Does Coffee Really Improve Your Workouts


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Video taken from the channel: Abbey Sharp Guide to Caffeine

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Does Caffeine Really Improve Workout Performance? A Simple Science-Based Answer (2017)

Video taken from the channel: Mike Matthews


Why athletes need caffeine?

Video taken from the channel: Nestlé Nutrition Institute


Post Workout Coffee: Boost Fat Loss & PerformanceThomas DeLauer

Video taken from the channel: Thomas DeLauer


How Much Caffeine Do You Actually Need? (NEW STUDY) | Strength Training and Endurance

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4 Reasons Why Caffeine Makes Workouts Better | Jim Stoppani, Ph.D.

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A 2015 study in Circulation found coffee consumption was associated with a lower total risk of mortality compared to non-coffee drinkers. So, if you like the stuff, by all means, keep on liking it. But in addition to its potential health benefits, can coffee boost athletic performance?

Yes it can, says the American College of Sports Medicine. Caffeine can boost your endurance during exercise, making you able to perform longer before exhaustion kicks in, a separate study on caffeine found. Still, you don’t want to.

Regular coffee intake may also help prep your energy stores for your workouts. ” Animal studies have shown that caffeic acid may increase the transport of glucose in the body and the replenishment of glycogen (stored muscle carbohydrate),” says Jones. Coffee alone has been shownto benefit the metabolism. Combine coffee with MCTs (medium-chain fats), and you have a fat-burning power couple. Drinking coffee before your workout can cause fat cells to be used as an energy source instead of glycogen, your body’s storehouse of carbohydrates. In.

In one study, drinking coffee or taking caffeine in a capsule resulted in similar improvements in cycling performance. When the caffeine dose is matched, caffeine and coffee seem to be equally beneficial for improving performance. In fact, it may improve exercise performance by 11–12%, on average (6, 7). Summary Coffee contains a number of stimulants, most importantly caffeine.

Not only does caffeine increase your. Brewed black coffee is chock full of antioxidants, and its studied benefits go far beyond disease prevention. Coffee may enhance awareness, prevent kidney stones, improve memory, turbocharge your.

Perhaps the greatest benefit of having coffee before your workout is its fat-burning properties. Coffee—when consumed before exercise—can. Caffeine’s main effect on the body is to increase alertness and arousal, which can make workouts seem not so bad.

It also may help the muscles burn more fat. Here’s the theory: Muscles use.

List of related literature:

Caffeine can also reverse the muscle weakness many people experience when they train in the morning.70 Most of caffeine’s benefits are a byproduct of its ability to increase the amount of catecholamines (chemicals that trigger fat burning) in your blood, which also raises your basal metabolic rate.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

♦ Coffee can boost exercise endurance A study in the International Journal of Sport Nutrition and Exercise Metabolism sought to evaluate the effects of pre-exercise coffee on athletes’ endurance and exertion.

“Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever” by Strauss Zelnick
from Becoming Ageless: The Four Secrets To Looking and Feeling Younger Than Ever
by Strauss Zelnick
Galvanized Media, 2018

Caffeine has now been well studied, and the consensus opinion is that caffeine may enhance free fatty acid mobilization during endurance exercise; however, fat oxidation is not significantly increased, nor is muscle glycogen spared.

“Nutrition for Sport and Exercise” by Marie Dunford, J. Andrew Doyle
from Nutrition for Sport and Exercise
by Marie Dunford, J. Andrew Doyle
Cengage Learning, 2011

It’s also a great workout boost as the caffeine gets your muscles moving.

“Shape Up with Gabby Allen: Fast food + dynamic workouts transform your body in 4 weeks” by Gabby Allen
from Shape Up with Gabby Allen: Fast food + dynamic workouts transform your body in 4 weeks
by Gabby Allen
Ebury Publishing, 2019

Coffee even offers an extra energy boost before exercise; recent research shows that drinking coffee before a workout can help it feel easier and less painful.

“REAL SIMPLE Find Your Balance: Creating a Calm and Happier Life” by The Editors of Real Simple
from REAL SIMPLE Find Your Balance: Creating a Calm and Happier Life
by The Editors of Real Simple
TI Incorporated Books, 2017

However, because coffee also acts as a diuretic, stimulating urine production, drinking coffee before exercising can cause an athlete to become dehydrated more rapidly.

