运动前半小时喝一杯浓咖啡会增加脂肪燃烧
诸平
据西班牙格拉纳达大学(University of Granada)2021年3月22日提供的消息,最新研究发现,运动前半小时喝一杯浓咖啡会增加脂肪燃烧。相关研究结果于2021年1月7日已经在《国际运动营养学会杂志》(Journal of the International Society of Sports Nutrition)网站发表——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(Open Access)? Journal of the International Society of Sports Nutrition, 2021; 18 (1) : 5. DOI: 10.1186/s12970-020-00400-6. Published: 07 January 2021. https://doi.org/10.1186/s12970-020-00400-6.
格拉纳达大学(University of Granada简称UGR)生理学系的科学家表明,有氧运动前半小时摄入了咖啡因(约3 mg/kg,相当于浓咖啡),大大增加了脂肪燃烧的速度。他们还发现,如果在下午进行运动,则咖啡因的作用比早晨更明显。
在他们发表于《国际运动营养学会杂志》上的研究中,研究人员旨在确定咖啡因(caffeine)——它是世界上用来提高运动成绩的最常用的能量产生物质之一——是否真的会在运动中增加脂肪的氧化或“燃烧”。尽管它以补充剂的形式摄入非常普遍,但其有益功效的科学证据却很少。
这项研究的通讯作者、UGR生理学系的Francisco José Amaro-Gahete解释说:“建议早上空腹锻炼以增加脂肪氧化是很平常的事。然而,该建议可能缺乏科学依据,因为增加脂肪氧化究竟是由于早晨锻炼还是由于更长一段时间没有摄入食物所致,尚不清楚。”
Francisco José Amaro-Gahete领导的此项研究共有15名男性(平均年龄32岁,见上述截图)参与,每隔7天完成四次运动测试。受试者在上午8点和下午5点摄入3 mg/kg的咖啡因或安慰剂(每个受试者以随机顺序在所有4个条件下均完成了测试)。严格标准化每次运动测试之前的条件(自进餐后、进行体育锻炼或消耗刺激性物质后经过的小时数),并据此计算运动过程中的脂肪氧化。
最大脂肪氧化(Maximum fat oxidation)
Francisco José Amaro-Gahete解释说:“我们的研究结果表明,进行有氧运动测试前30分钟急性摄入咖啡因会增加运动期间的最大脂肪氧化。” 确认在运动期间脂肪氧化存在白天不同时段的变化,在同等的禁食时间,下午的数值高于早晨的数值。这些结果还表明,咖啡因增加了早晨锻炼过程中的脂肪氧化,但与下午无咖啡因摄入时观察到的情况类似。
总而言之,这项研究的结果表明,运动前半小时摄入咖啡因和在下午进行中等强度有氧运动相结合,为寻求在体育锻炼中增加脂肪燃烧的人们提供了最佳方案。
Background
There is evidence that caffeine increases the maximal fat oxidation rate (MFO) and aerobic capacity, which are known to be lower in the morning than in the afternoon. This paper examines the effect of caffeine intake on the diurnal variation of MFO during a graded exercise test in active men.
Methods
Using a triple-blind, placebo-controlled, crossover experimental design, 15 active caffeine-naïve men (age: 32±7 years) completed a graded exercise test four times at seven-day intervals. The subjects ingested 3 mg/kg of caffeine or a placebo at 8 am in the morning and 5 pm in the afternoon (each subject completed tests under all four conditions in a random order). A graded cycling test was performed. MFO and maximum oxygen uptake (VO2max) were measured by indirect calorimetry, and the intensity of exercise that elicited MFO (Fatmax) calculated.
Results
MFO, Fatmax and VO2max were significantly higher in the afternoon than in the morning (all P<0.05). Compared to the placebo, caffeine increased mean MFO by 10.7% (0.28±0.10 vs. 0.31±0.09 g/min respectively, P<0.001) in the morning, and by a mean 29.0% (0.31±0.09 vs. 0.40±0.10 g/min, P<0.001) in the afternoon. Caffeine also increased mean Fatmax by 11.1% (36.9±14.4 [placebo] vs. 41.0±13.1%, P=0.005) in the morning, and by 13.1% (42.0±11.6 vs. 47.5±10.8%, P=0.008) in the afternoon.
Conclusion
These findings confirm the previously reported diurnal variation in the whole-body fat oxidation rate during graded exercise in active caffeine-naïve men, and indicate that the acute ingestion of 3 mg/kg of caffeine increases MFO, Fatmax and VO2max independent of the time of day.
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