For people wishing to burn fat and look slim and trim the new formula is to take strong coffee half an hour before afternoon exercise according to a new study.
Caffeine is a natural alkaloid used by both endurance and resistance athletes as an ergogenic aid. It is one of the most commonly-consumed ergogenic substances by both endurance and resistance athletes in the world to improve sports.
There is evidence that caffeine intake increases burning of fat during exercise and aerobic capacity, which are known to be lower in the morning than in the afternoon. Despite the fact that its consumption in the form of supplements is very common, the scientific evidence for its beneficial claims is scarce.
Researchers at the Department of Physiology of the University of Granada (UGR) conducted a new study to determine whether caffeine actually does increase oxidation or "burning" of fat during exercise and have found 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.
Their study has been published in the Journal of the International Society of Sports Nutrition.
The research examined the effect of caffeine intake on the diurnal variation of maximal fat oxidation rate during a graded exercise test in active men because metabolic flexibility, known as the capacity to adapt fuel utilization to substrate availability, has recently been suggested an additional key factor affecting performance in endurance disciplines.
"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.
"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 exercises.
For further reference log on to:
http://dx.doi.org/10.1186/s12970-020-00400-6