“The Coffee Book: Anatomy of an Industry from Crop to the Last Drop” by Nina Luttinger, Gregory Dicum
from The Coffee Book: Anatomy of an Industry from Crop to the Last Drop
by Nina Luttinger, Gregory Dicum
New Press, 2012

bit before your workout, coffee can serve as a great pick­me­up.

“Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life” by 50 Cent, Jeff O'Connell
from Formula 50: A 6-Week Workout and Nutrition Plan That Will Transform Your Life
by 50 Cent, Jeff O’Connell
Penguin Publishing Group, 2012

Coffee also has powerful thermogenic properties, meaning that it stimulates fat loss and even helps build muscle (when used properly) by repressing a substance in your body called mTOR, which I’ll discuss in detail later.

“The Bulletproof Diet: Lose Up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life” by Dave Asprey, J. J. Virgin
from The Bulletproof Diet: Lose Up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life
by Dave Asprey, J. J. Virgin
Potter/Ten Speed/Harmony/Rodale, 2014

Studies of endurance athletes indicate that the working muscles burn more fat when caffeine is consumed about an hour before exercise.

“Nutrition, Exercise, and Behavior: An Integrated Approach to Weight Management” by Liane M. Summerfield
from Nutrition, Exercise, and Behavior: An Integrated Approach to Weight Management
by Liane M. Summerfield
Cengage Learning, 2012

Because caffeine increases fat breakdown and oxidation during exercise, strength athletes have used caffeine to lower body-fat content.

“Nutrient Timing: The Future of Sports Nutrition” by John Ivy, Robert Portman
from Nutrient Timing: The Future of Sports Nutrition
by John Ivy, Robert Portman
Basic Health Publications, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • that is wayy to much caffeine! take a guy that weights 190 pounds. 2.7 mg for 190 equals 513mg of caffeine for a simple work out. FDA recommends no more than 400. and a cup of coffee has just 95 mg. it takes 6 hours for halve of it to digest so if you take 500mg at 3pm you will still have 250mg of the stuff in you system at 9pm. Tell me do you really think you will be able to sleep at 9pm or even 10pm if you still have about 2.5 cups of coffee in your system? people have enough trouble getting more sleep as is.

  • Hey Abbey, what are your thoughts on daily coffee/caffeine? I love my coffee every day, I only drink it black, but I also suspect it has something to do with my indigestion/stomach problems. I hear different things about coffee though.. good for you/bad for you/ what’s the verdict?

  • how much do I need to wait to drink coffee before and after workout? it depends an muscle up or cardio exercise? and how much do I need to drink? (P.S. i make Intermittent Fasting)

  • Can I take creatine with carbs + caffeine post workout? And All the best Sir, very close to the 1 million extended family. Congratulations in advance!

  • Would the results have changed if they took it earlier or later rather than 1 hour before training? It’s frustrating that they didn’t take time of intake into consideration…

  • Hi. my friends say that coffee should be drunk with sugar.that there would be a better coffee result. they heard it on television when a doctor told them. need or do not need sugar for coffee..
    maybe you understand because I used google translate

  • i dont get it. Why in one of your videos youre saying that coffee and carbohydrates is a bad combination and in this is magically become two best friends?

  • In my experience, Caffeine combined with motivational music helps me get through a whole workout. Without it I find myself wanting to leave around 20min in. Personally, I suggest taking a strong cup of coffee and a non-stim pre before a workout. Try it, you will sleep better and actually get a good 1hr’s workout in.

    With regards to the non-stim pre, try NPL Black Series Vaso Pump.

  • I never have caffeine before my exercise, or in the very least, not a lot. I’m one of those types that gets tired when they have a lot of caffeine, and I’m an endurance athlete… so nah.

  • As far as i know only one meta-analysis about caffeine and muscle strength is published. And it was only able to show significant effects of caffeine in upper body, not lower body? So would not say it is a 100% proven tho.
    (Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. Grgic J, Trexler ET, Lazinica B, Pedisic Z)

    What is your sources for this claim?

  • Cafeine is not that good especially if you suffer or had heart murmurs in the past in my case I once overdosed on Cafeine which had given me AF.

  • It’s true, I drink a cup of black coffee before a workout and I did a 9 minute mile. It’s even better when your running in a cold weather as it keeps your body warm.

    Still, I would recommend you drink a cup of black coffee before every workout. Your body will become dependent on it, but the results and performance will be better

    And after a workout, drink water and a gatorade because coffee dehydrates your body and water also gets rods of that coffee aftertaste in your mouth

  • Should I not be consuming fats at this time? You say not to combine fats with carbs. If I drink a coffee with coconut oil and then 30 grams of carbs, is that a big no no?

