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How to dose and time your coffee/tea consumption for fat loss

 

For you coffee and tea drinkers out there, you can kick your fat loss and strength up a notch 

Consuming 3.1-6mg of caffeine 60 minutes before exercise or non-exercise movement will give you 2 amazing benefits you don’t want to miss out on: 

  1. Increase in epinephrine that signals the body to break down stored body fat, release it into your blood stream, and get shuttled to your muscles to be burned for immediate workout fuel. Men and women have been shown to burn 2-4x more body fat during exercise than if you just drank water beforehand.

  2. Increase in muscular power you can tap into during your workout. Women have been shown to produce 10% more power and men 8% more power

For you tea drinkers out there, you also can kick things up a notch. Consuming 1-2 cups of yerba mate tea 60 minutes before exercise will give you 2 different benefits:

  1. Increases your epinephrine levels just like coffee, mobilizing body fat into your blood

  2. It also directly signals fat burning genes to initiate the GLP-1 fat burning pathway directly and will amp up fat burning by 24% 

What is my optimal coffee and tea dosage?

If you take your body weight and divide it by 2.2 and multiply that by 3.1-6mg. The more you ingest closer to 6mg per kg of body weight, the greater the fat oxidation will be during exercise. That is the range that people need to experience the accelerated fat loss and strength gains.

Brewing coffee yourself is the best way to keep your caffeine dose consistent day by day. A cup of coffee brewed at home when you grind the beans fresh typically has 200-300mg of caffeine in it. A fresh cup of yerba mate has 80mg of caffeine. 

References

Collado-Mateo, D., Lavín-Pérez, A. M., Merellano-Navarro, E., & Coso, J. D. (2020). Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis. Nutrients, 12(12), 3603. https://doi.org/10.3390/nu12123603

Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., … Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-020-00383-4

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