Coffee is one of the most consumed beverages in the world. Besides its intense aroma and pleasant taste, it is well known for keeping us awake and alert. But what about physical activity? Does drinking coffee before a workout actually help improve performance?
In recent years, several studies have analyzed the relationship between caffeine — the main active compound in coffee — and athletic performance. From gyms to marathons, many athletes claim that coffee makes a real difference in their training.
In this article, we’ll explore what science says about coffee and exercise, its benefits and risks, and practical tips for those looking to take advantage of this natural stimulant.
What’s in coffee that affects the body?
The key substance responsible for coffee’s stimulating effects is caffeine, a compound that acts on the central nervous system by blocking the action of adenosine — a neurotransmitter that induces sleep and fatigue.
When adenosine is inhibited, the body becomes more alert, and the levels of dopamine, norepinephrine, and adrenaline increase. This results in:
- More energy and motivation
- Improved focus and concentration
- Reduced sense of fatigue
- Heightened alertness
In addition to caffeine, coffee contains antioxidants that fight free radicals and small amounts of B vitamins and minerals like potassium and magnesium.
How does caffeine affect physical performance?
Caffeine has proven effects on various types of physical exercise, both aerobic and anaerobic.
1. Increased endurance
Studies show that caffeine consumption can improve cardiovascular endurance, allowing people to sustain physical effort for longer. This is because the body uses fat more efficiently as an energy source, conserving muscle glycogen.
2. Reduced perceived exertion
One of the most cited benefits in scientific literature is that caffeine lowers the sensation of fatigue. This doesn’t mean the workout becomes easier — it means the brain perceives the effort as less intense.
As a result, many people are able to push harder for longer, which directly impacts performance.
3. Better muscle contraction
Caffeine also affects neuromuscular function, increasing the activation of muscle fibers and improving performance in strength and power exercises such as weightlifting, sprints, and jumps.
4. Boosted metabolism
By stimulating the central nervous system, caffeine can slightly increase the basal metabolic rate, contributing to greater calorie burn during exercise.
Coffee before workouts: how and how much to take?
To benefit from caffeine’s performance-enhancing effects, you need to consume the right amount at the right time.
Recommended dosage:
- The suggested dose is 3 to 6 mg of caffeine per kg of body weight
- For a 70 kg person, this equates to 210 mg to 420 mg of caffeine
- A cup of brewed coffee has about 80 to 100 mg of caffeine
So, two to three cups may be enough to reach an effective dose, depending on the individual’s sensitivity.
When to drink:
The ideal time to drink coffee is about 30 to 60 minutes before your workout, which is when caffeine reaches its peak concentration in the bloodstream.
Types of exercise that coffee can enhance
Caffeine may help in different types of training. Here’s how it performs across various activities:
Aerobic activities
Running, cycling, swimming, walking… endurance exercises are where caffeine shines the most. It improves oxygenation, reduces mental fatigue, and helps the body use its energy reserves more efficiently.
Strength training
In weightlifting and resistance training, coffee can boost muscle activation and mental focus, helping you maintain your performance throughout the workout — and potentially lift heavier.
High-intensity sports
For sports like soccer, basketball, or combat sports, caffeine can support quick energy bursts and better recovery between intervals.
Coffee vs. caffeine supplements: which is better?
Many athletes use caffeine capsules to ensure a precise dose, but is brewed coffee just as effective?
Coffee:
- Contains antioxidants
- Pleasant taste
- Easy to access
- Slower absorption of caffeine
Caffeine supplements:
- Precise and standardized dosing
- Quicker and more potent effects
- May cause stronger side effects
- Requires more caution
Both options are effective — your choice depends on your goals, tolerance, and personal routine.
Warnings and side effects
Despite its benefits, coffee isn’t for everyone. High doses or individual sensitivity can lead to unwanted effects.
Possible side effects:
- Anxiety
- Increased heart rate
- Insomnia
- Tremors
- Digestive issues
Start with low doses and monitor your body’s response. Also, avoid caffeine late in the day, especially if you work out at night — it can interfere with sleep and muscle recovery.
Is there a “best coffee” for exercise?
Not all coffee is created equal. Different preparation methods affect how much caffeine you ingest.
| Type of coffee | Estimated caffeine per 100 ml |
|---|---|
| Brewed coffee | 80–100 mg |
| Espresso | 90–120 mg |
| Instant coffee | 60–80 mg |
| Cold brew | 100–150 mg |
| Decaf coffee | 2–5 mg |
If you’re aiming to benefit from caffeine, espresso or cold brew are the strongest options. But it all comes down to your personal tolerance.
Avoid adding too much sugar or milk before training, as this can slow digestion and cause discomfort.
Can coffee help with fat burning?
Many people drink coffee to speed up metabolism and lose weight. Science supports the idea that caffeine increases fat oxidation and may assist in weight loss when paired with proper diet and regular exercise.
However, the effect is modest. Coffee is not a miracle solution — it’s just one tool among many.
Does caffeine cause dependence?
Caffeine is a stimulant, and regular high consumption may lead to tolerance — meaning your body needs more to feel the same effect.
In some cases, people may also experience withdrawal symptoms, like headaches, irritability, or drowsiness if they stop suddenly.
The best approach is moderation. Alternate caffeine use, take breaks periodically, and avoid overuse.
What do athletes say?
Many amateur and professional athletes say coffee helps them train better. It’s a natural, inexpensive, and effective pre-workout option that tastes good and is widely available.
The International Olympic Committee recognizes caffeine as a permitted and well-studied ergogenic aid.
So, does coffee really boost performance?
According to scientific evidence, the answer is yes — caffeine in coffee can enhance both physical and mental performance during exercise.
Still, individual responses vary. Coffee is not a substitute for proper nutrition, rest, or a solid training plan.
To get the most out of coffee before training:
- Drink it 30 to 60 minutes before your workout
- Start with one cup and adjust as needed
- Don’t mix with other stimulants unless advised by a professional
- Listen to your body and avoid overconsumption
- Use it as a performance ally — not a crutch
Natural energy in the right dose
When used correctly, coffee can be a powerful support tool for your workout routine. It stimulates both body and mind, improves focus, and contributes to better performance — all in a natural and accessible way.
As with anything, balance is key. Know your limits, understand your body, and enjoy the benefits of a beverage that combines tradition, flavor, and function.
