Coffee Before a Workout

Caffeine is the most widely studied and most consistently effective legal performance enhancer in sports science. It works. Hundreds of studies across endurance, strength, and high-intensity exercise show measurable improvements in people who consume caffeine before training.

What Caffeine Does

Caffeine blocks adenosine receptors in the brain. Adenosine is the chemical that makes you feel tired. When caffeine blocks it, your perceived effort during exercise decreases. You are not physically stronger. The work feels easier, which allows you to push harder and longer. Research shows 2 to 4% improvement in endurance performance, increased power output, delayed time to exhaustion, and increased fat oxidation during aerobic exercise.

How Much and When

The effective dose is 3 to 6 milligrams of caffeine per kilogram of body weight, consumed 30 to 60 minutes before exercise. For a 70kg person: 210 to 420mg, roughly 2 cups of drip coffee or a double espresso plus a cup of drip. More is not better. Above 6mg/kg, side effects increase without additional benefit. Drink 1 to 2 cups of coffee 30 to 60 minutes before your workout. The science supports this. Your body will confirm it. Find a good coffee shop near you to fuel your morning.

Keep reading: How Much Caffeine Is in Coffee, Best Time to Drink Coffee, How Much Coffee Is Too Much.