Coffee As A Pre-Workout Supplement: What Are The Reviews?

Do you use pre-workout supplements? What about coffee pre-workout?

Millions of people across the country rely on grabbing a cup of coffee on their way out the door each morning to get them pepped up and ready for the day. And maybe you’ve long grabed a cup or two before you hit the pavement for your daily run.

It’s filled with caffeine, which we know provides an energy boost, so why not!

In this post, you’ll learn the benefits and drawbacks to using coffee pre workout. And as I always say, remember that while I can provide you with data an science, you have to learn to trust your body. What feels good, works for you and your lifestyle.

Why Coffee Before a Workout?

Bodybuilders in the 1960s-1980s started using coffee as a standard way to boost energy before working out. The more energy they had, the bigger the “push” they would get and thus be able to maximize their workout.

In the 1990s, the popular trend at the time was to start looking for all the additional supplements that would for energy to go harder, train longer. No pain, no gain was the motto.

Creatine became the new go-to supplement to enhance power during a workout. And unfortunately earned a bad name because of it’s tie in to the trend. As you’ll see below, it’s actually a great option.

Tons of pre-workout was hitting the shelves, but most were packed with sugar. And that certainly wasn’t going to fit in to the bodybuilder plan, so the hunt for an alternative began!

Which lead to coffee.

coffee pre-workout

What is Pre-workout?

If you’re not familiar, pre-workout is a loosely used term among athletes describing supplements used before they begin workout.

Caffeine is a natural stimulant. It increases activity in your brain and central nervous system within 5-20 minutes after ingesting. Coffee consumption increases circulation and allows chemicals, such as cortisol and adrenaline, to flow quicker through the body.

These supplements are designed to:

Increase endurance
Help build muscle
Shed unwanted fat
Enhance overall athletic performance

The first pre-workout was created in 1982 by Dan Duchaine. You may have heard of his pre-workout powder, Ultimate Orange. Some of its ingredients caused quite the stir and produced a few legal issues back then.

Nevertheless, Ultimate Orange opened a floodgate for decades of pre-workout products and supplements. Today, pre-workouts come in many different forms.

Powders
Workout drinks
Smoothies
Blended beverage
Pill capsules

Here are my top recommendations for running pre-workout supplements >>

You’ll also find more there on my recommendations about when to use and when not to.

Benefits of Pre-Workout Coffee

Many studies have found correlations between drinking a single cup of black coffee daily and better health. Not only does coffee contain caffeine, but it also is rich in antioxidants and polyphenols.

So before we look specifically at your run, let’s talk about why it’s a worthy hydration choice in general. List does not include that it brings you joy, but that’s a HUGE benefit.

Health Benefits of Coffee

Protection against Type 2 Diabetes
Reduction of inflammation in the body
Could slow the progress of Dementia
Fights free radicals in the body
Promotes heart health
Improves bowel movement regularity (preventing runner’s diarrhea is a huge reason many of you drink it!)
Protects liver function
Reduces risk of melanoma
Curbs depression
Guards against gout
Has zero carbs (carbohydrates)
High amounts of caffeine in coffee increase your metabolism
Assists with weight loss as a natural appetite suppressant

Now let’s look specifically at the benefits of drinking coffee before a workout!

coffee before a workout

#1 Reduces Post-workout Muscle Pain

This one is surprising and fun, which is why I wanted to mention it first! You might be able to offset DOMS or delayed onset muscle soreness.

According to a study from the University of Georgia, showed that “moderate doses of caffeine, roughly equivalent to two cups of coffee, cut post-workout muscle pain by up to 48 percent.”

They had also seen this previously in a reduction in thigh pain after biking time trials!

But they did not the effect is less in those who drink caffeine daily already. Mmmm another reason to make this a sometimes and not all the time solution.

#2 Increased Endurance

A review of the literature from the Journal of Science and Medicine in sport found that endurance athletes are going to benefit even more from the effects of caffeine. Basically the longer the event, the more benefit!

