Scientists from the Department of Physiology at the University of Granada (UGR) have shown that caffeine (approximately 3 mg / kg, which is equivalent to strong coffee) significantly increases fat burning half an hour before aerobic exercise. They also found that if the exercise is performed in the afternoon, the effect of caffeine is more pronounced than in the morning.
In their study, published in the Journal of the International Society of Sports Nutrition, the researchers aimed to determine whether caffeine – one of the worst ergogenic substances in the world to improve sports performance – does increase the oxidation or “burning” of fat during exercise. Despite the fact that its consumption in the form of supplements is very common, the scientific evidence for its beneficial claims is scarce.
“The recommendation to exercise on an empty stomach in the morning to increase fat oxidation is common. However, this may be a lack of scientific basis, as it is unknown whether this increase is due to exercise in the morning or due to food without food. for a longer period of time “, explains the lead author of this research, Francisco José Amaro-Gahete of the UGR’s Department of Physiology.
A total of 15 men (mean age, 32) participated in the research and completed an exercise test four times with seven days. Subjects ingested 3 mg / kg caffeine or a placebo at 08:00 and 17:00 (each subject completed the tests in all four conditions in a random order). The conditions before each exercise test (hours elapsed since the previous meal, physical exercise or consumption of stimulants) were strictly standardized, and fat oxidation during exercise was calculated accordingly.
Maximum fat oxidation
“The results of our study showed that caffeine intake 30 minutes before performing an aerobic exercise test increased maximal fat oxidation during exercise, regardless of the time of day,” explains Francisco J. Amaro. The existence of a daily variation in fat oxidation during exercise was confirmed, as the values were higher in the afternoon than in the morning for equal hours fasting.
These results also show that caffeine increases fat oxidation during morning exercises, in the same way as observed without caffeine intake in the afternoon.
In summary, the findings of this study suggest that the combination of acute caffeine intake and aerobic exercise performed in the afternoon with moderate intensity provides the optimal scenario for people who want to increase fat burning during physical exercise.
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