25/03/2021 at 6:53 PM #31459Anonymous UserParticipant
Coffee before exercising boosts fat burning
According to a recent study, drinking a strong coffee before exercising increases fat burning. The caffeine contained in coffee is said to be responsible for the effect.
Increase fat burning with caffeine
Drinking a strong coffee before exercising – ideally in the afternoon – is said to increase the body’s fat burning and thus make it easier to lose weight. Researchers from the University of Granada (Spain) showed that taking around three milligrams of caffeine per kilogram of body weight 30 minutes before a sporting session is associated with significantly better fat burning. This is roughly the amount of caffeine in a mug of strong coffee.
For the study, 15 men with an average age of 32 completed four stress tests seven days apart. The tests were performed either in the morning at 8 a.m. or at 5 p.m. Half an hour before the test, the subjects received three milligrams of caffeine per kilogram of body weight or a placebo. Participants were not allowed to eat a meal several hours before the test. During the tests, the participants’ fat burning was measured. “The results of our study showed that taking caffeine 30 minutes before performing an aerobic exercise test increased the maximum fat oxidation during exercise, regardless of the time of day,” summarizes the study author.
Coffee and exercise
Some athletes are already taking dietary supplements with caffeine because they can improve their performance. The result of the new study proves that caffeine consumption can not only increase performance, but also boost fat burning. But only if the exercise takes place in the afternoon: The fat burning in the morning with caffeine was about the same as with training in the afternoon without caffeine. According to the research group, the interaction of coffee and a later time could be the optimal scenario for people who want to increase their fat burning during physical activity, as is the case, for example, when losing weight.
How Much Caffeine is Required?
In the study mentioned, the caffeine was administered via caffeine tablets. Most people, however, consume caffeine through coffee. 100 milliliters of black coffee can contain up to 80 milligrams of caffeine. With a body weight of 70 kilograms, one would have to consume 210 milligrams of caffeine according to the study results, i.e. a little more than 200 milliliters of black coffee. This amount is also found in many caffeine tablets.
According to health information from the federal government, an intake of 200 milligrams of caffeine as a single dose and a total of 400 milligrams spread over the day is considered harmless. With a single dose, no more than three milligrams per kilogram of body weight should be taken.
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