Caffeine is the most important ingredient in all stimulant-based pre-workout and fat-burner supplements considered for its ergogenic, performance-enhancing effects. We all are aware of the impact Caffeine has on one's energy levels & its ability to kick us out of the lazy mornings & keep us wide awake during long days of work. But this article will discuss the reason why it is so “important” and its effects on work out performance and how it induces fat loss. We will also review the right timing to consume Caffeine and its dosing to reap the maximum benefits.
How Caffeine Affects Exercising?
Apart from being a well-documented brain stimulant, Caffeine is known to have an ergogenic i.e , performance-enhancing effect. During exercise, Caffeine stimulates hormones, most notably the hormones epinephrine, also known as adrenaline. With an enhanced level of adrenaline in the bloodstream, more stored fat breaks into fatty acids. The process allows the body to utilize more fat as an energy resource and does not deplete other energy resources such as glycogen. By sparing glycogen for future use, an athlete can perform physically longer before fatigue sets in. Studies have shown that an hour after consuming 330 mg of Caffeine, cyclists were able to 20% further compared to ingesting no caffeine at all. Also, elite athletes performing in high-intensity sports have had improved performances post caffeine ingestion.
How Caffeine Induces Fat Loss?
A study of eighteen thousand individuals showed that regular Caffeine users weigh less than non-Caffeine users. There are multiple reasons why this happens: -
The rate at which you burn calories while resting is known as Resting Metabolic Rate (RMR). Caffeine increases your resting metabolic rate, i.e., raises your energy expenditure by 3-11 %. Therefore, higher your RMR, the more comfortable it gets to lose weight & burn more fat.
It increases the number of fat cells that you have in your bloodstream. Caffeine splits up your stored fat into these free fatty acid molecules so that they can be burned inside the muscle tissue while you exercise. Your body naturally tends to use sugar or carbohydrates for fuel while working out. Consuming Caffeine pre-workout will pivot your body away from burning sugar & instead favor the burning of these free fatty acids. This process is called lipolysis.
Caffeine helps activate the Hormone Sensitive Lipase (HSL) that allows in snipping up the stored glycerides inside the lipid droplet of your fat tissues, resulting in more fat loss.
No Caffeine will not magically burn all the fat. Caffeine is just a cherry on the cake that acts as a stimulant to burn that excess fat faster and just like any other supplement, it works only when it is used in conjunction with a workout plan and a healthy diet.
Caffeine Timings & Quantity
First Thing In The Morning? Well Not Really!
Did you know that drinking coffee as soon as you wake up isn't that beneficial? When you wake up, you feel exhausted and groggy, but whether you have coffee or not, within 30 mins, you already feel awake to get your day started; why? The reason being the hormone called Cortisol. Caffeine and Cortisol have similar physiological "awakening" effects on our bodies. Caffeine boosts Cortisol levels, amongst other things. But cortisol automatically starts to peak as soon as we wake up in the morning and hence caffeine/coffee is not necessarily required. Instead, if you wait till later when Cortisol drops and then have a strong cup of coffee, you will feel the effects even more!
As A Pre-Workout
Consuming Caffeine as a pre-workout 30–60 mins before you hit the gym or any physical activity is the best timing. You will reap most of the benefits that Caffeine has to provide, including an increased rate of fat loss, enhanced performance & mental focus. But be advised, caffeine can have a disruptive effect on your sleep it’s best to take to avoid it 3-4 hours before bed time.
Caffeine has its perks but needs to be regulated too. Ideal dosages of Caffeine vary from person to person as everyone is affected by Caffeine differently. Going by the FDA's reports, up to 400mg of Caffeine for healthy adults a day appears to be the safe amount. To give you a perspective, that's roughly the amount of Caffeine you will find in four cups of brewed coffee, ten cans of soda, or two energy drinks.
Do You Need A Caffeine Supplement?
Caffeine is a prevalent and well researched dietary supplement for athletes and bodybuilders. As mentioned, it is proven to induce fat loss, boost physical performance, and provide numerous other benefits.
Researchers suggest a dosage range of 4 to 6 mg/kg body weight to reap the maximum benefits from caffeine. This is not possible by merely drinking coffee or green tea in a day, which is why supplementing caffeine becomes so essential. Supplementing caffeine helps to achieve the daily caffeine intake goals conveniently.
Taking a caffeine supplement makes it easier to consume the required amount of caffeine in a shorter span of time.
The caffeine supplement to achieve your fat loss goals would be good fat burner like Epicvita Ripcut Thermo with a safe dosage of caffeine in it. Along with the caffeine, the other ingredients in Ripcut Thermo form a perfect stack to boost fat-loss.