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# Caffeine boosts exercise performance by enhancing fat metabolism
- URL: https://www.foodconsumer.org/caffeine_exercise_performance_fat_metabolism_1202130620/
- Published: 2013-12-02T19:17:00.000Z
- Updated: 2026-09-22T16:28:57.000Z
- Description: Nine competitive cyclists rode an average of 90 minutes after drinking coffee with 330 mg of caffeine, against 76 minutes after decaffeinated coffee. Fat oxidation rose to 1.31 grams per minute from 0.75, while carbohydrate metabolism was similar in the small trial.
- Author: Food Consumer
- Tags: Supplements, Nutrition, #vivvo-import

Monday Dec 2, 2013 (foodconsumer.org) -- A small trial on the website of europepmc.org reveals that taking dietary supplement caffeine boosts exercise performance by increasing the metabolism of fatty acids and the output of energy.

The trial involved nine competitive cyclists (two women and six men) who were assigned to ingest decaffeinated coffee or coffee with 330 mg of caffeine 60 minutes before the start of the exercise.

After the injection of caffeine, the cyclists performed an average of 90 minutes of cycling compared with 76 min after decaffeinated coffee was ingested.

When caffeine was used compared with use of coffee without caffeine, measurements of serum free fatty acids, glycerol and respiratory exchange ratios indicated that lipid metabolism was increased.

When decaffeinated coffee or caffeine was used, the carbohydrate metabolism rates were similar. But caffeine ingestion led to much higher fat oxidation or metabolism compared with ingestion of decaffeinated coffee, 1.31 gram per min versus 0.75 grams per min.

Additionally, participants reported that caffeine ingestion boosted their physical strength, compared with ingestion of decaffeinated coffee.

The study concluded "the enhanced endurance performance observed in the C (caffeine) Trial was likely the combined effects of caffeine on lipolysis and its positive influence on nerve impulse transmission."

Some basics about caffeine

What is caffeine?

Caffeine is commonly found in coffee, tea, soda, chocolate and other food products and dietary supplements derived from native plants in South American such as guarana, yoco and mate. Both caffeine pills and powder are available as dietary supplements.

What caffeine can do for you?

Caffeine is commonly used in sports drinks and also as a dietary supplement. It boosts energy, performance, and mental alertness before it is consumed before a physical activity or exercise. It can also increase stamina and physical endurance. Because caffeine promotes the burning of fat, this stimulant may also help fight obesity or help weight loss while muscle tissue can be maximally maintained. Caffeine can also reduce muscle pain and muscle soreness in a dose of 5 mg of caffeine per kg body weight.

How much caffeine can I take?

No one knows exactly how much caffeine a person can use safely to have an effect. But is generally believed that consuming up to 300 mg of caffeine per day is safe. This dose is equivalent to three cups of coffee or six cups of tea. For professional athletes, 3 to 6 mg per kg body weight can be used prior to exercise, according to some sports experts. But this dose is not for routine use. Caution hsould be exercised to avoid caffeine overdose.

What are the potential side effects of caffeine?

Too much caffeine can affect sleep and induce insomnia and anxiety. Ingestion of caffeine may also cause abdominal cramping and dehydration if no sufficient fluids are consumed after ingestion of caffeine. Long term use may increase risk of ulcer or worsen the condition. Also caffeine is a stimulant and users may develop a dependency. (David Liu, PHD)