If you’re looking to increase the amount of fat in your next workout, consider drinking coffee half an hour before you start – a new study suggests it can make a significant difference in fat burning, especially the day after.
Researchers have found that 3 milligrams of caffeine per kilogram of body weight – about half the dose of caffeine, usually about 6 milligrams / kilogram – can increase the rate of fat burning during aerobic exercise, based on results obtained by 15 male volunteers. .
The maximum fat oxidation rate (MFO, a measure of how effectively the body burns fat) in the amount of coffee was shown to increase by an average of 10.7 percent in the morning and 29 percent in the afternoon.
It adds to what we already know about MFOs: that they are lower in the morning than in the afternoon, like overall aerobic capacity.
“It is common to recommend exercising on an empty stomach in the morning to increase fat oxidation,” says Francisco Jose Amro-Gehte, a physiologist at the University of Granada in Spain.
“However, this recommendation may lack scientific basis, as it is not unknown whether this increase is due to exercising in the morning or going without food for a long time.”
Researchers were also eager to take a closer look at the relationship between caffeine and exercise. Stimulus is often associated with improved athletic performance, although the science behind this link may not be as comprehensive.
Over the course of four weeks, 15 study volunteers passed four tests in random order: taking a placebo at 8 a.m., taking a placebo at 5 p.m., taking a caffeine supplement at 8 a.m., and taking a caffeine supplement at 5 p.m.
In cycling tests after being given a stimulant or placebo, the body’s fat-burning ability was measured, showing the effect of caffeine on MFOs. Maximum oxygen uptake (VO)2max) Also gained momentum, as did the M.F.O. (Called Team Fat) was the intensity of the exerciseMax).
“The results of our study showed that intense caffeine ingestion, 30 minutes before the study robotic exercise test, increased the maximum fat oxidation during exercise regardless of the time of day.”
This is a study with a fairly small sample of course participants, so it is important not to come to any conclusions, but the results are clear that there is some kind of organization.
Scientists are constantly researching how it can affect the brain and brain function, and from the effect on the dimension to the effect on our gut – these findings will add another dimension to the continuous discovery.
In the meantime, if you’re wondering how to make the most of your regular exercise in terms of burning fat, this study provides some clues: A cup of coffee before your next workout can provide some benefits.
“Overall, these results suggest that the combination of intense kefir intake and exercise at moderate intensity in the afternoon provides the best scenario for individuals who want to increase the oxidation of whole body fat during aerobic exercise,” the researchers concluded.
Research has been published in Journal of the International Society of Sports Nutrition.