1. Caffeine burns fat faster in men
According to a new study published in the Journal of the International Society of Sports Nutrition, consuming 3 milligrams per kilogram (mg/kg) of caffeine, which is equivalent to a cup of strong coffee ingested half an hour before aerobic exercise significantly increases the rate of fat-burning in men. The study also found that if the exercise is performed in the afternoon, the effects of the caffeine are more marked than in the morning.
“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,” said lead researcher Francisco Jose Amaro-Gahete from the University of Granada in Spain.
2. The study
For the study, the researchers aimed to determine whether caffeine one of the most commonly-consumed ergogenic substances in the world to improve sports performance does increase oxidation or “burning” of fat during exercise.
A group of men with a mean age of 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 am and 5 pm (each subject completed the tests in all four conditions in random order).
The conditions before each exercise test (hours elapsed since the last meal, physical exercise, or consumption of stimulant substances) were strictly standardized, and fat oxidation during exercise was calculated accordingly.
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.