Coffee contains caffeine, antioxidants, and natural nutrients. Many people habitually drink a cup before exercise to boost alertness. Caffeine, a natural stimulant, has been studied for its ability to support athletic performance, with benefits particularly noted in endurance exercises.

Caffeine boosts alertness, reduces fatigue

Caffeine impacts the central nervous system, enhancing alertness and focus. It can also reduce perceived exertion, making workouts feel easier or allowing individuals to sustain activity longer.

Supports endurance and athletic performance

Caffeine has been extensively studied for its ability to improve workout performance in both strength and cardiovascular exercises. According to Healthline, potential benefits include: increased muscle strength, endurance, and power; enhanced aerobic endurance; improved sprinting, jumping, and throwing capabilities; and assistance in using fat as an energy source. These benefits are observed in athletes and regular exercisers alike.

Coffee contains caffeine, antioxidants, and natural nutrients. Illustration: Bao Bao

Timing and amount of coffee before exercise

Caffeine is typically consumed approximately 45-60 minutes before a workout. This timeframe is often chosen in studies to allow for caffeine absorption and its full effect on athletic performance. The International Society of Sports Nutrition (ISSN) suggests that caffeine can improve performance when consumed at 2-6 mg/kg of body weight. An average cup of coffee contains about 100 mg of caffeine. The actual caffeine content varies depending on the type and preparation method. However, regular exercisers may only need the lower end of this range or should consult a nutritionist.

Potential side effects

According to Medical News Today, drinking coffee before exercise may cause stomach discomfort or digestive issues in some individuals. During physical activity, blood flow is prioritized to working muscles, which can slow digestion.

Some people sensitive to caffeine might also experience jitters, anxiety, stomach upset, or a rapid heart rate. If caffeine disrupts sleep, workout performance can also suffer.

Therefore, individuals sensitive to caffeine or those who experience discomfort when drinking coffee on an empty stomach may find this habit unsuitable. Sometimes, an effective workout can still be achieved without pre-exercise coffee, provided there is adequate nutrition, sleep, and recovery.

Which type of coffee to choose?

Both instant and regularly brewed coffee can be consumed before a workout. The key factors are caffeine content and added ingredients like sugar or syrups, which often contain high calories and sugar, and may cause more digestive issues. A small amount of fresh milk or plant-based milk can be added. While pre-workout coffee can aid performance, it does not replace a balanced diet, sufficient sleep, and a proper training program.

Bao Bao (Compiled)