How is it improving our endurance? There seem to be a number of ways this is happening.

allows you to run farther before feeling fatigued
shifts your body in to using slightly more fat for fuel, which keeps carbs available for later in the workout quick energy
it’s quickly bioavailable in the gut so your body can absorb and begin using it
improves focus and alertness which allows you to perform better on race day

#3 Provides an Energy Boost

This is the most obvious reason right? But a really important one when talking about why we want to use anything in our pre-run nutrition.

What does that long studied energy boost really mean?

increases the amount of muscle power available by off setting feelings of fatigue
shown to improve power output for sprinting and jumping

#4 Enhanced Muscle Recovery

In addition to the offset of muscle soreness, you may find some extra benefits by including caffeine in your post workout smoothie!

American Physiological Society study showed that drinking something rich in carbohydrates AND caffeine resulted in muscle glycogen increase of 66 percent compared to the carb only drink.

Getting glucose in to your muscles more quickly helps to speed up the recovery process. This is going to ensure that you feel stronger and are ready to train hard again the next day.

How Much Coffee Pre-Workout?

The International Society of Sports Nutrition recommends doses of 3–6 mg per kilogram of body weight to be an effective pre-workout. This equals around 390–780 mg for a 130 pound athlete.

A cup of coffee is roughly 100 mg of caffeine. Thus the general recommendation is to drink 2–4 cups 45–60 minutes before your workout.

More is not better. Your goal is to take the minimum effective dose to get results.

Begin with 1-2 cups of coffee (6 ounces is a standard cup).

If you’re not a regular coffee drinker then this small amount is a good start. It’s enough to notice a difference, but hopefully not too much to overstimulate you. Anyone with caffeine sensitivity should consider 1/2-1 cup.

Habitual coffee drinkers will NOT get the same performance boost. This setback is due, in part, to the body’s ability to build a tolerance to frequent doses of caffeine consumption over time. You will likely find you need to increase your dose of coffee intake as you continue.

Always consume caffeine in moderation! 400mg of caffeine is considered safe by the European Food Safety Authority (EFSA), the FDA, and Health Canada. However, always keep in mind, that the dose varies from person to person.

When to Drink Coffee Before a Workout

Remember that it takes about 45 minutes for the effect of caffeine to fully peak, so you can also drink it closer to your workout if you know it doesn’t cause any stomach issues to get a mid-run boost.

1-3 hours is often recommended as it gives you time for any bathroom needs, ensures that you are also still hydrating with water and fueling. Remember coffee alone is not a pre-workout snack!!

coffee for runners

Nailing down exactly how soon after you drink your coffee you should start your workout will take some trial and error and a bit of adjusting. Everyone is different.

Is Coffee a Better Pre-Workout Supplement?

Not necessarily. It’s simply one of many caffeinated options. But you may find additional benefits from other mixtures.

This is where I think it starts to come down to goals and preferences.

I personally LOVE the smell of coffee, can’t stand the taste. I also don’t like not feeling totally in control of the amount of caffeine because as someone who rarely uses it…oh yes I get a massive BOOST.

Which means when I choose to use a pre-workout I go with something like Celsius and I use maybe 1/3 of a serving. Again, that has to do with my tolerance levels and my goals and my taste preference.

We’ve talked about the benefits of coffee, which are largely related to caffeine. So let’s explore a bit more about pre-workouts to help you figure out what’s best.

How Long Does Pre-workout Last?

The average pre-workout lasts 30-120 minutes (2 hours). The length of time a pre-workout will depend on three major factors: ingredients, dosage and the athlete consuming them.

While most pre-workout products contain similar ingredients, the doses of those ingredients will increase or decrease depending on the product and the recommended intake.

One 2010 study, published in The Journal of International Society of Sports Nutrition, concluded that:

“Caffeine supplementation can improve sports performance but this is dependent upon various factors including, but not limited to, the condition of the athlete, exercise (i.e. mode, intensity, duration) and dose of caffeine.”

Performance ranges widely because the study participants utilizing these pre-workouts are all very different.

