As I discussed in my previous article on pre-workout nutrition, black coffee is a fantastic product to have before a workout.

Benefits of caffeine

There are many benefits of caffeine, for example studies have shown that caffeine stimulates the central nervous system increases 24 hour energy expenditure, increases fat oxidation and improves performance in short duration, high-intensity exercise.

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It also improves performance across a wide range of sports, including endurance events such as long-distance running, stop-start events such as tennis, and sports like sprinting.

Sports performance

Even low doses of caffeine can have an effect on performance, for example power output can be improved.

Finally, one of the most useful benefits of caffeine is its ability to lower the rate of perceived exertion by which I mean, Caffeine makes exercise feel easier. Imagine the positive effect this could have on your training program, which would lead to greater fat loss overall.

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Coffee for weight loss

So how should you use the power of black coffee to get the most out of your workouts, and help with your weight loss plan?

1. Keep it simple!

Black coffee provides all the benefits mentioned above but it is still not as effective as pure caffeine. This is because coffee is not just caffeine it is a collection of hundreds of different compounds that have differing effects on the caffeine.

The study by Graham, Hibbert & Sathasivam (1998) found that filter coffee contained around twice as much caffeine (50-100mg) as freeze dried coffee (25-50mg). So obviously filter coffee would be a great place to start.

black coffee for weight loss_22. Don’t consume a high-carbohydrate diet

A study by Weir et al (1987) found that a high carbohydrate diet negates the metabolic effects of caffeine during exercise. So if you want the best workout possible, it would make sense to keep your carbohydrate levels in check.

If you are trying to lose fat you will probably be doing this anyway!

3. Drink decaffeinated coffee to suppress appetite

A randomised trial by Greenberg & Geliebter (2012) found that decaffeinated coffee decreased hunger and increased satiety by stimulating the hormone Peptide YY.

So whilst decaffeinated coffee will have no positive effect on performance, it will really benefit you when on a diet. Take between meals as opposed to a snack or treat.

fat burner 2

4. Don’t overdo it

Whilst I could go on about the benefits of caffeine all day, it would be crazy to ignore the possible negative effects of caffeine.

If you are drinking too much coffee before a workout you could become more susceptible to panic attacks or anxiety, especially when completing a stressful task (like exercising for one).

Persad (2011) states that many studies have shown that high levels of caffeine can cause hallucinatory experiences! And though it is unlikely to cause arrhythmias, caffeine taken in high doses can cause palpitations.

Look out for Part 2 of the article tomorrow where Matthew will continue to explain how you can use black coffee as part of your weight loss regime.

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[1] Groff, J. and Gropper, S. (2000) Advanced Nutrition and Human Metabolism. 3rd ed., Wadsworth/ Thomson Learning.

[2] Dulloo, A., Duret, C., Rohrer, D., Girardier, L., Mensi, N., Fathi, M., Chantre, P., Vandermander, J. (1999) Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. American Society for Clinical Nutrition 70(6): 1040-1045

[3] Dulloo, A., Geissler, C., Horton, T., Collins, A., Miller, D. (1989) Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and post-obese human volunteers. The American Society for Clinical Nutrition 49(1): 44-50

[4] Rumpler, W., Seale, J., Clevidence, B., Judd, J., Wiley, E., Yamamoto, S., Komatsu, T., Sawaki, T., Ishikura, Y., Hosoda, K. (2001) Oolong Tea increases Metabolic Rate and Fat Oxidation in Men. The Journal of Nutrition 131(11): 2848-2852

[5] Wiles, J., Coleman, D., Tegerdine, M. Swaine, I. 2006. The effects of caffeine ingestion on performance time, speed and power during a laboratory-based 1 km cycling time trial. Journal of Sports Sciences 24(11): 1165-1171

[6] Burke, L. 2008. Caffeine and Sports Performance. Applied Physiology, Nutrition, and Metabolism 33(6): 1319-1334

[7] Lane, S., Areta, J., Bird, S., Coffey, V., Burke, L., Desbrow, B., Leonidas, G., Hawley, J. 2013. Caffeine ingestion and cycling power output in a low or normal muscle glycogen state. Medicine & Science in Sports & Exercise 45(8): 1577-1584

[8] Rodrigues, L., Russo, A., Silva, A., Picarro, I., Silva, F., Zogaib, P., Soares, D. 1990. Effects of caffeine on the rate of perceived exertion. Brazilian Journal of Medical & Biological Research 23(10): 965-8

[9] Doherty, M., Smith, P. 2005. Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scandinavian Journal of Medicine & Science in Sports 15(2):69-78

[10] Graham, T., Hibbert, E., Sathasivam, P. 1998. Metabolic and exercise endurance effects of coffee and caffeine ingestion. Journal of Applied Physiology 85(3): 883-9

[11] Weir, J., Noakes, T., MyBurgh, K., Adams, B. 1987. A high carbohydrate diet negates the metabolic effects of caffeine during exercise. Medicine and Science in Sports and Exercise 19(2): 100-5

[12] Greenberg, J., Geliebter, A. 2012. Coffee, hunger, and peptide YY. Journal of the American College of Nutrition 31(3): 160-6

[13] Smith, A. 2002. Effects of caffeine on human behaviour. Food Chem Toxicol. 40(9): 1243-55

[14] Persad, L. 2011. Energy Drinks and the Neurophysiological Impact of Caffeine. Frontiers in Neuroscience 5: 116

[15] Klatsky, A., Hasan, A., Armstrong, M., Udaltsova, N., Morton, C. 2011. Coffee, Caffeine, and Risk of Hospitalization for Arrhythmias. The Permanente Journal 15(3): 19-25

[16] Bell, D., McLellan, T. 2002. Exercise endurance 1,3, and 6 h after caffeine ingestion in caffeine users and nonusers. Journal of Applied Physiology 93(4): 1227-1234

[17] Cox, G., Desbrow, B., Montgomery, P., Anderson, M., Bruce, C., Macrides, T., Martin, D., Moquin, A., Roberts, A., Hawley, J., Burke, L. 2002. Effect of different protocols of caffeine intake on metabolism and endurance performance. Journal of Applied Physiology 93(3): 990-999

[18] Starbucks. 2016. Starbucks website [online]. [Accessed 30th March 2016] Available from: http://www.starbucks.com/menu/drinks/frappuccino-blended-beverages/mocha-frappuccino-blended-beverage#size=11002670&milk=67&whip=125

[19] Desbrow, B., Biddulph, C., Devlin, B., Grant, G., Anoopkumar-Dukie, S., Leveritt, M. 2011. The effects of different doses of caffeine on endurance cycling time trial performance. Journal of Sports Sciences 30(2): 115-120

[20] Pasman, W., Baak, M., Jeukendrup, A., Haan, A. 1995. The Effect of Different Dosages of Caffeine on Endurance Performance Time. International Journal of Sports Medicine 16(4): 225-230

[21] McCusker, R., Goldberger, B., Cone, E. 2003. Caffeine content of speciality coffees. Journal of Analytical Toxicology 27(7): 520-522

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