If you’re a fitness enthusiast always on the lookout for ways to enhance your workouts and maximize fat-burning, there’s a potent ally you might have been overlooking: caffeine. For years, studies have hinted at the positive impact of caffeine intake before endurance exercise, and in January 2021, an exciting study in the Journal of the International Society of Sports Nutrition reaffirmed these findings.

Researchers from the Department of Physiology at the University of Granada (UGR) delved into the world of caffeine and exercise, shedding light on how this simple addition can revolutionize your workout routine. They discovered that sipping on the equivalent of an 8 oz cup of black coffee, containing caffeine at a dose of about 3 mg/kg (similar to a strong coffee), just 30 minutes before aerobic exercise could significantly amp up your fat-burning prowess.

Morning vs. Afternoon: Unleashing the Caffeine Effect

Notably, the study also unveiled a fascinating time-dependent aspect of caffeine’s influence. When it comes to the time of day, it turns out that the afternoon holds a unique advantage. In essence, if you’re planning to incorporate caffeine into your workout regimen, an afternoon sweat session seems to yield even more impressive results.

To uncover these insights, the study involved 15 men with an average age of 32. They underwent an exercise test four times, spaced out over seven-day intervals. Before each test, participants either ingested 3 mg/kg of caffeine or a placebo at two distinct times—8 am and 5 pm. Each participant completed all four tests in random order, and the conditions preceding each exercise session were meticulously standardized.

The Revelations: Optimal Fat-Burning Scenarios

So, what did the study reveal? Caffeine consumption 30 minutes prior to an aerobic exercise test consistently led to increased maximum fat oxidation during exercise, regardless of the time of day. However, the magic truly unfolded in the afternoon.

When participants exercised later in the day, they burned more fat compared to their morning workouts, assuming all other variables, such as fasting duration before exercise, remained consistent. This intriguing finding suggests that the combination of acute caffeine intake and moderate-intensity aerobic exercise, especially in the afternoon, provides the ideal recipe for anyone aiming to supercharge their fat-burning journey.

The Takeaway: Caffeinate for Optimal Fat-Burning

In essence, here’s your actionable takeaway: next time you’re gearing up for your aerobic workout routine, consider savoring an 8 oz cup of black coffee about half an hour before you hit the gym or your favourite running route. This simple ritual could help your body tap into its fat stores more efficiently during your workout, potentially assisting you in maintaining your ideal weight or shedding those extra pounds.

If you’re already a fan of afternoon workouts, you’re in for a treat. Exercising later in the day seems to amplify the fat-burning effects of caffeine, making your post-lunch session even more rewarding.

So, embrace the power of caffeine, and let it be your secret weapon in the pursuit of a leaner, healthier you.

Reference

Mauricio Ramírez-Maldonado, Lucas Jurado-Fasoli, Juan del Coso, Jonatan R. Ruiz, Francisco J. Amaro-Gahete. “Caffeine increases maximal fat oxidation during a graded exercise test: is there a diurnal variation?” Journal of the International Society of Sports Nutrition, 2021.

[Read more here](https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00400-6)

Eat Smart, Live Well, Look Great,

Dr. Meschino