Sometimes you need an extra boost of energy before a workout.
While options abound, one of the most popular pre-workout drinks is coffee. High in caffeine and low in cost, coffee makes for an effective beverage to enhance exercise performance.
Yet, you may wonder whether it’s right for you and if there are any downsides to drinking coffee before exercising.
This article tells you whether you should drink coffee before a workout and explains the best types of coffee to choose.
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Benefits of a pre-workout coffee
Coffee is one of the world’s most popular beverages. It’s a natural source of caffeine,antioxidants, and nutrients. What’s more, it’s tasty and affordable for all income levels (1Trusted Source).
Though you don’t need caffeine to get in a good workout, many people consume caffeine before exercising to give them additional energy and help them reach their performance goals.
In fact, caffeine has been widely researched as an effective ergogenic acid — orperformance enhancer— in both strength and cardio training. Its benefits may include (2Trusted Source,3Trusted Source,4Trusted Source):
increased muscular strength, єɴԀurance, and power
increased aerobic єɴԀurance
improved sprinting, jumping, and throwing performance
sparing glycogen stores and utilizing fat as a main fuel source
enhanced focus and alertness
Interestingly, caffeine has been shown to be effective for both athletes and non-athletes, meaning that the average gym-goer still benefits (2Trusted Source).
Timing and dosage for drinking coffee before a workout
Most research suggests that you should drink coffee around 45–60 minutes prior to exercise to allow thecaffeineto get absorbed into your bloodstream and reach its peak effectiveness (2Trusted Source).
The International Society of Sports Nutrition (ISSN) has concluded that caffeine is an effective ergogenic aid when consumed in doses of 0.9–2.7 mg per pound (2–6 mg per kg) of body weight. This equals around 135–405 mg for a 150-pound (68-kg) person (2Trusted Source,5Trusted Source).
However, the average gym-goer will likely benefit from consuming the lower єɴԀ of this suggested caffeine intake (6Trusted Source).
Since anaverage cup of coffeecontains ɾօυɢҺly 100 mg of caffeine, drinking 1–2 cups (240–475 mL) 45–60 minutes before your workout will easily provide you with enough caffeine to support your performance (7Trusted Source).
Downsides of drinking coffee before exercise
Although coffee is a healthy beverage, there are some downsides to drinking it before a workout.
During exercise, your body redirects blood toward active muscle groups and away from the digestive system, which slows digestion. For some, this can lead tostomach upsetand digestive issues. Thus, some people may wish to exercise on an empty stomach (8Trusted Source).
To avoid these side effects, try to drink coffee at least 45–60 minutes before exercising to give your body time to absorb it.
Alternatively, opt for 1–2 espresso shots, which have less volume but more caffeine. Two shots (2 ounces or 60 mL) boast around 130 mg of caffeine (9Trusted Source).
Furthermore, some people experience caffeine sensitivity, which may lead to jitters, anxiousness, stomach upset, and increased heart rate. If you feel some of these effects but still want coffee, try limiting your intake to 1–2 cups (240–475 mL) per day (10Trusted Source).
What’s more, excess caffeine consumption may lead to sleep difficulties or insomnia, which may hamper your athletic performance. Since caffeine’s half-life is around 5 hours, it’s best to stop caffeinating at least 6–8 hours before bedtime (5Trusted Source,11Trusted Source).
If you find caffeine bothersome, it’s best to avoid it. You can still get in a great workout by ensuring you’re eating a nutritious diet,getting adequate sleep, and managing your stress levels (12Trusted Source,13Trusted Source,14Trusted Source).
