Coffee is one of the most popular beverages around the world, and it’s no surprise why–it’s incredibly delicious and packs a big punch of caffeine. As an avid coffee-lover, you may have considered drinking coffee before a workout. But can it really give you a performance boost?
Caffeine can definitely help your workout. Studies have shown that caffeine can increase alertness, reduce fatigue, and bolster physical endurance. “Caffeine boosts your physical performance in a variety of ways, including increasing the production of adrenaline and increased fat oxidation to use fat as a fuel source as opposed to carbohydrates,” says Rebecca Kennedy, a certified strength and conditioning coach.
Caffeine may be especially beneficial for endurance exercise, such as running or cycling. Research published in the International Journal of Sports Nutrition and Exercise Metabolism found that drinking coffee prior to a bout of moderate-intensity exercise may help athletes exercise for a longer period of time.
However, it’s important to remain aware of potential adverse effects. Too much caffeine can lead to dehydration, restlessness, and elevated levels of cortisol, the stress hormone. According to Kennedy, the amount of caffeine you should have depends on your body weight, age, and tolerance.
It’s generally recommended that you avoid consuming more than 400 milligrams (mg) of caffeine per day. Kennedy also advises paying attention to the timing of your pre-workout coffee. “Ideally, you want to give your body at least an hour to absorb the caffeine before your workout. This will allow for your blood sugar to stabilize and for your muscles to be at their peak performance level,” she says.
If you’re sensitive to caffeine, there are still ways to get the benefits of coffee pre-workout. You can try decaffeinated coffee. According to Kennedy, “Decaffeinated coffee is a great option for those who want to reap the other benefits of coffee like antioxidants, but don’t want the effects of caffeine.”
No matter your coffee preference, it’s important to note that coffee is not a substitute for a proper pre-workout meal. If you’re exercising for more than an hour, you’ll still need to have a snack to maintain your energy levels throughout the workout.
Caffeine and Your Hormone System
Caffeine can also affect your hormone levels. A small study published in the Journal of Endocrinology found that coffee consumption increases cortisol concentration and decreases testosterone in the saliva. Cortisol is a hormone that helps your body respond to stress but can be detrimental if elevated for too long. On the other hand, testosterone is critical to muscle growth and repair.
Kennedy notes, “Caffeine definitely boosts your cortisol levels, so if you’re someone who’s under a lot of stress, this might not be the best choice.” Consulting with your doctor can help you determine the right dose of caffeine for you.
In addition to determining your caffeine consumption, Kennedy suggests paying attention to your hydration while drinking coffee pre-workout. “There’s diuretic effects from caffeine, so you need to make sure that you’re adequately hydrating,” she explains. Kennedy advises consuming one cup of fluid per hour of exercise when drinking coffee prior to exercise.
At the end of the day, coffee can be beneficial for physical performance as long as you use it responsibly. Be sure to consider your personal tolerance and drink responsibly.
Pre-Workout Foods vs. Coffee
Coffee can be a great way to boost your performance, but proper pre-workout nutrition is also incredibly important. Foods that contain carbohydrates and protein can help improve endurance and recovery, allowing you to power through that next workout. Kennedy recommends having a snack that contains carbs and protein, such as an apple and nut butter, an hour before your workout.
Choosing the right pre-workout fuel depends on the type and intensity of your workout. For example, if you’re doing a light activity such as walking, you may be able to get away with having only coffee pre-workout. But if you’re doing a more vigorous activity, such as running or weightlifting, having a snack before your workout may be beneficial.
The key is to experiment and find what works best for you. Kennedy advises consulting with your nutritionist or registered dietitian if you’re unsure. They can help provide customized recommendations tailored to your specific needs and goals.
To further ensure that your body is properly fueled for your workout, Kennedy suggests consuming another snack that contains carbohydrates and protein afterwards. This will help replenish your energy stores, optimize recovery, and promote muscle growth.
What About Energy Drinks?
Coffee isn’t the only beverage that can give you a pre-workout performance boost. Energy drinks are another popular option and come in a variety of flavors and formulas. But it’s important to keep in mind that energy drinks often contain a significant amount of sugar and caffeine. For example, most 8-ounce cans contain up to 80 mg of caffeine and 27 grams of sugar.
If you’re considering using an energy drink pre-workout, it’s important to read the label carefully and make sure the contents are appropriate for you. Some energy drinks also contain herbal supplements and additional stimulants, such as guarana and yerba mate. According to Kennedy, these ingredients “can give you an extra boost, but can also lead to higher levels of jitteriness and restlessness.”
It’s also important to remember that energy drinks are not a substitute for proper pre-workout nutrition. Kennedy emphasizes the importance of making sure your body is adequately fueled with the right amount and type of carbs and protein. When it comes to pre-workout beverages, she recommends sticking to coffee or a sugar-free energy drink if possible.
Improving Your Workouts With Hydration
In addition to proper pre-workout nutrition, hydration is an essential component of an effective workout. Drinking enough water can help you take your workouts to the next level and reduce fatigue, irritability, and muscle cramping.
According to Kennedy, an adequate intake of water and electrolytes helps your body to absorb the nutrients you consume during your workout more efficiently. If you become dehydrated, your body won’t be able to extract the most benefit from the food you’re eating.
Hydration also helps to support your joints and muscles during physical activity. Proper hydration prevents joint stiffness and reduces your risk of injury. Kennedy suggests hydrating before, during, and after your workout. Having a glass of water 30 to 45 minutes prior to exercise is a great way to start.
It’s also important to be aware of your individual hydration needs as they vary from person to person and can depend on a variety of factors such as age, gender, and activity level. Kennedy notes that the Institute of Medicine recommends that adult men consume 15.5 cups of water per day, while adult women should consume 11.5 cups.
How Much Coffee is Too Much?
One cup of coffee contains 95 mg of caffeine, so it’s important to monitor your intake to ensure you don’t exceed the recommended daily limit. If you want to use coffee pre-workout, it’s best to drink it an hour or two before your workout. This will allow your body to absorb the caffeine and prevent any adverse effects.
The amount of caffeine you should consume also depends on your individual tolerance. Some people are more sensitive to caffeine than others and can experience jitteriness and restlessness with even a small amount. If you’re unsure of your tolerance, it’s best to start with a small amount and increase it gradually to find your ideal dose.
Finally, it’s important to note that coffee isn’t the only way to boost your physical performance. Eating a balanced diet and properly hydrating during and after your workouts is crucial to maintaining optimal performance.
