A cup of coffee is part of the vast majority of people's morning routine. Some drink coffee with their breakfast, while reading the news, or during their commute to work. Drinking coffee before workouts is just as common nowadays, but the question is whether or not it is a good practice.

We've pooled together the recommendations of experts and personal trainers, and the simple answer is, yes, you can drink coffee before working out. However, you should be mindful of your caffeine intake so as not to trigger an upset stomach. Also, consider the time you're working out because a cup of coffee late in the day could keep you up all night.

Personal trainers like us in Alchemy, know how irresistible a heartwarming cup of coffee is when there are plenty of cafes in the area. For you to get the most out of that surge of caffeine, we've noted down the perks of drinking coffee before workouts as well as the ideal dosage.

5 Perks of Drinking Coffee Before Workouts

1. Stimulates Energy

Coffee is a natural stimulant and it's the caffeine kick most of us crave in the morning. Caffeine stimulates the central nervous system by triggering the release of adrenaline and dopamine which are two hormones known to increase energy levels.

Drinking coffee before a workout can make you feel energised and motivated to workout. The caffeine in coffee also influences your rate of perceived exertion (RPE). With coffee in your system, you can be more inclined to go for a higher-intensity workout.

2. Enhances Focus

Another reason why we drink coffee is because it helps us feel more alert. Some may even consider it necessary to wake up and be productive.

Drinking coffee before workouts can enhance your mind-muscle connection. We are more likely able to focus on executing proper exercise form and concentrate on activating the targeted muscle group.

3. Improves Physical Performance

Studies have shown how drinking coffee before a workout can improve physical performance. As personal trainers, we have firsthand experience of how caffeine fuels our endurance as much as our clients.

Drinking coffee before workouts can improve strength and power for resistance training and aerobic exercises. Moreover, research on runners and trained cyclists suggests that coffee helps them finish the course quicker.

4. Reduces Feelings of Fatigue

Coffee before working out has been linked to reduced feelings of fatigue and pain which enables you to push through difficult training sessions with less strain or discomfort.

The caffeine in coffee can block adenosines which are receptors that send pain signals to your brain. Coffee acts as an ergogenic aid that facilitates faster muscle recovery.

5. Increases Metabolism

Coffee can boost your metabolic rate by 3 to 11% and in turn, increase fat and calorie burn. Additionally, caffeine in coffee can decrease the production of ghrelin, the hunger hormone which could help suppress your appetite.

Drinking coffee before workouts can improve your metabolism and help in weight loss because it sends direct signals to fat cells to break down fat. You also produce more body heat, allowing you to sweat more during exercise and reduce water retention.

What is the ideal drinking dosage of coffee before working out

The ideal drinking dosage of coffee can vary and depend on the person's caffeine tolerance. Note that the general recommendation for most adults ranges from 3 to 6 milligrams per kilogram of body mass. You are also advised to drink coffee 45 to 60 minutes before exercise to allow your body to absorb the caffeine and maximise its effects on performance.

Personal trainers like us at Alchemy are very well aware of the ideal drinking dosage of coffee before workouts. We make sure to factor that in when creating your personalised diet and food plan.

Takeaways from Drinking Coffee Before Workouts

Drinking coffee before workouts has significant effects on energy levels, focus, performance, and metabolism. The high percentage of caffeine decreases your rate of perceived exertion (RPE) and postpones feelings of fatigue, which can push you to exercise at a higher intensity or finish more reps.

At Alchemy Personal Training, we make sure to integrate your daily routine in designing a structured training programme that is tailored to your fitness goals. If your morning routine includes coffee like most residents and personal trainers we advise you to drink up to 400 milligrams of brewed coffee which is equivalent to about 2 to 4 cups a day. We also encourage you to avoid mixing too much dairy and sugar into your coffee. To maximise the effects of drinking coffee before workouts, we recommend that you have it 45 to 60 minutes prior.

Working with a personal trainer can help you achieve your fitness goals faster. Other than drinking coffee before workouts, we provide valuable insights and suggestions on how you can boost performance and execute proper form.