Do you want to increase physical performance and burn more fat? If so, look no further than your cup of coffee. The majority of people know that caffeine is the active component in coffee, but far fewer people understand the potent effects this compound has on various health factors.
Can drinking coffee really help you burn fat? The answer is a resounding YES. According to one study published in the American Journal of Clinical Nutrition coffee promotes fat loss primarily by two pathways: increasing metabolic rate and increasing fat oxidation.
First, it is important to know what these terms mean. Metabolic rate, often just called metabolism, is the rate at which the body converts fuel into energy. The body needs energy, and a lot of it. Even during times of rest, the body is metabolizing available fuel to perform crucial unseen functions including breathing, cellular repair, and maintaining blood flow. What gets metabolized? The foods and drinks we consume, as well as our stored fat, which leads us to fat oxidation.
Fat oxidation simply put is the process by which fat is broken down and used as energy. This utilization of fat as energy decreases the size of adipose (fat) tissue cells and reduces fatigue by sparing muscle glycogen storages.
Clearly, anything we can do to increase our metabolic rate and fat oxidation has tremendous health benefits. So, go ahead and grab that second cup.
Now what about performance? One study published in the American Journal of Sports Medicine found that athletes who consumed caffeine prior to exercising could train at a higher-intensity, and for longer periods of time. The bridge linking caffeine to enhanced performance and endurance is resistance to fatigue. There is less evidence for the effects of caffeine on strength, however researchers are optimistic.
When should you take caffeine? Ideally, you should consume your caffeine between 30 and 60 minutes before your workout. This is because caffeine reaches peak levels in the bloodstream during this window of time. Aligning your workout with this time frame will provide you the greatest energy and performance benefits.
How much caffeine should you take? The effective dose varies from study to study, but the consensus is in the range of 200-400mg. Some studies that tested doses of 500mg and beyond saw even more robust effects, but be warned, exceeding these levels could be potentially hazardous.
Excited to reap all the benefits caffeine has to offer? Not so fast. Don’t make the mistake of reaching for the nearest energy drink or soda. Although these products do contain caffeine, they also contain exorbitant amounts of sugar and harmful chemicals. Instead, reach for WarmUp Protein Coffee. A product that you can trust to deliver 223mg of caffeine and 15 grams of high-quality protein per serving!
Whether you want to lose a few pounds, or want to optimize your health, adding caffeine to your life can help to achieve your fitness goals!