Coffee is the most famous go-to beverage for early birds. Why? Because it helps them to stay alert and also enhances their cognitive performance. But recently, drinking coffee before working out is gaining more popularity, and many are using coffee instead of pre-workout supplements. With this rising trend, a question may come to mind, “What is the best time to drink coffee before a workout?”
The quick answer is that scientists recommend having a coffee 30 to 45 minutes before the workout. But this can change depending on your body weight, metabolism, and other factors. So, try to get comfortable with your timing! Even if coffee may not contain additives like beta-alanine and creatine, which is found in many supplements, it helps the athletes boost their adrenaline level – which can improve performance.
But there’s a lot more to go into as when the best time to drink coffee before a workout is. Today I will answer the question and many more, including how coffee can give additional benefits for getting the most out of your fitness regime.
Why Should You Drink Coffee Before Workout?
Scientists have claimed for years that caffeine can help athletic performance. Also, most of the pre-workout supplements have caffeine in it. So yes, you can definitely drink coffee before a workout.
Professionals also admire the benefits of it –
“Coffee can pump up your athletic performance and enhance work capacity.” Peter Lee Thomas (Celebrity Trainer).
If you don’t want to get bombarded with overpriced powders or pills, a warm cup of Starbucks will do the work but don’t add the cream and sugar!
Here are 4 of the main reasons why you should start drinking coffee before working out.
Reduces Fat and Increases Metabolism
Author Note: The most benefitting part of consuming coffee before a workout is that it reduces the fat by helping the fat cells be used for energy sources instead of Glycogen.
Caffeine can increase the amount of fat one can burn during exercise because it increases the heat and epinephrine in our body.
Besides, it helps to burn fat oxidation to increase the metabolic rate during and after the workout session. The higher amount of metabolic rate allows the calories to burn and makes it easier to lose weight and keep it off. And also, caffeine can suppress your appetite, which helps you to consume lesser calories. This is another great reason why 30 to 45 minutes before is the best time to drink coffee before a workout.
Consuming caffeine before a workout can help you train more effectively and for a more extended time. But over dosage of it can cause some severe problems.
Some studies say that caffeine dosage can increase the trained athletes’ performance up to 15-20% compared to those who have not taken any.
Researches also have shown that while working out, if an athlete gets proper caffeine dosage, he will feel more energized. Besides, caffeine can also improve the muscle’s endurance and help increase the rate of repetition.
While working out, it is expected that we will feel the pain, and that is not bad because the pain we feel by doing intense exercises can help to spike the Anandamide, a natural painkiller, making us more resilient.
But this can be too overwhelming for some people, and they drop out even before completely starting.
Caffeine ingestion can have a large impact on reducing the pain during high-intensity exercise. And for caffeine, you can have better improvements in your muscle strength and endurance.
More Muscle Fuel
A study showed that consuming caffeine and carbs can increase muscle Glycogen up to 60-70%. And having enough Glycogen in the muscle help, the athletes gain more endurance and produce enough energy to do extra reps more comfortably.
How Coffee Can Improve Your Workout Performance
If you drink caffeine before working out, be sure to keep the caffeine dosage around 400 mg a day, which is four standard cups of coffee. Then there are some significant benefits that you can get from caffeine.
- A study on some athletes and weightlifters showed that they felt less fatigue in their working sessions after consuming coffee than those not on caffeine. Caffeine reduces the impact of ADENOSESIS, a brain chemical that is responsible for making us feel tired.
- That study also showed that caffeine could decrease the rate of perceived exertion up to 6 percent on average.
- Besides fatigue, another study showed that caffeine consumption could help you do more reps and make you more energetic. It has been found that weightlifters improved their performances on average by 9.5 % just by adding some dosage of caffeine before their session.
- Multiple studies in 2013 and 2019 have shown that caffeine consumption can increase exercise capacity and decrease muscle soreness because coffee has some analgesic or, you can say, pain-killing properties, which helps to cure your soreness better.
- Caffeine can promote muscle fiber excitability, helping weight lifters improve their endurance by 5-20%.
