Should You Drink Coffee Before Your Workout?

Coffee can help increase strength, power, and endurance during exercise. Yet, some individuals are sensitive to caffeine and may prefer to skip it before training, particularly on an empty stomach.

Occasionally you need an added surge of energy before hitting the gym.

Among the many options, coffee remains one of the top pre-workout beverages. With its high caffeine content and low cost, coffee is a practical way to potentially boost exercise performance.

Still, you might be curious whether coffee is appropriate for you and if there are any potential drawbacks to consuming it before training.

This article explains whether drinking coffee before a workout is advisable and outlines the most suitable coffee choices.

Advantages of coffee as a pre-workout drink

Coffee is among the planet’s most consumed drinks. It naturally provides caffeine, antioxidants, and some nutrients. Plus, it’s enjoyable and affordable for most people (1).

While caffeine isn’t required for an effective workout, many people take it beforehand to feel more energized and to help hit performance targets.

Caffeine has been extensively studied as an ergogenic aid — a substance that improves performance — for both resistance and cardiovascular training. Its advantages may include (2, 3, 4):

• greater muscular strength, endurance, and power
• improved aerobic capacity
• better sprinting, jumping, and throwing outputs
• preservation of glycogen and increased use of fat as fuel
• heightened focus and alertness

Notably, caffeine appears effective for both competitive athletes and recreational exercisers, meaning the typical gym attendee can still benefit (2).

Summary: Coffee is a recognized performance aid that may boost strength, endurance, power, alertness, and energy during exercise.

When and how much coffee to drink before training

Research generally recommends consuming coffee about 45–60 minutes before exercise so the caffeine can be absorbed and reach peak effects in the bloodstream (2).

The International Society of Sports Nutrition (ISSN) reports that caffeine is an effective ergogenic agent at doses of 0.9–2.7 mg per pound (2–6 mg per kg) of body mass. That translates to roughly 135–405 mg for someone weighing 150 pounds (68 kg) (2, 5).

However, most recreational exercisers will likely see benefits from the lower end of this range (6).

Since a typical cup of coffee contains about 100 mg of caffeine, drinking 1–2 cups (240–475 mL) 45–60 minutes before training should provide sufficient caffeine to support performance (7).

Summary: Consuming coffee roughly 45–60 minutes prior to exercise allows caffeine to peak. Studies generally show caffeine is effective for workouts when taken at 0.9–2.7 mg per pound (2–6 mg per kg) of body weight.

Potential drawbacks of drinking coffee before exercise

Although coffee can be healthy, there are some possible downsides to drinking it before a workout.

During exercise, blood flow is prioritized to active muscles and reduced to the digestive tract, which slows digestion. This can cause stomach upset and digestive discomfort for some people. For that reason, some prefer to train fasted (8).

To minimize these issues, try to have coffee at least 45–60 minutes before exercise so your body has time to absorb it.

Alternatively, choose 1–2 espresso shots, which pack more caffeine in a smaller volume. Two shots (about 2 ounces or 60 mL) contain roughly 130 mg of caffeine (9).

Also, some people are sensitive to caffeine and may experience jitters, anxiety, stomach upset, or a raised heart rate. If you notice these effects but still want coffee, limit intake to 1–2 cups (240–475 mL) per day (10).

Additionally, too much caffeine can disrupt sleep, which can impair athletic performance. Since caffeine’s half-life is about 5 hours, it’s wise to avoid caffeine within 6–8 hours of bedtime (5, 11).

If caffeine doesn’t sit well with you, skip it. You can still perform well by focusing on a balanced diet, sufficient sleep, and good stress management (12, 13, 14).

Summary: Having coffee before exercise can cause stomach discomfort for some. Additionally, caffeine sensitivity means some individuals may be better off avoiding it.

Which types of coffee are best before training

Caffeine is consumed in many forms, including coffee, pre-workout formulas, caffeinated gums, and candy, among other sports nutrition products.

Most studies investigating coffee’s effects on performance used instant or brewed coffee, though other brewing methods like French press, pod machines, and espresso likely offer similar benefits (15).

Adding dairy or plant-based milks adds a small amount of calories, protein, and carbs but probably won’t harm your performance. However, if you’re doing fasted cardio — exercising before eating — stick to black coffee, which has no carbs.

Avoid specialty coffee drinks with added syrups and flavorings, since these are usually high in sugar and calories. Such beverages can hinder your fitness objectives and are tougher to digest.

For more on how coffee might affect your skin, see does coffee cause acne.

Summary: Regular brewed coffee in most forms likely supports exercise performance. Avoid specialty, sugar-laden coffees as they tend to be high in calories and sugar.

Risks and adverse effects

Most adults can safely consume up to 400 mg of caffeine daily, equivalent to about 3–4 cups (710–945 mL) of coffee (16).

That said, caffeine tolerance varies widely. Some people handle larger amounts while others get unpleasant symptoms after one cup. Common side effects include (16):

• anxiety
• nervousness
• faster heart rate
• rapid pulse
• irritability
• sleep disturbance or insomnia
• stomach upset
• tremors

On rare occasions, extremely high caffeine intake (over 1,000 mg) combined with excessive exercise may trigger rhabdomyolysis, a condition that destroys muscle tissue and can lead to kidney failure (17, 18, 19, 20).

Also, pregnant people should limit caffeine to 200 mg per day and consult their healthcare provider before using coffee or other caffeinated products for performance (10, 21, 22).

Summary: To minimize side effects, keep caffeine intake below about 400 mg per day, roughly 3–4 cups (710–945 mL) of coffee.

Final thoughts

Coffee is an enjoyable, budget-friendly drink that may support your fitness aims.

Research links coffee to increased strength, power, and endurance during training. For many people, drinking about 1–2 cups (240–475 mL) 45–60 minutes before exercise works well.

Remember that some prefer training fasted and others are more sensitive to caffeine. Listen to your body and choose an amount that feels right for you.