Research Corner - Q&A Caffeine and Exercise by Carla Sottovia | Date Released : 25 Mar 2003 0 comments Print Close Question: I have heard that caffeine before exercise can encourage lipolysis, but before I advise any of my clients about this, I would like to know a little about how this works and what dosage of caffeine they should take. Answer: Research has shown that consuming caffeine about 60 minutes or so before endurance exercise may enhance fat oxidation, thus sparing glycogen. However, the disadvantages outweight the benefits of intaking large amounts of coffee. Studies have used anywhere from 300 to 500 mg of caffeine usually on a pill form (2.5 cups of percolated coffee = approximately 300 mg). The side effects would include headaches, increased heart rate and a potent diuretic effect that could be detrimental during the activity. Caffeine should definitely not be used as an ergogenic aid. Back to top About the author: Carla Sottovia With more than 20 years of experience, Dr. Carla Sottovia has helped individuals achieve a path of personal wellness, improved fitness, and overall quality of life – “My goal is to instill the importance of Fitness/Wellness in client’s lives much like brushing one’s teeth, eating, and sleeping. It is also to educate clients that an individual does not need to be an athlete in order to achieve their inner strength or personal best, and ultimately they can improve their quality of life through an active life-style”. Dr. Sottovia is a native of Rio de Janeiro, Brazil. She received a B.S. in Physical Education from the State University of Brockport, NY (1985); followed by an M.A. in Exercise Physiology from San Jose State University, CA (1990), and her Doctorate in Exercise Physiology from Texas Woman’s University, TX (2002). She holds several Advance personal training certifications in the areas of Functional Movement training & Assessments, Pilates Training, Optimal Flexibility, Vibration Training, Post-injury/Preventive exercise intervention; youth training; sports specific coaching (Running, Swimming & Triathlon). She is also a licensed Wellness Coach and Adjunct instructor (The Cooper Institute) in addition to be the official instructor/representative of the FMS System in Brazil. Dr. Sottovia is an avid triathlete/runner having completed more than 50 triathlons including 3 Ironman Distance Triathlons (Hawaii, Germany, Brazil). She holds a PR of 3hrs. 26 min (Boston Marathon). She is also a published author – Energy Substrate:Truths and Misconceptions, 06” Full Author Details Related content Content from Carla Sottovia Caffeine and Muscle Development Carla Sottovia | Articles Arnge Krush and Alpha Lipoic Acid Joe Cannon | Articles Menopause and Weight Loss Carla Sottovia | Articles Caffeine and Muscle Development Carla Sottovia | Articles Fueling the Body Carla Sottovia | Articles Celiac Disease Carla Sottovia | Articles Menopause and Weight Loss Carla Sottovia | Articles Caffeine and Weight Loss Carla Sottovia | Articles Post Exercise Eating Carla Sottovia | Articles Caffeine and Exercise Carla Sottovia | Articles Coral Calcium Carla Sottovia | Articles Carb Intake With Weight Loss Carla Sottovia | Articles Body Fat Loss Formula Carla Sottovia | Articles Fat Metabolism at Rest and During Exercise Carla Sottovia | Articles Food Intake and Exercise Carla Sottovia | Articles Protein Metabolism and Physical Activity Carla Sottovia | Articles The Relationship Between Physical Activity and Physical Fitness in Children Carla Sottovia | Articles Please login to leave a comment Comments (0) Back to top