Caffeine has shown to increase maximal fat oxidation rate and also improve aerobic capacity.
This research investigated if there was a difference in the rate fat was oxidized (burned as energy) from ingesting caffeine in the morning compared to the afternoon (Ramírez-Maldonado M, et al., 2021).
The participants were 15 active men not regularly consuming caffeine.
The participants completed a graded exercise test and was given either 3 mg of caffeine per kg of body weight at 8 am or 5 pm or a placebo according to a crossover design.
The researchers found that the fat oxidation and also the VO2max were significantly higher in the afternoon than in the morning.
VO2max is maximal oxygen uptake and a measurement of physical fitness.
Compared to the placebo, caffeine increased the average fat oxidation rate by 10.7% in the morning, and by 29.0% the afternoon.
These participants burned a lot more fat when ingesting the caffeine in the afternoon. However, you need to be careful with consuming caffeine in the afternoon, because it can interfere with your sleep.
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? J Int Soc Sports Nutr. 2021 Jan 7;18(1):5.
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