What’s the Best Time to Drink Coffee before Workout?
Now that I’ve shared the importance of caffeine in your workout session, so your mind should not dwindle, thinking, “whether I should take coffee or not?” Instead, the question should be, “when should I take the coffee?” because perfect timing is essential in your workout performance.
There are two types of people on this planet, one who wants to work out in the morning and the other who hits the gym at night.
If you are a morning person, then you should add coffee to your breakfast. Many beginners make a common mistake! They consume coffee instead of their snack or breakfast, and that is a big no! Because in the morning, cortisol is present in our system in a high amount. If you drink just coffee, then the cortisol level will be further increased, which is not good for your stomach.
Author Note: That’s why I love to have at least a half of a banana or a piece of toast with peanut butter or a half-cup of oatmeal for a light breakfast and then go for my love, a warm cup of black coffee. This is the best time to drink coffee before a workout.
A study has shown that caffeine enters into ones’ bloodstream within 30 to 45 minutes. So, if you start around 45 minutes after taking the coffee, you can get the most out of the caffeine buzz.
But your system might not work according to the studies, and you may find some trouble doing your workout, and who knows whether you have to spend the rest of the time in the bathroom! Just kidding, this is very unlikely.
You should study which timing is more suitable for you and take your dose according to your body structure.
If you are a night person, then taking coffee before you hit the workout might not help you get the most benefits because researchers claim that it can stay in your system for around 5 to 6 hours.
If you start workout late at night, you may get some trouble in sleep unless you want to stay sleepless all night and do some Netflix & Chill. But if you wish to enjoy sound sleep, it is recommended that you should start your sessions a little early for your benefit.
Keynote: Consuming coffee in the 30-45 minutes before a workout session can help boost your athletic performance most efficiently.
Does Caffeine Before Workout Have Side Effects?
Yes, it has some side effects, but you don’t need to worry too much.
Consuming too much caffeine can have some side effects, like headaches, nausea, hyperventilation, agitation, and many more. You should consult some physicists before consuming more than the standard amount of caffeine.
Scientists have also found that if someone consumes too much caffeine before the workout, they may have a higher chance of forming blood clots, causing a stroke, heart attack, deep vein thrombosis, and pulmonary embolism.
But you don’t have to quit caffeine entirely because as long as your caffeine dosage is not more than 400 milligrams per day, you are good to go. If you do consume too much caffeine you may end up developing an aversion to coffee.
And believe me, this side effect is nothing compared to the side effects your gym supplements will cause you.
Frequently Asked Questions (FAQs)
Is It Good to Drink Coffee At Night?
Consuming this caffeine at night can cause you some problems. The major ones are it will hamper your sleeping quality, which can result from your daytime tiredness. And if you consume caffeine regularly at night, you may get headaches, acute pain, and anxiety.
Can We Drink Coffee on an Empty Stomach?
Author Note: Scientists have proven that it is harmful to consume it on an empty stomach because it can cause gastrointestinal discomfort by increasing hydrochloric acid production. For this, you can follow my morning diet, which I have mentioned in the previous section.
Is Black Coffee Harmful?
Taking too much of anything will not be healthy. And the same goes for black coffee. Drinking black coffee can boost memory, increase metabolism, and reduce cancer risk, though excessive drinking can provoke ulcers, cause acidity, and increase stress and heartburns.
What Is the Best Time to Drink Black Coffee for Weight Loss?
Black coffee consists of chlorogenic acid, which helps to lose weight. After having any meal, when someone consumes black coffee, this will reduce his/her body’s glucose level because of that acid. Besides, black coffee increases the metabolic of our body, which reduces our hunger level. If you add sugar to your black coffee, then do not expect to lose any weight.
By this point, I believe you have got some much-needed information on drinking coffee before a workout, along with some handy tips. If you are like those who don’t like to use supplements, you can never go wrong by just taking a warm cup of sugarless coffee around 30-45 minutes before your workout session and hit the gym like a beast!
We hope you found this article useful in learning what the best time to drink coffee before a workout is.
With that said,
Stay caffeinated friends!