Working Out with Coffee: Advantages and Drawbacks
Drinking coffee before a workout can have both advantages and potential drawbacks. While it may boost energy levels and enhance physical performance, it can also lead to a range of side effects, especially for certain individuals.
Potential Side Effects
Common side effects of consuming coffee before a workout include jitters, anxiety, increased heart rate, upset stomach, shakiness, dizziness, headaches, and trouble focusing or sleeping [2][3][4]. Coffee's acidity may also cause gastrointestinal discomfort, particularly when consumed on an empty stomach [1]. Additionally, caffeine can suppress appetite, which might lead to inadequate energy intake for some athletes [1].
Caution for Specific Groups
Individuals with anxiety disorders, heart arrhythmias, high blood pressure, heart disease, or diabetes should consult their doctor before consuming caffeine, as it can exacerbate symptoms like rapid heartbeat, nervousness, or high blood pressure [2]. People prone to gastrointestinal issues may experience distress if they drink coffee without some food first [1]. Athletes exercising in hot conditions should be cautious, as caffeine can impair thermoregulation, potentially leading to overheating, confusion, or premature exhaustion [2]. Those sensitive to caffeine or who experience nervousness and jitters from it may want to reduce or avoid intake before workouts [2][3]. People concerned about energy crashes or those who usually don't consume caffeine might experience stronger side effects or energy dips after the stimulant wears off [5].
Reducing Potential Side Effects
To minimise potential side effects, it's recommended to pair coffee with a small carbohydrate-rich snack before exercise, especially in the morning, and to avoid excessive caffeine doses [1][2]. Testing tolerance during training rather than right before important events is also advised [2].
Performance Enhancement
A small study of Spanish Jiu-Jitsu athletes found that consuming 3 milligrams of caffeine per kilogram of body weight before a workout increased their one and two leg vertical jump height [6]. Caffeine may also increase the amount of fat a person burns during exercise, but the exact link is unclear [7].
The International Society of Sports Nutrition (ISSN) states that while caffeine may increase fat oxidation, it is not necessarily linked to a person's athletic performance [7]. Caffeine may improve muscle performance, but the exact mechanism is not clear [7]. The ISSN states that the amount of caffeine that has consistently shown enhanced exercise performance is a dose of around 5 milligrams per kilogram of body weight [8].
Other Considerations
Insomnia may work against people hoping to use caffeine for improved athletic performance, because a lack of sleep hinders muscle recovery [9]. The systematic review found that caffeine may be particularly useful in enhancing the performance of endurance athletes [10].
Some popular forms of caffeine for performance enhancement include pre-workout beverages or powders, black tea, energy drinks, caffeinated gum or candy, instant coffee, brewed coffee, and espresso [11]. The International Society of Sports Nutrition (ISSN) states that beta-alanine can combat fatigue and improve exercise performance [12].
Consuming caffeine close to exercise or on an empty stomach can cause an upset stomach. To avoid an upset stomach, a person may choose to work out on an empty stomach, wait longer between drinking coffee and working out, or consume less liquid [1]. People should always consult a doctor or pharmacist if they have concerns about pre-workout supplements [13].
The best time to drink pre-workout coffee depends on the person's goals. Consuming caffeine 1 hour before exercise can improve explosive vertical jumps and isometric muscle contractions. Consuming caffeine 30 minutes before exercise can improve isokinetic performance [14].
Some supplements contain ingredients like theacrine, beta-alanine, and arginine silicate, which may increase blood flow and post-workout muscle swelling [15]. Certain pre-workout snacks and beverages, such as fruit juice or smoothies, can provide energy for exercise [16].
High doses of caffeine may cause side effects such as upset stomach and insomnia, and research on smaller doses is limited, but indicates that they can improve alertness with fewer side effects than higher doses [17]. Drinking a smaller quantity of stronger coffee (e.g., 2 fluid ounces) can provide more caffeine than a larger quantity of weaker coffee (e.g., 8 fluid ounces) [18].
Overdosing on caffeine is very rare, but it is possible and can lead to symptoms such as restlessness, irregular heartbeat, and seizures [19]. Caffeine can boost cognitive function, potentially improving alertness, concentration, energy levels, and reducing fatigue [20]. Consuming large amounts of caffeine may cause insomnia and anxiety in some people [20].
- For those following a healthy-diets and fitness-and-exercise routine, it's important to consider the potential side effects of consuming coffee before a workout, such as jitters, increased heart rate, upset stomach, and trouble sleeping.
- Individuals with obesity, anxiety disorders, heart arrhythmias, high blood pressure, heart disease, or diabetes should be cautious about consuming coffee before workouts, as it can exacerbate symptoms for some people.
- Science suggests that caffeine, found in coffee and other sources, might enhance certain aspects of performance, like increasing vertical jump height and fat oxidation, but the exact link to athletic performance is unclear.
- A healthy approach to consuming coffee for health-and-wellness purposes involves pairing it with a small snack before exercise, testing tolerance during training, and avoiding excessive caffeine doses to minimize potential side effects.
