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Does Caffeine Increase Fat Metabolism? A Systematic Review and Meta-Analysis
Scott A Conger1, Lara M Tuthill1, Mindy L Millard-Stafford2
1Department of Kinesiology, Boise State University, Boise, ID,USA.
International Journal of Sport Nutrition and Exercise Metabolism
|December 10, 2022
Summary
Caffeine (CAF) intake modestly enhances fat metabolism, particularly when measured via blood biomarkers. This effect is more pronounced during rest than exercise, and dosage does not alter the outcome.
Area of Science:
- Exercise Physiology
- Nutritional Biochemistry
- Metabolic Science
Background:
- The impact of caffeine (CAF) on fat metabolism is a subject of ongoing scientific debate.
- Understanding how CAF influences lipid oxidation is crucial for optimizing exercise performance and body composition strategies.
Approach:
- A systematic review and meta-analysis were conducted to synthesize evidence on CAF's effects on fat metabolism.
- Data from 94 studies were aggregated, analyzing various biomarkers and experimental conditions.
Key Points:
- Caffeine ingestion demonstrates a small but significant overall increase in fat metabolism (Effect Size = 0.39).
- The effect is more pronounced when assessed by blood biomarkers (ES = 0.55) compared to expired gas analysis (ES = 0.26).
- Fat metabolism shows a greater increase during rest (ES = 0.51) compared to exercise (ES = 0.35), though both are positive.
Conclusions:
- Caffeine consumption enhances fat metabolism, with findings being more consistent across blood-based measures than whole-body gas exchange.
- The ergogenic effect of caffeine on fat metabolism is evident during rest and exercise, independent of fitness level, sex, or dosage.
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