A study suggests that drinking coffee before exercising can help burn more fat. There was already research showing an association between caffeine consumption and higher exercise performance. However, this data was limited on whether caffeine increases the body’s ability to burn fat. Using graded exercise tests on active men, scientists have further examined the effect of caffeine on fat oxidation during morning and afternoon workouts.
The churches ont found the forecasts suggesting that the ingestion of a quantity of coffee equivalent to a cup of strong coffee 30 minutes before an aerobic exercise involves an increase in the combustion of grasses, surtout if the activity avait lieu la afternoon. Caffeine is a stimulant found naturally in coffee beans, tea leaves, and cocoa beans. Commercial energy drinks and many other foods also contain caffeine. Moderate consumption of this stimulant can increase alertness, cognitive function, and weight loss.
In general, healthy adults are advised to consume no more than 400 milligrams (mg) of caffeine per day, which is the equivalent of about 4 to 5 cups of coffee. However, some people metabolize caffeine differently and experience negative effects at lower levels of consumption.
In 201, a summary of 21 published meta-analyses suggested that caffeine might increase exercise performance by improving anaerobic power, aerobic endurance, and muscular strength. The data also showed that the positive effect of caffeine on these performance markers is more pronounced during aerobic exercise sessions than during anaerobic exercise.
Despite evidence showing that caffeine helps physical performance, little research has been done on whether it helps the body burn fat. To investigate the ability of caffeine to improve fat burning capacity, scientists from the Department of Physiology at the University of Granada (UGR) in Spain examined the effect of caffeine intake on the maximum rate of body fat oxidation (MFO) of active men during a graduated exercise. Test. The study was conducted between June and November 2019, and the results appear in the Journal of the International Society of Sports Nutrition.
Does consuming caffeine help burn more fat?
The researchers recruited 15 active men whose average age was 32 years. All of these participants were non-smokers who had no health conditions that could be made worse by exercise and were not taking any medications or drugs. All of them also had previous resistance training experience and consumed less than 50 mg of caffeine per day.
In this triple-blind, placebo-controlled study, each participant performed an exercise test four times, twice in the morning and twice in the afternoon, using a cycle ergometer. An interval of 7 days separated each trial. Thirty minutes before each trial, participants consumed either 3 mg per kilogram of body weight of caffeine, the equivalent of strong coffee, or a placebo of pure microcrystalline cellulose. The researchers measured MFO and maximal oxygen uptake (VO2max) using indirect calorimetry and calculated the exercise intensity needed to achieve optimal MFO.
The results of the study showed that:
Caffeinated participants had an increase in MFO and VO2max during exercise tests that were performed in the morning and afternoon. The afternoon exercise test showed greater increases in MFO and VO2max than the morning exercise test. During morning exercise sessions, caffeine consumption increased MFO to a similar level as in afternoon tests in participants who did not consume caffeine. The results of the study showed that acute caffeine intake 30 minutes before performing an aerobic exercise test increased maximal fat oxidation during exercise. It doesn’t matter what time of day.
Therefore, the researchers suggest that consuming a cup of strong coffee or an equivalent amount of caffeine shortly before a moderately intense afternoon aerobics session is the best setting for maximal fat oxidation throughout the body.
What are the dangers of caffeine consumption?
As with any drug, excessive caffeine consumption can cause unpleasant side effects. Including insomnia, restlessness, anxiety, rapid heartbeat, nausea, and headaches. For people with certain underlying health conditions, such as an irregular heartbeat, caffeine may exacerbate symptoms related to their condition. People who are concerned that caffeine consumption may worsen their condition should consult a doctor before consuming caffeinated products.
Caffeine increases maximal fat oxidation during a graded exercise test: is there a diurnal variation? Journal of the International Society of Sports Nutrition vol.
Wake up and smell the coffee: caffeine supplementation and exercise performance: an overview of 21 published meta-analyses.
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