You’ve seen that person before: Strolling into the gym with a Starbucks cup in
hand, then proceeding to bust out a PR on their deadlift. Or the one sipping
their coffee mug before acing a sprint workout on the treadmill. Turns out
they’ve been onto something. Research shows that downing a cup of joe before
your sweat sesh can boost your performance.
But First, Coffee…
“Caffeine is a stimulant that acts on the central nervous system, the heart, and
possibly the ‘center’ that controls blood pressure,” all of which play a vital role
in helping your mind and body push harder in a workout, says Heidi Skolnik,
M.S., a sports nutritionist and owner of Nutrition Conditioning, Inc. “It can also
increase the release of feel-good neurotransmitters like dopamine, which
effects pain receptors and mood” while you’re working out.
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In other words, you’ll actually enjoy getting sweaty and it will feel easier when
you’re powering through those last few reps. Plus, researchers found that when
people caffeinated before a workout, they ate 72 fewer calories later in the day
and had an easier time keeping cravings in check. Not a bad deal. Here’s how
you, too, can make the most of your next brew.
If You’re a Morning Exerciser…
Enjoy an a.m. cappuccino before the gym? Skolnik says timing can play an
important role in your overall performance. “Caffeine is quickly absorbed from
the stomach within 15 to 45 minutes of consumption, but it hits its peak
stimulatory effects between 30 and 75 minutes,” she says. Drinking a cup about
one hour before you work out is optimal, Skolnik says.
You’ll want more fluids than just an eight-ounce mug of joe to get adequately
prepped, though. Chasing your brew with some water is key if you’re not
getting to your workout right away. “Coffee counts as a fluid,” says Skolnik, but
you’ll still want some additional liquid in your tank. If you have an hour or two
before your workout, pair your java with seven to 12 ounces of water.
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Just remember: Too much caffeine can have a laxative effect, Skolnik says.
(Obviously, not an ideal situation to find yourself in.) OD’ing on coffee can also
lead to dehydration, so keep an eye on how many cups you’re downing. (To
check your hydration status, look at the color of your urine — the deeper the
color, the more dehydrated you are.)
And if you usually take your coffee black, you might want to consider adding
milk to your mug. Whether you choose real dairy or soy, you’ll get an extra hit
of protein and carbs. Those nutrients can help boost blood sugar after a night
of sleep, and can also rev your mental engine to help get your head around
tough tasks (think: box jumps), Skolnik adds.
If You Work Out at Night…
Bad news for night owls: If you lace up more often in the afternoon or evening,
you might have to miss out on the workout-boosting benefits of coffee.
Caffeine stays in your system for four to six hours after drinking, says Skolnik.
But it affects everyone differently. Having some before your 7 p.m. workout
may be just fine, whereas your running BFF could do the exact same thing and
find herself unable to sleep at 1a.m. Researchers think that’s because a
person’s genetic makeup, body weight and age all play a role in how our
enzymes break down caffeine.
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Whatever you do, don’t sacrifice sleep for a caffeine fix. Shut-eye is “imperative
for recovery, appetite regulation and more,” says Skolnik. If you’re unable to fall
asleep at your desired bedtime, then she suggests skipping the stimulant or
switching to a.m. workouts.
That said, you can also try changing your roast for a shorter-lasting buzz. Dark
roast coffee can have less caffeine than a light one. (Smaller light roasted beans
mean you get more beans, i.e. more caffeine, per scoop.) Cold brew
coffee tends to have less caffeine, too. Tea is another option that can provide
less of a jolt — black tea has 14 to 70 mg of caffeine in an eight-ounce cup
compared to 95 to 200 mg in the same size cup of coffee.
Skolnik says most people only need 250 to 300 mg of caffeine per day to feel
its performance-enhancing effect (though it varies based on your body weight
and your fitness goals). So opting for a smaller dose could be the best way to
get the biggest bang for your, er, mug without foregoing coffee completely.