Andrew Huberman· PhD
If you were to go out for 15 minutes and you drank caffeine before you went, yes, you'll probably oxidize more fat per unit time.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
If you were to go out for 15 minutes and you drank caffeine before you went, yes, you'll probably oxidize more fat per unit time.
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The bottom line is if you like caffeine and you can use it safely, ingesting somewhere between 100 and 400 milligrams of caffeine prior to exercise, somewhere between 30 to 40 minutes before exercise can be beneficial if we're talking about fat oxidation, burning more body fat.
Caffeine intake before exercise in the morning increased fat oxidation to similar levels that occur during the afternoon without caffeine.
These results suggest that a combination of caffeine intake before afternoon exercise provides the most robust whole-body fat oxidation.
Caffeine intake (3 mg/kg) 30 minutes before exercise increased fat oxidation by 11% in the morning and 13% in the afternoon.
But if the participants took in...it was actually quite a large amount of caffeine, 30 minutes before exercise in the morning, their fat oxidation was equivalent to if someone exercised in the afternoon without any caffeine.