Coffee is one of the most widely consumed morning drinks around the world, allowing people to jumpstart their day with a dose of caffeine. But one of the questions many athletes have is: Does drinking coffee before a workout actually have any detectable benefits? Here, we look at what the experts say, presenting the data and perspectives available while offering our own insights, analysis, and conclusions.
Caffeine Content and Effects
The main reason people speculate drinking coffee benefits a workout is due to caffeine’s ability to stimulate the body – a single eight-ounce cup of coffee can contain 95-165mg of caffeine. That being said, the amount of caffeine in a single cup of coffee will vary based on factors, including the brewing method and grind of beans used. As a stimulant, caffeine can increase physical performance1, resulting in increased power output, increased force production, and increased alertness during a workout.2
The Downsides of Drinking Coffee Before a Workout
While there are some potential benefits of drinking coffee before a workout, there are also some downsides to consider. Caffeine is a drug, and as such can become addictive over time. Too much caffeine can also have a negative effect on the body, causing disrupted sleep, jitteriness, headaches, and increased heart rate.3 Additionally, drinking coffee can actually increase dehydration, so athletes may need to drink even more than usual when exercising.4
Which Types of Workouts Would Benefit Most?
In general, longer duration workouts typically reap the most benefit from ingesting caffeine before beginning.5 Activities like swimming, long-distance running, and cycling incorporate higher levels of endurance, where the athlete utilizes their aerobic system for prolonged periods of time. In these cases, caffeine can help the athlete stay alert and focused, helping them to perform better for longer.
The Most Beneficial Time to Drink Coffee
If you have decided that pre-workout coffee is right for you, one of the most important things to take into consideration is when to drink it. Generally, it is suggested to drink coffee 30-60 minutes before beginning a workout. This allows the caffeine to metabolize in the body, ensuring that the majority of it is processed and absorbed prior to beginning a workout.6
Pre-Workout Alternatives to Coffee
For athletes who are looking for alternatives to drinking pre-workout coffee, there are a few natural energy boosters. Foods such as bananas, almonds, apples, and even dark chocolate are known for their natural energy-boosting properties.7 Additionally, natural alternatives such as green tea and ginseng can provide the body with more sustained energy, rather than a spike followed by a crash.8
Factors to Consider When Drinking Coffee Before a Workout
When drinking coffee before a workout, everyone should keep in mind the following factors:
- Your body: Factors such as fitness level, age, and nutrition should be considered before introducing caffeine. Additionally, athletes should consider any potential side effects they may experience when drinking coffee.
- Your activity: It’s important to consider the type of activity being performed. Generally, endurance activities such as cycling, long-distance running or swimming see the most benefit.
- Your diet: For optimal results, reduce sugar and dairy in coffee and combine with healthy nutrient-rich foods.
Using Coffee to Increase Performance
While there are some downsides to drinking coffee before a workout, if used in the right manner it can help increase performance and alertness in athletes. As with any drug, be sure to consult with a dietician or medical professional before attempting to use coffee for increased performance.
Maximizing the Benefits of Coffee Before a Workout
In order to maximize the benefits of drinking coffee before a workout, athletes should try to reduce the amount of sugar and dairy in their coffee. The healthiest way to drink pre-workout coffee is either black or with a splash of nut milk. Additionally, combining coffee intake with nutrient-rich foods such as bananas, apples and almonds can help boost energy and performance even further.
Understanding The Different Types of Coffee
When considering pre-workout coffee, it is important to know the different types available. Generally, the most common types are:
- Espresso: A concentrated shot of coffee extracted from finely ground and pressurized coffee beans.
- Café Latte: Espresso combined with steamed milk and sometimes flavored with a syrup.
- Cappuccino: Espresso combined with steamed milk and topped with thick milk foam.
- Americano: Espresso paired with hot water.
Making Informed Decisions About Pre-Workout Coffee
At the end of the day, everyone needs to make informed decisions when it comes to drinking coffee before a workout. While the data suggests benefits, athletes should take into consideration their individual needs and goals before attempting to use coffee as a pre-workout booster. Ultimately, it is important to stay informed and consult with a medical professional if needed.
