For many of us, starting our day with a cup of steaming coffee is a routine that helps us lug out of bed. Whether you are a fan of lukewarm decaf or espresso, you may wonder – is it okay to drink a cup before working out?
In the past, people thought that a cup of java pre-workout could lead to dehydration and lose the benefits of a workout, but more recent research indicates otherwise, as caffeine can help us actually exercise better.
According to Registered Dietitian and Sports Nutritionist Vanessa Rissetto, “Brewed coffee in a moderate amount, particularly before exercise, can provide a beneficial boost to performance and mental preparation for a workout. Because coffee is a stimulant, it can be especially effective when taken before exercise for a little extra pep in your step.”
The beneficial boost to our performance comes from the caffeine in coffee. Caffeine can help us maintain our peak performance for longer and also stimulates the release of dopamine, meaning that you feel good after consuming it. Caffeine also increases the breakdown of fatty acids, meaning that your body burns fat more effectively during exercise, so you can maximize your workout.
However, caffeine is also a diuretic, meaning that it pulls water away from your body, so it is important that you drink a glass of water with your pre-workout coffee. Furthermore, depending on your particular coffee habits, coffee can make you jittery or increase your heart rate, so if this is the case during your workout, it is better to have a cup of coffee after your workout instead.
That also applies to people who like to have additional add-ins in their coffee. Sugars and syrups can slow down your digestion, making it harder for your gastric system to break them down while you are exercising. Therefore, if you take your coffee with a dollop of cream or a spoonful of sugar, it’s best to beverage the coffee after your workout.
The Maximum Limit
Coffee contains two molecules that give us energy: caffeine and theobromine. Theobromine is found in a range of plants, but it is more abundant in cocoa and has a stimulant effect. It aids in the stimulation of our central nervous system, meaning that too much of it can have a negative impact on our performance, leading to an increase in our heart rate and throat tightening.
According to one study done in the Netherlands, drinking up to 4 cups of coffee per day is acceptable, with a dosage of 400mg of caffeine per cup. That equates to having up to 1.7g of theobromine in your coffee, so keeping the optimal ratio of caffeine to theobromine is the key to maximizing your performance. Besides that, the quality of the coffee beans, the water used for preparation, and the way in which it is brewed will also influence how it affects you.
For optimal coffee-fueled performance, we recommend limiting your pre-workout coffee intake to 1 cup a day with a maximum of 0.7g of theobromine. Taking into account that you should also rehydrate with a glass of water, you should consider having your coffee at least 30 minutes before your workout, so your body can absorb the benefits it offers. Drinking too much coffee may make you feel suddenly faster or stronger, which could pose a risk to your health.
Alternatives to Coffee
If drinking coffee before a workout is not something you prefer or you want to diversify your exercise routine with another stimulant, there are other, healthier options. Matcha tea is a popular choice, as it has no sugar and only half the amount of caffeine than coffee, yet it also boosts your metabolism and gives you extra energy.
At the same time, both matcha and coffee are rich in antioxidants, meaning that your body can get rid of toxins at a quicker rate, making the absorption of the necessary nutrients after your workout easier. The antioxidants in the tea can also keep your muscle inflammation and soreness down, reducing the onset of fatigue.
Finally, other alternative is adaptogens, which are natural herbs that help our bodies nourish and recover, while allowing us to become more tolerant to physical stress. Adaptogens contain active compounds that can help regulate and balance our hormonal systems, meaning that your response to exercise will be more positive and consistent over time.
What is the Best Coffee for Exercising?
When it comes to pre-workout coffee, not all of them are created equal. So, what is the best coffee for exercising?
For cold-brew coffee, the optimal choice is one that has been roasted to best capture the most flavourful subtleties of the bean and has a visible foam that stays in the cup. This foam tells you that the brewing process was careful and measured, allowing you to enjoy a great-tasting and properly brewed cold-brew.
When it comes to espresso, freshly roasted coffee is the best choice as it will be ripe with notes of citrus and floral that allow you to taste the full flavour of every sip. For best results, opt for an espresso that has been brewed from freshly ground beans and has a foamy, golden layer of crema on top.
Bear in mind that brewing either of these coffees can be a bit tricky, as it requires great care and precision. However, with a little bit of practice, you should be able to make a great cup of pre-workout coffee in no time.
What to Avoid
Like with any type of food and beverage, there are some things you should avoid when drinking coffee pre-workout. You should start by avoiding coffee pods and coffee bags, as they tend to contain low-quality beans and artificial preservatives that may have a negative impact on your performance.
Furthermore, take it slow when it comes to flavoured coffee and coffee syrups. These can slow down your digestion and cause your stomach to become upset during your workout, making it harder to maintain your peak performance.
Finally, as we established earlier, caffeine is a diuretic, meaning that if you consumpte too much coffee pre-workout, you might end up dehydrated, which can impair your performance. Therefore, for best results, make sure to stay hydrated throughout your workout and avoid overdosing on coffee.
Summarizing the Benefits and Risks of Pre-workout Coffee
Despite the fact that coffee is known to be a stimulant, it can still provide us with beneficial boosts to our performance if we take it carefully and drink it responsibly. Having a moderate amount of coffee pre-workout can help us maintain our peak performance for longer and maximize our workout by helping our body burn fat more effectively.
Nevertheless, coffee can also be a diuretic and can have an impact on our gastric system, making the absorption of nutrients slower. Therefore, it’s important to drink no more than 1 cup of coffee pre-workout and stay hydrated throughout your workout. Alternatively, opt for matcha tea, adaptogens or freshly ground, foamy espresso for a more flavorful and beneficial pre-workout stimulate.
