Pre workouts are supplements which give energy and enhance athletic performance during exercise. These pre workouts mainly contain caffeine, carbohydrates, amino acids, B vitamins, and electrolytes. All these ingredients increase vigilance, boost energy, delay fatigue, and push you to workout longer.
A common pre workout which produces heightened alertness and boosts energy is coffee. Drinking coffee before a workout or exercise works similar to other pre workout supplements. Caffeine in pre workout coffee reaches its peak within an hour and stimulates the brain and releases adrenaline. Researchers from United States Sports Academy and California State University found that pre workout coffee significantly increased exercise repetitions, weight lifts, and overall time of workout. However, the extent of these effects largely depend on pre workout dosage and time of coffee ingestion.
For pre-workout, it’s recommended to consume coffee drinks which have less calories like black coffee and espresso. These coffee drinks help you reach peak performance and aid in muscle recovery while keeping your calorie count in check. Drinking coffee after workout is also helpful to reduce muscle soreness post exercise.
What are the benefits of drinking coffee before workout?
The benefits of drinking coffee before workout are the following.
- Enhances Physical Performance
- Improves Brain Function
- Helps for Weight Loss
- Improves Blood Circulation
- Improves Muscle Recovery
The following graphic also shows the benefits of consuming coffee before a workout.
Studies from Journal of Nutrition & Metabolism, Journal of Applied Physiology, International Society of Sports Nutrition, Journal of Strength and Conditioning Research, Journal Nutrients, Journal of Pharmacological Sciences, and Journal of American Heart Association all provide supporting evidence of the above benefits of drinking coffee before workout as well as general benefits of coffee.
1. Improves physical performance
Drinking coffee before a workout improves physical performance. Caffeine in drinking coffee has ergogenic effects. Consuming coffee before workout enhances physical performance greatly by stimulating the sympathetic nervous system and increasing epinephrine levels. International Society of Sports Nutrition (ISSN) states that 2 to 4 cups (16-40 fl. oz.) of drinking coffee containing 3–6 mg/kg caffeine taken 60 minutes prior to workout improves physical performance and helps in recovery.
A study published in Journal of Nutrition & Metabolism found that ingestion of 3 to 4 cups (24-40 fl. oz.) of drinking coffee or 300 mg caffeine before workout enhanced exercise performance and muscular endurance and reduced muscular fatigue by 11.7%.
A study published in Journal of Applied Physiology shows that caffeine in coffee one hour prior to workout increases plasma epinephrine levels and exercise endurance. Epinephrine levels rose during 1 hour rest and continued throughout the workout period.
Drinking coffee as a pre workout 30 minutes before the start of activity improves aerobic capacity, running performance, and body composition in recreational athletes, according to another study in Journal of the International Society of Sports Nutrition.
2. Improves Brain Function
Drinking coffee before a workout improves brain function by stimulating the “fight or flight” response of the sympathetic nervous system. Sympathetic nervous system enhances attention and focus which boosts brain functions like memory, thoughts, emotion, vision, and other processes that regulate our body. The following diagram shows how drinking coffee improves various functions of brain.
A research published in the Journal of Strength and Conditioning Research Caffeine suggests drinking 2-7 cups (16-56 fl.oz.) of coffee 30-75 minutes prior to workout increased alertness, improved mood and concentration, decreased reaction time and fatigue.
Another research in the Journal of the International Society of Sports Nutrition recruited 5 volunteer males into 3 groups to undergo cognitive testing. Testing was done 30 minutes after taking pre workout caffeine. The study concluded that consuming 100-300 mg of pre workout caffeine enhanced alertness by 19%, focus by 35%, cognitive function by 26%, memory by 11%, and motivation by 10%.
Y. Peter Jung from Texas A&M University and his colleagues in their research enrolled 25 healthy and recreationally active participants. Dr. Jung and colleagues suggested that drinking pre workout coffee containing 284 mg caffeine increased optimism and energy levels of the participants before and during the workout.
3. Helps for Weight Loss
Drinking coffee before workout helps for weight loss by increasing metabolic rate, burning fats and calories, and suppressing appetite.
According to a study published in Annals of Nutrition and Metabolism, drinking coffee containing 200 mg of caffeine increases metabolic rate by 7% 3 hours after its consumption.
Caffeine in coffee burns fats and calories by initiating the process of lipolysis which converts fat into glucose before workout. This glucose provides energy to do a strenuous workout which aids in weight loss. A study conducted by Takuya Watanabe and colleagues concluded that drinking coffee daily for 12 weeks decreased visceral fat area, total abdominal fat, and weight in healthy obese individuals.