  • Hey Thomas, i hope you can answer me on this.

    How many carbs are we talking about when it comes to post workout, because i’m a little skeptical of kicking my body out of ketosis?

  • Another Stoppani BS. Just because you have PhD from 50 years ago doesn’t mean you have always the true knowledge.
    Same with Full-Body Workout. When I watch this video i see “partial workouts” in right, For Example: Labrada Back Workout”.
    Not Full-Body. If It was that simple everybody would keep doing full-body

  • he can barely breathe between words or he can barely read…. either way he’s out of shape or sucks at reading from a poor education…. either way he’s the biggest bullshitter out here

  • Drinking coffee has a direct effect on hormones, increases cortisol level. Research shows, increase in cortisol post workout leads to more stress. Stress = Muscle catabolism.

  • This channel has the best produced videos. You didn’t had this bunch of information brought so easy to you via the internet in the old days… This shouldn’t be free tbh.

  • Ok I finished post workout coffee with cream,coconut oil and 1 scoop protein!my doubt Is breakfast necessary after post workout BPC

  • As a competitive bodybuilder, higher doses of 500mg before training is the sweet spot for me. I’m also interested what the science says for hypertrophy training?

    Pscycling caffeine is a must!

  • Hi I found your post workout coffee video very relevant to an article I just published on my site so I have embedded it here.

  • A question popped into my mind, here it goes: coffee has alot of antioxidants. But post-workout you should have the least amount of AO, since the body should have to heal itself. What do you think about that?

  • I’m a coffee drinker, i prefer the italian style espresso, i have 2-3 per day, still when i use sometimes a pre workout with 200-300 mg of coffein, i tend to not feel that well. I don’t faint or anything it just doesn’t feel right and i don’t feel improved performance at all.

  • Some thoughts on mg of caffeine would be helpful before and after. I’m an energy drink consumer and coffee drinkerI’ve tried different supplements and herbs, but I come back to caffeine every time.

  • 28 individuals??? that’s again a joke sample…did they even reported the statistical power? did they even reported individual differences???? do not even bother with this type of research papers…they are published only to serve academics’ publish or perish purpose…as long as there is no meta-analysis with at least several dozens of thousands of individuals or ideally at least several dozens of hundreds of thousands of individuals there is no generalizable evidence for the population…just try how and if caffeine works for yourself…

  • I just saw this video and I have to ask; does decaf coffee work the same way post-workout? Late evening workouts and caffeine won’t work. Thanks

  • Perfect since I ❤️ coffee!

    Question… will drinking coffee in the morning with only one tablespoon of half and half and 1 packet of stevia break me out of fasting?

  • Consuming too much caffeine makes me feel light headed and with leg workouts I can see how this would affect performance due to
    Body position and vessel compression.

  • Caffine is poison. U dont need caffine with work outs u drink water then after uhave a protein shake,caffine is terrible totally

  • This study is stupid. 50-100mg is plenty for those who don’t have tolerance. 480mg is getting to the unsafe point for those without a high tolerance
    (im not Med, just a Cognitive Science major)

  • so let me understand i need to drink 1 coffee pre-workout and then 1 coffee post-workout and after 4-6h eat a good amount of protein and littlebit carbs? (and afc all this after a fasting) am i correct?

  • I love your videos and your website Mike, but in one study, the conclusion is that caffeine doesn’t need to be cycled to produce the maximum of benefits for performance. I don’t agree at all with that, because there is a raise of the cortisol levels after ingesting caffeine, and a tolerance builds up over time. When I drink a coffee from time to time, I hit a personnal record in the gym much often than if I drink coffee daily. On, it says the opposite: I don’t drink caffeine actually because it impairs my concentration over a long period of time (I find that I’m too excited after drinking a coffee so I drink decafeinated coffee).

  • You don’t need caffeine. You made yourself need caffeine that your body forgets stimulating itself without substance use. It’s like any other type of substance, from sugar to opioids.

  • Dr. Eric Helms also made a video about this and provides great information regarding caffeine. Here is the link

  • I think Stoppani and his halt-and-go style of speech would make for a wonderful mafia character in a Scorsese film: I need. To. Get. Some information. And that means. You. Will. Talk.

  • Thomas that body of yours is something else.You are damn cute and i really enjoy the way you explain all of your video contents thoroughly.