A study from the University of Granada shows that drinking a strong coffee half an hour before exercising increases fat burning.
Scientists from the Department of Physiology of the University of Granada have shown that consuming caffeine (about 3 mg / kg, the equivalent of a well-strong coffee) half an hour before doing aerobic exercise significantly increases fat burning.
Also, if sports practice is carried out in the afternoon, the effects of caffeine are more noticeable than if it is done in the morning.
To reach this conclusion, published in the Journal of the International Society of Sports Nutrition, the researchers set out to find out if caffeine, one of the ergogenic substances most consumed in the world to improve sports performance, really increases the oxidation or burning of fats during exercise. And, despite the fact that its consumption in the form of supplements is very common, “It is very widespread within the practical scope to recommend exercising on an empty stomach in the morning to increase fat oxidation during exercise. However, this recommendation could be lacking scientifically based, since it is unknown whether this increase is due to exercising in the morning or due to the fact of fasting for a long period of time “, explained the main author of this research, Francisco José Amaro-Gahete.
A total of 15 men (mean age 32) participated in the research, completing an exercise test four times at seven-day intervals. Subjects ingested 3 mg / kg of caffeine or a placebo at 8 a.m. and 5 p.m. (each subject completed the tests in all four conditions in a random order).
Likewise, the conditions prior to each exercise test (hours of fasting, physical exercise or consumption of stimulant substances) were strictly standardized, and fat oxidation during exercise was calculated in response to it.
“The results of our study showed that acute caffeine ingestion 30 minutes before performing an aerobic exercise test increased maximum fat oxidation during exercise regardless of the time of day,” Amaro stressed.
Similarly, the work confirmed the existence of a diurnal variation in fat oxidation during exercise, the values being higher in the afternoon than in the morning for equal hours of fasting. These results also show that caffeine increases fat oxidation during morning exercise in a manner similar to that 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 at moderate intensity in the afternoon provides the best scenario for individuals.
s that seek to increase fat oxidation during physical exercise .al, scientific support is scant.