[ad_1]
If you’re looking to maximize the amount of fat burned in your next workout, consider having a coffee half an hour before you start – as a new study suggests, it can make a significant difference in fat burning, especially longer. late in the day.
Researchers have found that 3 milligrams of caffeine per kilogram of body weight – about half a dose of caffeine, usually held at around 6 mg / kg – can increase the rate of fat burning during aerobic exercise, based on results collected from 15 male volunteers. .
Coffee dose has been shown to increase the peak rate of fat oxidation (MFO, a measure of how efficiently the body burns fat) by an average of 10.7% in the morning and 29% in the morning. afternoon.
This adds to what we already know about MFO: that it is lower in the morning than in the afternoon, as is overall aerobic capacity.
“The recommendation to exercise on an empty stomach in the morning to increase fat oxidation is common,” says physiologist Francisco José Amaro-Gahete of the University of Granada in Spain.
“However, this recommendation may lack a scientific basis, as it is not known whether this increase is due to exercise in the morning or going without food for a longer period.”
Researchers were also keen to take a closer look at the relationship between caffeine and exercise. The stimulant is often associated with improved athletic performance, although the science behind this link is not as comprehensive as it could be.
Over the course of four weeks, the 15 study volunteers underwent four tests in random order: take a placebo at 8 a.m., take a placebo at 5 p.m., take a caffeine supplement at 8 a.m., and take a supplement. of caffeine at 5 p.m.
In subsequent cycling tests after the administration of the stimulant or the placebo, the body’s fat-burning ability was measured, showing the impact of caffeine on MFO. Maximum oxygen consumption (VO2 max) was also increased, as was the intensity of the exercise that elicited MFO, (which the team calls Fatmax).
“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 Amaro-Gahete.
This is a study with a fairly small sample of participants, of course, so it’s important not to jump to too broad a conclusion, but the results are clear enough to suggest that there is some kind of association. .
The findings add another dimension to the ongoing discoveries scientists are making about how caffeine can affect the functioning of our brains and bodies, and there is still a lot to learn – from its impact on sleep to how caffeine can affect the functioning of our brains and bodies. ‘she has on our intestines.
In the meantime, if you’re wondering how to get the most out of your regular exercise routine in terms of fat burning, this study provides some clues: A cup of coffee before your next workout may well offer benefits.
“Overall, these results suggest that a combination of acute caffeine consumption and moderate-intensity afternoon exercise provides the best case scenario for people looking to increase whole-body fat oxidation during the day. ‘aerobic exercise,’ the researchers conclude.
The research was published in the Journal of the International Society of Sports Nutrition.
[ad_2]
Source link