Scientists at the University of Granada have been able to verify that caffeine increases fat oxidation during aerobic exercise
Caffeine is not only a drug that 90% of Spaniards need to increase their alertness every morning, but also a sports supplement. More than 300 mg of caffeine per day (equivalent to five types of espresso) will make our body consume more fat as fuel. Therefore, we have more aerobic exercise capacity, the so-called “background”.
What is not yet known is what happens when a low dose of the drug is taken, whether this effect is maintained, and whether it affects us taking caffeine in the morning or in the afternoon. Scientists from the Department of Physiology at the University of Granada (UGR) answered this question in a question. Research published in the Journal of the International Society of Sports Nutrition.
The experiment was conducted on 15 men with an average age of 32 years. Participants must complete four stress tests, with 7 days between each test. One group took 3 mg of caffeine per kilogram of body weight, which is equivalent to a single cup of strong coffee.
One group received caffeine at eight in the morning, the other received caffeine at five in the afternoon, and the control group had no caffeine but a placebo. The researchers ensured that other variables, such as the number of hours since the last meal, physical exercise performed or intake of other stimuli, are not affected.
Burn more fat at any time
The results showed that caffeine intake half an hour before aerobic exercise can increase the fat burning rate by 11%. They also found that if you exercise in the afternoon, the effect of caffeine is much more pronounced than in the morning (13%), although the difference is not obvious.
In the experiment, some known things have been confirmed, that is, fat oxidation and aerobic exercise capacity in the morning are slightly lower than in the afternoon, which is equivalent to fasting for several hours. This distinction is important because when we train on an empty stomach, the oxidation of fat also increases because less glycogen is available.
In short, if you want to burn more fat during aerobic exercise, you can drink coffee at 5 o’clock in the afternoon and jog after half an hour. However, remember that this method of burning fat is very ineffective compared to controlling your diet and engaging in high-intensity exercise to increase your metabolism and allow you to burn more fat throughout the day.