Coffee is the world’s most popular beverage. While it offers many benefits, overconsumption may not yield the desired results—especially for athletes, who should be aware of how caffeine affects them and their performance.
One of coffee’s main advantages is that it boosts energy—something crucial for anyone practicing sports, whether professionally, recreationally, or as part of a healthy lifestyle. Coffee plays this role because it is a good source of caffeine, which scientists have studied as a performance-enhancing factor in both strength training and aerobic exercise.
Here’s the best timing for athletes to drink coffee:
Is Coffee Beneficial for Athletes?
According to research published in the International Journal of Sport Nutrition, caffeine can increase muscle strength, endurance, running and jumping speed, and improve focus and alertness. Importantly, these benefits are not limited to professional athletes—anyone who exercises regularly can experience them.
When Should You Drink Coffee Before Exercise?
Most scientific studies suggest that the optimal time to consume coffee before a workout is 45–60 minutes. This is when caffeine levels peak in the blood, providing athletes with a strong boost of energy and alertness—maximizing the benefits during exercise.
The International Society of Sports Nutrition (ISSN) recommends a dose of 0.9–2.7 mg per pound of body weight (2–6 mg per kilogram). For example, a person weighing 68 kg needs 135–405 mg of caffeine, which is roughly 1–2 cups of black coffee (240–475 ml). The ISSN notes that maximum benefit often comes from the recommended dose—so one cup of coffee before a workout may be enough.
How Coffee Enhances Sports Performance
According to Healthline, caffeine improves athletic performance through several mechanisms:
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Nervous system: Stimulates the central nervous system, increasing mental alertness and muscle activation.
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Fatigue reduction: Delays the feeling of tiredness, extending workout duration and improving endurance.
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Fat burning: Increases fat utilization as an energy source, preserving muscle glycogen stores for longer.
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Athletic performance: Enhances speed and power in activities such as sprinting, jumping, and throwing.
Best Types of Coffee for Athletes
While there are many types of coffee, most studies agree that regular filtered coffee works well for improving performance. Espresso or French press coffee can offer the same energy and alertness. Adding milk or plant-based alternatives is fine, even during intermittent fasting, as long as you remain within your fasting window.
Experts warn against flavored lattes or coffee with sugary creamers—they are high in calories and can cause digestive discomfort during workouts.
Potential Drawbacks of Drinking Coffee Before Exercise
Despite its benefits, coffee can cause side effects, especially for those sensitive to caffeine, such as:
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Rapid heartbeat
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Feelings of anxiety or nervousness
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Stomach upset or diarrhea
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Difficulty sleeping if consumed late in the day
It’s best to avoid caffeine within 6–8 hours of bedtime. For most adults, the safe daily limit is about 400 mg (around 3–4 cups of coffee), while pregnant women should limit intake to 200 mg per day.
Tips to Avoid Side Effects
To enjoy coffee’s benefits without drawbacks:
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If coffee upsets your stomach, have it with a small snack or drink it earlier before your workout.
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Try espresso or concentrated coffee for higher caffeine with less liquid.
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Monitor your body’s response and reduce intake if you feel jittery or have trouble sleeping.
Coffee vs. Sports Supplements
If the goal is simply to get caffeine before training, other options include energy drinks, supplements, caffeinated gum, or sports gels. However, coffee remains a natural, cost-effective choice. Beyond caffeine, it also contains antioxidants and nutrients that may benefit overall health.
When consumed at the right time and in the right amount, coffee can be a powerful tool to improve sports performance, endurance, and focus. The ideal timing is 45–60 minutes before exercise, with 1–2 cups of black coffee for most people. This is backed by science, but each person should listen to their body and adjust based on their unique response.
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