wondering how to make the most of your regular exercise routine in terms of burning fat, this study provides some tips: a cup of coffee before your next workout can bring some benefits.
“Overall, these results suggest that a combination of acute caffeine intake and moderate-intensity exercise in the afternoon offers the best scenario for individuals looking to increase body fat oxidation during aerobic exercise,” conclude the researchers.
The research was published in Journal of the International Sports Nutrition Society.