When you are hitting the gym bright and early, do you skip your morning coffee? Some people may experience headaches or fatigue without that first cup of joe- but what does it do in terms of your workout? A lot of people wonder if it is okay to drink coffee- as they normally would- prior to exercise or intense physical activity.

So, should you drink coffee before a workout?

Sure, go ahead and drink a cup or two of coffee before you work out. It can give you the energy to sustain you through the regimen- plus it may provide the initial motivation that gets you up and moving in the first place. A lot of highly rated pre workout supplements contain caffeine for this reason- about the same as in a cup or two of coffee.

Enjoy coffee before your workout but use it in moderation- which is about five milligrams per every kilogram that you weigh.

Wondering about the benefits of coffee before your workout? Keep reading to learn more!

If you are wondering about having a cup of coffee before you exercise or work out, keep reading to learn more!

Benefits of Coffee Before Workouts

Surprisingly, coffee offers some health and performance benefits that you will not want to miss. Not a fan of coffee? Enjoy caffeinated teas, beverages, or supplements in moderation, too. Some of the benefits include:

Speed

Caffeine contributes to speed. When you have a short or brief task ahead, caffeine can give you that boost that you need to complete the chore faster. This most certainly extends to athletic events and activities, too- for instance, runners, swimmers, and cyclers, use caffeinated supplements to boost their speed by milliseconds when competing.

Studies have shown that caffeine improves speed significantly– particularly in shorter regimens lasting from 45 seconds to eight minutes in duration. This alludes to the fact that caffeine peaks during this time, and that it subsides over time. For faster times in shorter athletic events, like sprinting or cycling, caffeine supplements or a cup of coffee could be key.

Additionally, studies show that caffeine affects speed and efficiency when it comes to other types of exercises, like sit ups and squats. Want to power through that series of reps a lot quicker? A cup of coffee about an hour before hitting the gym may help.

Strength

For strength training or lifting weights, coffee is king. That is, studies suggest that caffeine before weight training can increase your maximum muscle strength and push your potential. In some instances, caffeine helped with greater upper body strength which can also contribute to increases in vertical jumping height as well as improved power when lifting. Caffeine has notably enhanced the performance of weightlifters and team athletes, like basketball players.

Though research is mixed, it seems that men are more impacted by the effects of caffeine than women, though studies continue to be conducted.

Stamina

Got a lot to get through today? Have a cup of coffee. Is this ever your remedy for the need to take a nap? Studies show that caffeine helps you fend off exhaustion and fatigue longer- both during cardio workouts and for other activities, as well. In fact, if you have a busy day planned, caffeine can be the perfect supplement to give you the stamina needed.

Whether you are a busy mom with her hands full, or a team athlete preparing for competition, caffeine supplements- like those found in pre workout formulas– may be just what you need to meet your goals and succeed.

Power

Power has been mentioned, but it should be noted that caffeine can increase your aerobic endurance- or power- to get through the most rigorous and strenuous of activities. Caffeine is especially effective with providing a boost in power to those that participate in activities like skiing, swimming, running, and cycling- those sports that get your blood pumping.

Recovery

So, how will you feel after all this increased physical fitness? The answer could be quite sore. Fortunately, caffeine- including coffee- can help sore muscles recover quickly and effectively after rigorous training. Furthermore, caffeine supplementation may reduce the stiffness that can accompany such workouts the day after.

Again, it bears repeating that you should not overdo it in terms of caffeine. Take only as directed and if you are drinking coffee, stick to two-four cups per day, depending on your tolerance to caffeine. You should also be aware that genetics plays a significant part in your own response to caffeine before or during workouts and exercise. For some, caffeine may improve performance while others may not experience the same results.

Working out with Coffee

Now that you know it is okay to enjoy your coffee when working out, when is the best time? If you want to reap the optimal rewards of your morning joe, enjoy it about an hour before hitting the gym, track, or trail. As every person’s schedule and workout regimen is different, the exact time will vary from one coffee-drinker to the next.

Also, it doesn’t matter if you drink it cold or hot, iced or latte’s- it all provides the same advantages to you and your workout. A couple of cautions to coffee-drinkers include these tips:

• Don’t overdo it. Too much caffeine can produce unpleasant side effects like anxiety, headache, or bladder irritation.
• Drinking coffee- or other caffeinated beverages- within six hours of bedtime can interfere or disrupt sleep hygiene.

If caffeine is disturbing your sleep, cut back or curb your intake. Rest is integral for building and recovering muscles after intense training or workouts.

In sum, if you are hesitating to enjoy a cup of your favorite coffee before you head to the gym, go ahead and have it. Coffee before working out is not just okay- it facilitates and fosters what you need to get through a rigorous or strenuous physical activity. Just be sure to use caffeine- or coffee- in moderation, based on your own personal body mass, weight, and tolerance. If you do not care for coffee, consider supplementing your routine with a pre workout product containing caffeine to reap the same benefits.