Posted on 03/23/2021 12:30:16 PM PDT by Red Badger
Scientists from the Department of Physiology of the University of Granada (UGR) have shown that caffeine (about 3 mg/kg, the equivalent of a strong coffee) ingested half an hour before aerobic exercise significantly increases the rate of fat-burning. They also found that if the exercise is performed in the afternoon, the effects of the caffeine are more marked 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 most commonly consumed ergogenic substances in the world to improve sports performance—actually does increase 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 commonplace. However, this recommendation may be lacking a scientific basis, as it is unknown whether this increase is due to exercising in the morning or due to going 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, completing an exercise test four times at seven-day intervals. Subjects ingested 3 mg/kg of caffeine or a placebo at 8am and 5pm (each subject completed the tests in all four conditions in a random order). The conditions prior to each exercise test (hours elapsed since last meal, physical exercise, or consumption of stimulant substances) were strictly standardized, and fat oxidation during exercise was calculated accordingly.
Maximum fat oxidation
"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," explains Francisco J. Amaro. The existence of a diurnal variation in fat oxidation during exercise was confirmed, 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 similar way 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 optimal scenario for people seeking to increase fat-burning during physical exercise.
Explore further
Exercise boosts memory like caffeine
It certainly increases the odds of me going to the gym every Saturday morning.
Well sure, it’s a stimulant, it increases fat burning even if you don’t exercise after drinking it ;)
this tip has been around for a long time..the caffeine gets fat cells into your bloodstream..
So, I can drink myself skinny?...................
I’ve known thin alcoholics in my life, but none of them lived to what we would now consider “old age”. Most all their calories were from alcohol and the liver wears out, I think.
...and will soil your britches if you don’t have a toilet nearby...
just sayin’....
As an athlete in school and an amateur athlete afterwards and training my whole adult life as a long distance runner and to stay fit, I have watched the advice about whether to drink coffee or not drink coffee go back and forth for decades.
I quite drinking coffee early on in my life because I didn't like the taste and the bad breath it gave me. But following the changing advice from the "experts" was out of the question. I would have developed tennis match neck or vertigo if I followed what they claimed.
Because the advice from private studies, as well as government reports, has swung from one end of the spectrum and back many times over the years.
That's why I tell my younger friends to do what they want and not wait to take the advice of studies and reports because they don't really know what they are talking about either.
it's a free country. Enjoy your freedom to choose yourself.
But what if you get one of those Starbucks latte type coffees, which are full of calories? Do you still get any benefit from coffee and caffeine towards weight loss?
“Well sure, it’s a stimulant, it increases fat burning even if you don’t exercise after drinking it ;)”
Yes. And it’s been known for 50 years or so. Maybe more.
Especially if your choice of exercise is a 10 mile run.
Lots of porta potty use at about the halfway point of every half marathon I’ve run
then that becomes 'you're wasting your time..and money...'
coffee black because BCM &^)
Definitely, if you drink enough of it. It’s doubly effective because not only will it increase your metabolic rate, but it is also an appetite suppressant.
Of course, you’ll probably be a skinny person with insomnia and hypertension...
I got my degree at the University of Arugula!
Can I just have the coffee and skip the exercise?
The science is settled...................for this week...............
Is have 3 cups per day. 1 on the weekends
How about a strong coffee IN LIEU of a workout?
We are actually going to Granada tomorrow morning. When we first moved to Spain we relied more on translation programs. Instead of Granada the city was called Pomegranate.
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.