Should You Drink Coffee Before a Workout? The Science Explained
By David Turnbull • Updated August 19, 2025 • Vancouver, BC
If you’re anything like my clients, coffee is non-negotiable. Morning chaos, school drop-offs, inbox fire—caffeine is the lifeline. But does it actually make your workouts better?
Short answer: yes. Longer answer: there’s real science showing caffeine can improve performance, increase fat use during exercise, and sharpen focus—making it one of the simplest (and cheapest) “pre-workouts” around. And since we’re in Vancouver, this tip is extremely actionable.
The Science of Caffeine + Exercise
1) Burn more fat for fuel
Caffeine increases fat oxidation—your body’s ability to use fat as fuel during exercise. A meta-analysis confirmed this effect (Collado-Mateo et al., 2020).
2) Improve endurance and strength
Systematic reviews show meaningful improvements in endurance and strength performance with moderate caffeine doses (Grgic et al., 2018).
3) Sharper mental focus
Caffeine wakes up your brain—hello, better mind-muscle connection. Harvard Health reviews caffeine’s impact on alertness and concentration (Harvard Nutrition Source).
How Much Coffee Before a Workout?
Most research uses about 3–6 mg/kg of bodyweight. For many women, that’s typically 1–2 cups of brewed coffee.
Good starting plan
- Start with ~1 cup 30–60 minutes pre-workout
- Assess: energy, focus, digestion
- Adjust gradually if needed
Timing cautions
- Avoid late-day caffeine if it disrupts sleep
- If you’re sensitive, try half a cup
- Stay hydrated
Pre-Workout Powders vs Coffee
Coffee covers the big rocks:
- Boosts fat oxidation
- Improves endurance & strength
- Enhances focus
Powders are optional. Coffee is accessible and budget-friendly here in Vancouver.
FAQs
Will coffee make me jittery?
It can if you overdo it. Start small and avoid stacking with other caffeine sources.
Should I drink it black?
Black coffee maximizes fat oxidation, but a splash of milk won’t derail progress.
Can I combine coffee with pre-workout?
You can, but watch total caffeine intake to avoid jitters or poor sleep.
Sources
- Collado-Mateo D, et al. (2020). Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise. Full Article
- Grgic J, et al. (2018). Effects of caffeine intake on muscle strength and power performance: a meta-analysis. Full Article
- Harvard T.H. Chan. Caffeine • The Nutrition Source. Full Article
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