Is Drinking Coffee Before A Workout Good Or Bad For Health? Know Here!

Are you looking for a way to boost your energy before exercising without consuming added sugar and calories? Well, in that case, coffee can be your best fit as it contains caffeine that helps to energise before exercise.

Coffee is popular due to its taste, affordability, and natural caffeine, antioxidants, and nutrients. Some people consume caffeine before exercising to boost energy and performance. 

Moreover, Caffeine is widely researched as a performance enhancer in both strength and cardio training, with potential benefits. But here, one thing is to note that caffeine can have different effects on different people, for some, it works as a mood enhancer, while for others, it can cause problems like anxiety, sleeping issues, and stomach problems.

Here, we will discuss whether drinking coffee before a workout is good or bad for health. Also, we will focus on its benefits and side effects. Continue reading to know more!

Table of Contents

1. Should I Have Coffee Before Workouts?

2. Coffee Before Workout Benefits

3. What Time Is Best To Drink Coffee Before Workout?

4. Possible Side Effects Of Coffee Before Workouts

5. The Final Say

6. FAQs

7. References

Should I Have Coffee Before Workouts?

While finding the answer, we must first understand what’s special in a cup of coffee that keeps it in high demand. Coffee is a beverage brewed from roasted and ground seeds of plant Coffea arabica. It is one of the world's best and most loved beverages because of its alkaloid content named “caffeine.”

The reason behind showing this much love for coffee is that caffeine gets activated within 30 to 60 minutes of drinking it binds with the adenosine receptors in our brain and helps keep us awake throughout the workout. Due to this reason, it is widely used by runners, cyclists, endurance athletes, sportsmen and gym enthusiasts to boost their performance.

Plus, drinking coffee before workouts also improves your cognitive performance and provides many more benefits, like reducing muscle pain and improving strength and endurance. Let us understand them one by one.

Also Read: Mushroom Coffee Vs Regular Coffee: Which Is Better?

Coffee Before Workout Benefits

Drinking coffee before workouts can benefit you in the following ways:

1. Increases Speed

Caffeine has been found to improve speed and performance in workouts, lasting from 45 seconds to 8 minutes. This could benefit athletes looking to boost their ranking by just 1 per cent. However, caffeine supplements have also been shown to significantly impact speed for resistance exercises such as push-ups, sit-ups, or squats. 

2. Reduces Anaerobic Fatigue

Anaerobic exercise is a high-intensity exercise that breaks down glucose for energy without using oxygen. This will exhaust you quickly. However, drinking coffee before exercise may delay the onset of fatigue. 

Basically, Caffeine acts as an adenosine antagonist, blocking its binding to receptors in the brain and spinal cord. Adenosine typically promotes feelings of fatigue and reduces alertness. Caffeine can enhance alertness, focus, and motivation by blocking its action, leading to perceived reductions in fatigue during short bursts of intense activity.

3. Reduces Muscle Soreness

Drinking caffeine before exercise may reduce muscle soreness and stiffness. Actually, Coffee stimulates the release of dopamine and beta-endorphins, natural painkillers in the body. These neurotransmitters can further dampen pain signals, potentially reducing the perceived intensity of muscle soreness.

Caffeine improves blood flow to muscles, delivering oxygen and nutrients needed for repair and recovery. This can help muscles recover faster and potentially reduce soreness.

Also Read: 5 Common Causes Of Muscle Cramps With Treatment & Prevention Tips

4. Increase Fat Oxidation

Caffeine boosts metabolism slightly, leading to a small increase in calorie burning. This effect is temporary and varies depending on individual factors like genetics and tolerance.

Not only this caffeine can stimulate the release of fatty acids from fat stores into the bloodstream, making them available for the body to use as fuel. However, this effect is also modest and doesn't guarantee significant fat loss.

Moreover, caffeine can have a mild appetite-suppressing effect, which could indirectly contribute to fat loss by reducing calorie intake.

