Following on from Part 1 of the article, Matthew Smith continues with his reasons why your weight loss goals should allow you to continue reaching for that cup of coffee.

5. Consume your coffee 60 minutes before a workout

Most studies [16][17] find better results from caffeine when consumed around 60 minutes before a workout (though it should be noted that the dosage used in the second study was a lot higher than a normal person would consume), remember that your workout would not include your warm up, so take your coffee 60 minutes before the main part of your workout.

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6. Don’t use high calorie coffee

A quick check of the Starbucks website shows me that a Venti Iced Mocha Frappuccino Blended Coffee with whipped cream comes to 520 calories.

You will not lose weight whilst drinking this form of coffee before a workout! A black coffee is around 2 calories, or 15 if skimmed milk is added, you can fit these very easily into a calorie controlled diet and still lose weight.

7. Consume 3-4mg of caffeine per kg of bodyweight

This might be a bit tricky to work out but bear with me here because this is probably the most important point. Many studies tend to measure the amount of caffeine used by how much is administered per kg of the person’s body weight.

This makes sense if you think about it, a 110kg bloke will handle a large dose of caffeine better than a 50kg one, so researches would use a mg per kg measurement to ensure that both men received the same ratio of caffeine.

black coffee weight loss benefits_2Many studies use doses between 4-6mg/kg as this is seen as the best dose, though there have been studies that use much higher than that. As higher doses tend not to cause much difference to performance [19][20] but are more likely to cause negative side effects. I would personally recommend a dosage of between 3 and 4mg per kg.

So for a 70kg man a dosage would equal 210mg (3mg/kg) or 280mg (4mg/kg). Which is around 2-3 large cups of coffee (100mg each).

8. Don’t drink it if you don’t like it, there are other alternatives

Coffee is there to be enjoyed, as a source of caffeine it is average so if you don’t like it there are other sources you can use. The issue with coffee is that there is a large difference in the amount of caffeine present in each cup of coffee, a study by McCusker, Goldberger, & Cone (2003) found that there was a huge difference in caffeine content (259-564 mg/dose) in the same coffee from the same place over the course of 6 days [21].

As I mentioned before, getting the dosage correct can make a huge difference to your performance so having a cup of coffee that is twice as strong as yesterday’s could adversely affect your performance.

What I want to make clear is that coffee and caffeine are not the same.

Coffee is made up of various different compounds that are in much higher concentrations (60% compared to less than 2%) than in pure caffeine [10]. So if you hate the taste of coffee but still want the benefits associated with caffeine use, I would recommend using caffeine pills such as Pro Plus, which are 50mg per tablet.

Connect with Expert Matthew Smith.

[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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