Coffee helps in weight loss by suppressing appetite or decreasing calorie intake. A study published in Nutrients in 2019 concluded that participants who drank coffee daily for 3 months decreased 70 calories by suppressing appetite everyday.
4. Improves Blood Circulation
Drinking pre-workout coffee improves blood circulation by releasing adrenaline. Adrenaline forces the heart to pump oxygenated blood rapidly to the muscles and flushes out metabolic waste products. This helps you maintain power during workout even when your body feels fatigued. A study published in Journal of Pharmacological Sciences in 2015 found that drinking one cup of coffee before workout enhanced microvascular function in healthy individuals.
A study published in the Journal of American Heart Association suggests drinking a cup of caffeinated coffee significantly improved vessel inner lining function and blood flow. Participants who drank one cup of caffeinated coffee had a 30% increase in blood flow over a 75-minute period compared to those who drank decaffeinated coffee.
5. Improves Muscle Recovery
Drinking coffee before workout helps in muscle recovery by refueling muscles and increasing the speed of glycogen resynthesis.
Glycogen, a stored form of glucose, is the primary fuel of muscle consumed during workout. When you exercise, glycogen is consumed and recovery period is required for glycogen resynthesis before any physical exertion. According to the American Physiological Society, caffeine aids in muscle recovery if consumed with carbohydrates. Drinking coffee before workout replenishes your glycogen stores in about four hours.
Another way, coffee before a workout causes muscle recovery is by increasing glucose levels. Coffee increases the enzyme AMP kinase after a workout which makes muscles contract strongly and allows more glucose into the muscle. Coffee also initiates fat breakdown to generate glucose which saves the glycogen stores during workout, according to Bülent Sökmen from Sonoma State University.
The following figure depicts how drinking coffee before workout boosts muscle repair.
What are the risks of Pre Workout Coffee?
The following are the risks of pre workout coffee.
1. Drinking pre workout coffee causes digestive issues.
2. Drinking pre workout coffee triggers anxiety.
3. Drinking pre workout coffee causes insomnia.
The figure below lists some risks of pre workout coffee.
Articles and studies by Journal Nutrients, Journal of Behavioral Medicine, Clinical Nutrition ESPEN, Current Medicinal Chemistry, Sleep Medicine Reviews, and Psychiatry Research explore the harms of drinking pre workout coffee.
1. Drinking pre workout coffee causes digestive issues
Drinking pre workout coffee causes digestive issues like indigestion, nausea, heartburn, gastro-esophageal reflux disease (GERD) and diarrhea, as described by a research published in Nutrients in 2022.
Drinking coffee before workout stimulates secretion of stomach acid. High levels of gastric acid. leads to indigestion, nausea, and heartburn. A research in Clinical Nutrition ESPEN concludes that caffeinated pre workout coffee causes functional dyspepsia or indigestion.
Caffeine in pre workout coffee can trigger acid reflux and cause heartburn by lowering esophageal sphincter pressure in patients suffering with GERD as explained by a research in Current Medicinal Chemistry.
Drinking coffee stimulates colonic contractions that urges you to poop. Those with a sensitive gut can get diarrhea 4 minutes after drinking pre workout coffee according to Professor Amaia Iriondo De Hond.
2. Drinking pre workout coffee triggers anxiety
Drinking pre workout coffee triggers anxiety by release of adrenaline. Caffeine found in coffee releases adrenaline. Adrenaline activates ‘fight or flight’ response, increasing heart rate, breathing rate, and blood pressure. These factors lead to anxiety and nervousness.
People who have underlying anxiety disorders should avoid pre workout coffee, as they have a tendency to feel anxious and restless during the workout according to a study in the Journal, Psychiatry Research. A study in Sports Medicine suggests that players need to avoid coffee to prevent any additional anxiety during training or a match.
Different amounts of coffee triggers anxiety. A research published in the Journal of Behavioral Medicine states that only high levels of caffeine can cause anxiety symptoms in healthy individuals. So, if you consume low dose pre workout coffee, you can utilize the ergogenic effects of caffeine without getting anxious.
3. Drinking pre workout coffee causes insomnia
Drinking pre workout coffee can cause insomnia in those who workout in the evenings or at night. Drinking coffee in the evening or at night can disturb the normal sleep cycle. Since caffeine in coffee has a broad half life of 2-10 hours, having a pre workout coffee would keep you alert and wakeful beyond your normal sleeping hours.