A 5ft. and 120-pound female will have different reaction, than a 6’4″ male weighing over 250 pounds.

Factors that determine the duration of the pre-workout are your:

body weight
metabolism
activity level
sensitivity to caffeine
underlying health issues
full or empty stomach
how much supplement is consumed within a specific amount of time

8 Common Pre-workout Ingredients

Several ingredients, such as arginine, open blood vessels, widening them to allow better circulation during a workout.

Caffeine is the singular ingredient nearly every pre-workout has in common.

One pre work out may contain 150 milligrams of caffeine, while another may boast 300 mg of caffeine. Combine that amount with the Vasodilator arginine and its dosage, and you will have a variety of working times.

beta-alanine
caffeine
citrulline
tyrosine
taurine
creatine
niacin (vitamin B3)
arginine

coffee runner

Drawbacks to Using Coffee Pre Workout

Even though it’s a fantastic performance enhancer and a fat-burning tool, too much caffeine can cause different side effects that are no longer going to improve your training.

Be sure to keep note of how your body is feeling once you introduce coffee to your diet regularly.

If you start noticing any unexpected changes, reevaluate your coffee consumption and adjust your intake to accommodate how much suits your body’s limitations.

Jitters or racing heart during your workouts
Irritability and anxiety
Stomach upset or ulcers
Diarrhea – particularly common during running where caffeine acts as a laxitive with all the bouncing
Dehydration (as coffee is a natural diuretic) – so you need MORE WATER
Trouble falling asleep at night, thus compromising your next workout

As always, stay hydrated.

All of those combined cups of coffee do not count towards fluid intake and proper hydration. In fact, it is the exact opposite.

Is it safe to have coffee before working out?

It is perfectly safe, even recommended, to consume coffee pre-workout as long as you stay aware of your body and how it responds to this new stimulant.

If you have pre-existing health conditions, such as diabetes or heart and pulmonary disease, and you do not consume coffee regularly, speak with your doctor first. They’ll help you make sure adding coffee to your diet will not have adverse effects.

Is is ok to mix pre-workout in your coffee?

Maybe. But I’m not going to recommend it here.

As noted above if you are not going over the “ideal” caffeine amounts then there is probably no issue combining the two. But I recommend starting with a very small dose to see how your body reacts.

Not fun to mix too much and then desperately need a bathroom at mile 3.

Which coffee is best for pre-workout?

Light roast? Medium roast? Dark roast? Or maybe you are a French press or espresso kind of person. The choice is entirely up to you.

As long as you keep in mind the amount of caffeine your drink contains and do not go too big or too fast, you should be good.

Remember to pass on all the added gobs of additional sweeteners and sugars. These do not serve you well in a workout. Many people choose plain black coffee for this reason.

Coffee on an Empty or Full Stomach?

You’re far more likely to experience the negative side effects of caffeine from your coffee if you drink it on an empty stomach. Plus, I’ve already reminded you that you need food to fuel a good workout. ;)

While experienced athletes, who have done a coffee pre-workout successfully over time, may have no troubles with this, new runners or beginner coffee drinkers might not feel as good.

If you are not a fan of working out with food in your stomach, or the idea of breakfast before exercising isn’t ideal, I strongly encourage you to have some toast or other small amounts of food in your stomach. Caffeine can be very harsh on an empty stomach, especially if you do not drink it already.

Keep a Coffee Log

I highly suggest keeping a coffee journal at least in the beginning stages, especially if you tend to forget if you drank one or not. A log will not only help you keep track of how much coffee you consume, but allow you to note the pros and cons you may be noticing with this pre-workout.

You’d be able to easily adjust specific elements of your pre-run routine if you have a list of symptoms you’ve experienced and the times they occurred conveniently available to you.

Hopefully you now have a better understanding of how coffee pre-workout works in your body and can enhance your performance when running.

Now that you learned the many benefits and investigated the possible side effects of using coffee pre-workout, you can better determine if it is something you want to integrate into your daily routine.

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