Eat these 2 foods before exercise to speed up fat burning! Weight loss doctor: Drinking coffee not only speeds up fat burning, but also helps you lift heavier weights through weight training

Some people are used to eating a piece of toast to replenish carbohydrates before getting up in the morning to exercise, while others believe that running on an empty stomach can burn more fat. What should you eat before exercise to increase energy consumption and improve the efficiency of burning fat? A weight loss doctor said that according to research, eating these two foods before exercise can speed up fat burning!

Weight loss physician Xiao Jiejian said that according to a randomized double-blind study published in the International Journal of Sports Nutrition (ISSN) in 2018, several healthy male college students were recruited and asked to fast for one night (10 hours). After reporting to the laboratory in the morning, they were divided into four groups and asked to eat 25g of whey protein (fast-absorbing protein), 25g of casein (slowly absorbed protein), and maltodextrin (carbohydrate) with the same calories, while the control group did not eat anything at all.

After a 30-minute rest, they were asked to get on a treadmill and wear a mask to measure how many calories and fat they actually burned.

The results of the study found that consuming protein before exercise, whether it is whey protein or casein, can increase the energy expenditure of exercise.

Eating the right things and eating the wrong things can burn twice as many calories?

The results of the study found that consuming protein before exercise, whether it is whey protein or casein, can increase the energy expenditure of exercise.

Per kg body weight:

• The casein group burned 3.38 calories

• Whey protein burns 3.41 calories

• The maltodextrin group burned 1.57 calories

• The fasting group had 2.00 calories

That is to say, for a 70 kg person:

• Running for 30 minutes on an empty stomach can burn 140 calories

• Eating more protein before exercise can burn about 230 calories

• If you eat carbohydrates before exercise, you can only burn about 105 calories

Weight loss physician Xiao Jiejian said that in addition to eating protein before exercise to help burn fat, there is actually another good thing, that is coffee! Drinking coffee before exercise has two great benefits, including: accelerating fat burning and increasing exercise load capacity.

A paper published in the European Journal of Applied Physiology by National Taiwan Normal University found that taking 6 mg of caffeine per kilogram of body weight one hour before exercise can increase "anaerobic work capacity" by about 11%, which is equivalent to ten bench presses.

Drinking coffee not only speeds up fat burning, but also helps you lift heavier weights during weight training!

The study involved 15 men, with an average age of 32, who took either caffeine or a placebo 30 minutes before a test at 8 a.m. and 5 p.m. The results found that compared with the placebo, the caffeine group increased fat oxidation by 10.7% during morning exercise and 29% during afternoon exercise. Caffeine also increased exercise intensity by 11% in the morning and 13% in the afternoon. It looks like afternoon exercise is a good idea.

A paper published in the European Journal of Applied Physiology by National Taiwan Normal University found that consuming 6 mg of caffeine per kilogram of body weight one hour before exercise can improve "anaerobic work capacity" by about 11%. This means that if you originally bench press ten times, you may be able to do 1-2 more reps after drinking coffee during weight training. The neural stimulation required for muscle growth comes from the load. The greater the stimulation, the better the muscle growth effect.

If the purpose is to promote athletic performance and burn fat, the recommended caffeine intake is 3-6 mg per kilogram of body weight. For example, for a person weighing 70 kg, the caffeine intake should be 210-420 mg, which is about 2-4 cups of coffee.

But this does not mean that the more you drink, the better it is for your body. The maximum caffeine intake per person per day should be limited to 6 mg per kilogram of body weight. A 70-kilogram person can only drink two large cups of American coffee a day. The study also found that exceeding this intake amount does not provide any better benefits for fat loss.

Eating this before exercise can help improve fat burning efficiency

The conclusion is that we don’t need to exercise on an empty stomach. For those who are used to exercising in the morning, if they are not really hungry, they can first drink a cup of coffee with protein powder to burn more fat and prevent muscles from being broken down.

The following are some recommended food combinations to consume 30 minutes to 1 hour before exercise:

1. 3-6 mg of caffeine per kilogram of body weight. For a 60kg person, that's about the same amount of caffeine as a large Americano.

2. Guarana and other herbs also contain caffeine and catechins. Eating them before exercise can also improve athletic performance and increase fat burning efficiency.

About 3.25 to 30 grams of whey protein or casein, or you can eat two eggs and a 500cc box of soy milk.

4. If you want to go a little further, you can also take creatine, methyl butyrate (HMB) and beta-alanine.

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