Also Read: Amazing 7-Day Coffee Diet For Weight Loss

5. Improves Cognitive Performance

Caffeine is a natural stimulant that quickly enters the bloodstream and stimulates the release of dopamine and norepinephrine, neurotransmitters that enhance focus, concentration, and motivation. This can lead to improved attention, reaction time, and overall cognitive processing speed.

What Time Is Best To Drink Coffee Before Workout?

The optimal time to drink coffee depends on when you typically exercise. If you tend to work out early in the morning, it's best to have your coffee 30-60 minutes before exercising. Keep in mind that if you have your coffee during breakfast, it may not be as effective in boosting your workout. Caffeine takes about 45 minutes to reach its maximum concentration in the bloodstream, and its effects start to diminish after that. So, try to consume your coffee 30-60 minutes before exercising to enjoy its peak benefits during your workout.

Possible Side Effects Of Coffee Before Workouts

Although drinking coffee before workouts benefits some individuals, it may not suit some individuals. Let us uncover its possible side effects: 

1. May Cause Stomach Discomfort

Stomach aches are common and can be caused by eating or drinking right after exercising or drinking coffee on an empty stomach. To prevent stomach pain, a person can exercise on an empty stomach, wait longer after drinking coffee before exercising, or reduce fluid intake.

2. May Cause Insomnia And Anxiety

Some people are more sensitive to caffeine than others, and consuming too much caffeine can cause negative side effects like anxiety and difficulty sleeping. If someone is trying to improve their athletic performance through caffeine consumption, they may find that insomnia makes it harder for their muscles to recover.

Some Other Side Effects 

• Dizziness

• Restlessness

• increased heart rate

• Irritability

• Tremors

• Dehydration

• Stomach discomfort

• Caffeine overdose

• Hot flushes and night sweats during menopause

The Final Say

Well, after understanding the benefits of drinking coffee before workouts, we can say that it is a great choice for some people looking to boost their energy before exercise. While people dealing with any medical condition or with caffeine sensitivity should be careful with it.

Drinking a cup of coffee before 45-60 minutes of your workout improves your speed and keeps you alert. Moreover, it also boosts fat oxidation, which further helps you to burn extra calories. One thing to note is that avoid it during the evening as it may disturb your sleeping pattern. It is better to consult a medical professional before adding coffee to your daily routine if you have any health conditions, and for more information, visit ToneOp!

FAQs

1. How much caffeine should I drink? 

ISSN recommends caffeine intake to enhance athletic performance. 0.9 to 2.7 mg/kg of body weight can help. Different people see improvements with varying amounts of caffeine intake before a workout.

2. What is the 1 week coffee rule and does it have any potential benefits during workouts? 

The 1-week coffee rule suggests taking a break from caffeine every week to maintain sensitivity, potentially enhancing its workout benefits.

3. How much coffee should you drink before exercise?

Everything is in moderation. Drinking 1-2 cups of coffee before exercise can provide enough caffeine to boost your performance. If you're worried about being full or full, choose 1-2 cups of espresso. They are less liquid but contain more caffeine.

4. What is the right timing for night-time coffee consumption?

Consuming coffee in the evening may interfere with sleep; ideally, avoid it at least 6 hours before bedtime for optimal rest.

5. Can I drink coffee before workout in the evening?

Drinking coffee at night disrupts your sleep because caffeine affects the chemicals in your brain that help you sleep. It's best to avoid caffeine for at least 6 hours before bedtime.

6. What is the ideal coffee intake frequency for students? 

Students may benefit from moderate coffee intake, around 1-2 cups daily, to improve alertness and focus without causing excessive caffeine-related issues.

7. Is drinking coffee before workout good or bad for health? 

Drinking coffee before a workout can be beneficial as it enhances alertness and boosts physical performance, but moderation is key to avoid potential side effects like jitteriness or disrupted sleep.

References

• Should I have coffee before workouts?

• Caffeine sensitivity grows as people age | UCLA Health

• Drinking Coffee Before a Workout: Benefits and Side Effects | Birla Healthcare

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