Caffeine, about 3 milligrams per kilogram (mg / kg), equivalent to a strong coffee, increases the rate of fat burning half an hour before aerobic exercise, a new study suggests.
The study also found that if exercised in the afternoon, the effect of caffeine is greater than in the morning. “The results of our study showed that acute caffeine ingestion 30 minutes before the aerobic exercise test increased maximum fat oxidation during exercise regardless of the time of day,” lead researcher Francisco Jose Amaro of the University of Granada in Spain -Ghet said.
For the study, researchers aimed to determine whether caffeine – one of the most consumed ergogenic substances in the world to improve sports performance – actually increases oxidation or “burning” of fat during exercise is.
A group of men aged 32 participated in the research, completing an exercise test four times at seven-day intervals. Subjects ingested 3 mg / kg caffeine or a placebo at 8 am and 5 pm (each subject completed the tests in all four conditions in random order). The condition before each exercise test (hours after last meal, physical exercise, or consumption of stimulants) was strictly standardized, and oxidation of fat during exercise was calculated accordingly.
In summary, the findings of this study suggest that a combination of moderately intense caffeine intake and aerobic exercise in the afternoon provides the optimal scenario for those wishing to increase fat burning during physical exercise.