The stimulating effects of caffeine are widely known, can help the body stay awake during the day or endure more in sports workouts. Many take it in the form of a supplement, such as drinks or pills, to act on the feeling of tiredness and improve performance. But it doesn’t just work for this, a recent study by scientists at the University of Granada has shown that the intake of about 3 mg/kg caffeine half an hour before performing aerobic exercise significantly increases fat burning.
In a paper published in the Journal of the Society of Sports Nutrition, researchers sought to find out if caffeine, one of the most consumed ergogenic substances in the world to improve sports performance, actually increases oxidation or burning of fats during exercise.
The combination of acute caffeine intake and moderate-intensity aerobic exercise in the afternoon translates into the best scenario for all those looking to increase fat oxidation
Regarding the research methodology, a total of 15 men participated, with an average age of 32 years, who completed an exercise test four times in separate intervals for seven days. Half of them ingested 3 mg/kg of caffeine and the other half a placebo at 8 a.m. and 5 p.m. The conditions before each exercise test (fasting hours, physical exercise exercise or consumption of stimulating substances) were strictly standardized, and fat oxidation during exercise was calculated in response to it.
Maximum fat oxidation, 30 minutes before exercise and in the afternoon
The results of the study showed that acute caffeine intake 30 minutes before the practice of aerobic exercise increased the maximum fat oxidation regardless of the time of day, but, in addition, a variation between morning and afternoon was confirmed, being during the latter when the highest values were recorded.
The researchers make it clear that caffeine will only produce the desired effect if you take into account the amount and how it is ingested. In this way, the lead author of the study, Francisco José Amaro-Gahete, explains that it is widespread within the practical area. However, this recommendation may lack a scientific basis, as it is unknown whether this increase is due to the exercise in itself in the morning hours or to the fact that it remains fasting for a prolonged period.
Thus, the research concludes that the combination of acute caffeine intake and aerobic exercise at moderate intensity in the afternoon translates into the best scenario for all those who seek to increase fat oxidation during physical exercise.
Recommended daily caffeine dose
Although the study clearly states that the appropriate dose is 3 mg/kg to achieve the desired results, it is recommended not to exceed 6 mg/kg daily. In the first case, this means that, for example, if a person weighs 70 kg, the effect is only valid if at least 200 mg is taken. In the second case, and using the same weight as a base, the maximum dose would be 420 mg.
The most important thing is that everyone evaluates their tolerance to know how much to take without having side effects.