Pre-workout Caffeine: Increase Fat Burning
Along with creatine, the caffeine is my favorite substances (I think I`m not the only one enjoying a good coffee with cold). However, today I will discuss how caffeine has other less known effects, especially at the post-workout. That`s why you might want to take caffeine before training …
Caffeine improves performance and fat loss
Caffeine is in famous athletes for decades, thanks largely to its powerful stimulating effect, which helps reduce feelings of fatigue, and its effect lipolytic especially if we take it as a pre-workout.
The latter is very attractive even when we talk about sedentary people, since it has been observed that intake of at least 4 mg of caffeine / body kg, it helps increase our basal metabolism and even encourage the use of fat as an energy source.
Taking caffeine before training
Some researchers have studied their effects on the peri-workout (time period that encompasses both pre- intro- and post training) compared with a high carbohydrate beverage. As a result,
It was noted that caffeine, last 1h after having consumed before training, increased oxygen consumption and use of free fatty acids (FFA) for energy, in other words, caffeine favored the use of “fat” by cell.
This effect on lipid metabolism, can help oxidize more fat throughout the day and thus, improve both the yield and the body composition.
Effectiveness of Caffeine
Many experts believe that caffeine has a low effect on the calories we spend or even the feeling of fatigue and its effect is more like a placebo supplement. In my opinion and contrary to this argument, I think the problem lies with the amount of caffeine used .
Without going any further, some studies show as intakes 5 and 10 mg of caffeine / kg body increase oxygen consumption, the levels of free fatty acids after several hours, which would support the studies cited above.
This increase in oxygen uptake by muscle cells, may be due to the need of the body to oxidize (or use) the fatty acids that have been released by the training and caffeine.
Caffeine and COPD
At this point, we believe that a high intensity training or just an exercise to produce a strong muscle contraction (weight) accompanied by high doses of caffeine can improve our body composition, since the second potentiate the effect of the first.
To do this we have the following paper 4 in which we selected a group of people to see how caffeine affected the EPOC effect (Oxygen Consumption Post-Exercise)
Caffeine study before training
The subjects did not change their diet or took any drug or supplement to avoid possible changes in the results. The protocol followed was simple, taking caffeine or placebo 1 hour before training with a routine weights close to failure.
Respiratory coefficient results
The results obtained were very similar to those I mentioned earlier. Increased oxygen uptake in the group that consumed caffeine (10-20% over placebo effect) was observed. Something that attracts attention is the change in the respiratory coefficient: parameter that tells us if the cell is using “fat” or glucose as an energy source.
By consuming caffeine, higher than the coefficient values were observed, which means that when consumed 1h before the body used more glucose as an energy source, however, within 30 minutes of training, was seen as down, reflecting one greater use of “fat” as fuel, as is shown in figure
Caffeine to Improve Fat Burning
I personally believe that consuming caffeine in high intensity workouts can be of great help to improve metabolic flexibility, or in other words, improve the use of both fatty acids and glucose by the cell.
It would be interesting to practice without introducing carbohydrate in peri-workout (both pre- and post-training) and introduce a high amount of caffeine in the pre-training.
Amount of caffeine
In my opinion, an intake of 5-6 mg / kg body (people without overweight) would be ideal. The problem we found is that often people consume approximately 250-300 mg of caffeine / day, which would mean an intake of 3.5 mg / kg body. This dosage may fall short in some cases, why in many studies is seen as caffeine has no benefit in athletes.
Routines High Intensity Training
Advise workouts where occur high muscle contraction (weight training) or high metabolic impact (ATP AMP), such as sprints or HIIT, which despite being exercises that consume a high amount of glucose during exercise, then the body promotes the use of fat during later hours, something that will benefit our goal: Lose fat.
In summary, we can see how include certain training at high intensity with low carbohydrate intake and high caffeine, can promote release of fatty acids for use by peripheral tissues throughout the day.