A study in Physiology & Behavior Journal studied the effect of caffeine consumption before exercise on sleep. The participants consumed caffeine at 4 pm and performed exercise at 5 pm. The results showed that pre workout caffeine ingestion resulted in a small decline in sleep quality during the same day at night.
How much caffeine to take in a pre workout?
You can take 3–6 mg/kg caffeine or 2 to 4 cups (16-32 fl.oz.) of drinking coffee in a pre workout to achieve maximal exercise performance according to the International Society of Sports Nutrition (ISSN).
The figure illustrates the amount of caffeine to take in a pre workout.
Usually, a pre workout supplement contains 150-300 mg caffeine which is equal to 2-3 (16-24 fl.oz.) cups of drinking coffee. This amount of caffeine and coffee is safe and sufficient to improve physical performance during the workout.
What types of coffee should you drink before workout?
You should drink any type of regular coffee without sugar additives like flavored syrups and heavy cream. The following are some of the coffee drinks to take before workout which helps improve exercise performance and reduce weight.
- Drinking black coffee before a workout is beneficial, according to studies in the British Journal of Sports Science and Sports Medicine.
- Drinking espresso before a workout provides ergogenic effects, according to a study published in the Honors Research Projects.
- Drinking instant coffee before a workout improves exercise performance, according to studies published in The Journal of Strength & Conditioning Research and International Society of Sports Nutrition.
- Drinking Turkish coffee before hitting the gym helps during the workout, according to a study published by Nutrients in 2019.
When to drink coffee before a workout?
When to drink coffee before a workout depends on the person’s goal.
- To improve physical performance, you should drink 2 to 4 cups (16-40 fl.oz.) of coffee or 3–6 mg/kg caffeine 60 minutes before workout, according to the International Society of Sports Nutrition.
- To improve running performance, you should drink coffee 30 minutes before workout according to Abbie E Smith of University of North Carolina at Chape Hill.
- To improve reaction time and lower body endurance, you should drink coffee 20 minutes before workout according to a study published in Nutrition & Metabolism.
The figure below shows when to drink coffee before workout according to various scientific studies.
According to a book published by the Committee on Military Nutrition Research US, caffeine in coffee peaks within 15 mins to 2 hours after its consumption. So, you can take advantage of the caffeine peak to enhance your workout performance.
Does coffee as pre workout helps you run better
Yes, coffee as a pre workout helps you run better because caffeine in coffee leads to higher power output and resistance to fatigue, according to a study conducted by Terry E. Graham from University of Alberta. Caffeine intake of 3–6 mg/kg body mass 60 minutes before activity is most effective for running as suggested by ISSN.
This graphic illustrates how pre workout coffee helps you run better.
A meta-analysis in ‘Nutrients’ performed on caffeine impact on endurance running studied 254 participants in 21 studies. The authors concluded that consuming 3-9 mg/kg or drinking 2-7 cups of coffee one hour before running helps run faster and prevents fatigue.
Are honey and salt good pre workout?
Yes, honey and salt are good pre workout as they sustain energy and electrolyte balance during and after the workout.
Honey is a natural sugar, a type of carbohydrate, which gives a quick burst of energy to cells during workout. Honey, prior to a strength training workout, helps maintain blood glucose levels better than other carbohydrates, according to a study done at Baylor University. Consuming 50g of honey 30 minutes before running reduced fatigue in 1500m endurance runners of the Egyptian Athletic Federation (EAF) according to research published in the International Journal of Sports Science.
Salt retains electrolyte balance and water levels during strenuous workout. Sweating during workout reduces sodium and fluids that results in decreased performance, heat cramps and heat-related illness according to the research published in Current Sports Medicine Reports. A study by Kathy Heck on “Nutrition, diet and weight control for athletes” concluded that one tablet of salt per 6 pounds of body fluids before workout helps in maintaining plasma electrolyte levels.
Should You Drink Coffee After Workout?
You should drink 2-3 (16-24 fl.oz.) cups of coffee after workout to reduce muscle soreness and perceived fatigue according to a study published in the Journal of Applied Physiology. Caffeine in coffee blocks the adenosine effect on the central nervous system which reduces muscle soreness and perceived fatigue.
A study published in Nutrients by Laís Monteiro Rodrigues Loureiro, professor in UFMT – Universidade Federal de Mato, Grosso, and colleagues suggest drinking coffee after workout replenishes glycogen stores and helps recover from fatigue.