According to a new study published in the Journal of the International Society of Sports Nutrition, taking caffeine or drinking strong coffee 30 minutes before aerobic exercise, can increase fat burning. The authors wrote that if exercise is done in the afternoon instead of in the morning, the effects of caffeine are greater.
Francisco Jose Amaro Gahete, Ph.D. author of the book and a physiologist at the University of Granada also added, “It is common to recommend exercising on an empty stomach in the morning to increase fat oxidation”.
He said, however, this proposal may be lacking on scientific grounds, as it is still unknown this fat burn increase is due to exercising in the morning or going without food for a lengthy period of time.
15 men, an average of 32 years old completed an exercise test four times at 7-day intervals. All took a 3 mg/kg dose (3 milligrams for each kilogram of theirs body weight) of green coffee bean powder, about similar to a strong coffee, or a placebo melt in the water.
Each person completed the test in random order under all four conditions and took caffeine or a placebo at 8:05 a.m. 30 minutes before each test.
Participants took caffeine or a placebo and relaxing for half an hour before starting the cycling exercises test every day. The research team standardized the conditions in front of each test.
Also, including the pass hours since the last meal, the consumption of stimulants, and physical exercise and measured for fat oxidation, highest oxygen uptake, and the exercise severity.
The researcher establishes that caffeine intake 30 minutes before the aerobic exercise rise fat oxidation during the exercise, whatever the time of day. Simultaneously the rate of burning fat in the afternoon was higher than in the morning for an hour similar to fasting.
In contrast to placebo, caffeine raises fat oxidation by 10.7% in the morning and 29% in the afternoon. Caffeine also increased exercise severity by 11% in the morning and 13% in the afternoon. There was also extra oxygen to carry in the afternoon.
The authors wrote, in general, these results suggest that a combination of moderate to severe caffeine consumption at noon and a combination of exercise is the perfect scenario for those looking to increase body fat oxidation during aerobic exercise.