Scientists at the University of Granada (UGR) Department of Physiology found that taking caffeine (about 3 mg / kg, equivalent to strong coffee) 30 minutes before aerobic exercise significantly increased the rate of fat burning. Shown. They also found that the effects of caffeine were more pronounced in the afternoon when the exercise took place in the afternoon.
In their study, Journal of International Society of Sports NutritionResearchers have found that caffeine, one of the world’s most commonly consumed ergogenic substances to improve sports performance, actually increases the oxidation or “burning” of fat during exercise. The purpose was to judge whether or not. Despite the fact that consumption in the form of supplements is very common, there is little scientific evidence of its beneficial claims.
“It’s common to recommend exercising on an empty stomach in the morning to increase fat oxidation, but it’s unclear whether this increase is due to morning exercise or not eating. Therefore, this recommendation may lack scientific evidence for a longer period of time, “explains Francisco José Amaro-Gahete, the lead author of this study, in the Department of Physiology at UGR.
A total of 15 men (mean age 32 years) participated in the study and completed 4 exercise tests every 7 days. Subjects received 3 mg / kg of caffeine or placebo at 8 am and 5 pm (each subject completed the test in random order under all four conditions). The conditions prior to each exercise test (time elapsed from last meal, exercise, or stimulant consumption) were rigorously standardized, and fat oxidation during exercise was calculated accordingly.
Maximum fatty acid conversion
“The results of our study showed that acute intake of caffeine 30 minutes before running an aerobic exercise test increased maximal fatty acid formation during exercise, regardless of time of day,” Francisco said. J. Amaro explains. The presence of diurnal variation in fatty acid formation during exercise was confirmed, with values higher in the afternoon than in the morning for fasting at the same time.
These results also show that caffeine increases fat oxidation during morning exercise in a manner similar to that observed without caffeine intake in the afternoon.
In summary, the results of this study show that the combination of acute caffeine intake and aerobic exercise at moderate intensity in the afternoon provides the optimal scenario for people seeking to increase fat burning during exercise. Suggests.
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