Before vs. After
It’s best to drink coffee before your workout, so long as your workout isn’t too late in the day. Caffeine consumption close to bedtime can disrupt our natural sleep cycle,” says Brittany Michels, MS, RD. “If you need a pre-workout boost at night, consider a non-caffeinated energy source, such as maca or beetroot.”
Drinking coffee post-workout may help with your workout recovery. However, If you drink coffee post-workout to get through the day, be sure to assess your sleep and stress levels and your diet regimen. Some who rely on caffeine may need to address the root cause of their poor energy levels.
Recommended Pre-Workout Caffeine Dosage
According to the International Society of Sports Nutrition (ISSN), caffeine is beneficial for enhanced workout performance in doses of 0.9 to 2.7 mg per pound of body weight.1Â Some notice benefits at 50 to 100 milligrams pre-workout, while others observe improvements in the 300 to 400 milligrams range.
Not everyone benefits from coffee before a workout. “There isn’t a one-size-fits-all recommendation when it comes to coffee and caffeine consumption,” says Michels. Also, if your workout objective is to feel calmer, it’s probably best to skip the caffeine entirely.
Benefits of Drinking Coffee Before a workout Exercise
We know that coffee is good for us (in moderation. It’s been shown to increase your energy levels and metabolic rate, lower your risk of depression, and decrease your chances of getting type 2 diabetes.234 But did you know that a cup of joe before you hit the gym just might give you a more productive workout?
“Consuming pre-workout caffeine may rev up your metabolism, suppress the effect of perceived exertion, improve microcirculation, and enhance your athletic performance,” says Michels. She adds that coffee is one of many caffeinated beverages that may offer these benefits. So, if you aren’t a java drinker but still want the benefits that caffeine has to offer, you have other options.
Some other research suggests that pre-workout caffeine may increase caloric burn for several hours post-exercise.5Â “For those looking for a metabolic boost, caffeine from coffee can be a smart option,” says Michels.
