What Role Does Coffee Play in Your Workout: The Science

The Science Behind Coffee and Your Workout: How to Maximize Its Benefits

Coffee isn’t just a comforting morning tradition — it’s also one of the most research-supported performance enhancers available to athletes and fitness enthusiasts. The primary active ingredient in coffee, caffeine, has been shown in scientific research to improve aspects of physical performance, from endurance to strength and power.

When you consume caffeine before exercise, it can reduce perceived effort and delay fatigue by blocking adenosine receptors in your brain — the same receptors that make you feel tired as the day goes on. That means your body feels less fatigued and your focus is sharper, helping you push harder and stay engaged throughout your workout (umbrella review)  .

Timing matters. Caffeine peaks in your bloodstream about 30–60 minutes after consumption, so drinking coffee roughly an hour before training gives it time to take full effect (ISSN position).

In terms of dose, scientific consensus suggests that moderate amounts — roughly 1-3 mg of caffeine per lb of body weight — are effective for most people. Higher amounts aren’t necessarily better and can increase unwanted side effects like jitters or disrupted sleep (ISSN position)  .

Caffeine has repeatedly been shown to enhance endurance performance, allowing athletes to maintain intensity for longer during activities like running, cycling, or rowing — with improvements typically ranging from 2–7% in time-trial performance in controlled studies (systematic review)  . There’s also evidence that caffeine positively impacts muscle strength and endurance, though results can vary by individual and type of activity (meta-analysis)  .

Hydration is key. While coffee itself does contribute to fluid intake, caffeine can have a mild diuretic effect in some people and exercise increases fluid loss through sweat. Drinking water alongside your coffee helps with hydration, maintaining performance, and regulating body temperature during training.

A simple approach: enjoy your coffee 30-60 min pre-workout, then sip water before, during, and after your session. If your workout is intense or longer than an hour, adding electrolytes can further support hydration and recovery.

Bottom Line: When used strategically, coffee can be a safe and effective tool to improve workout performance, focus, and endurance. Keep your dose moderate, time your intake about an hour before exercise, and pay attention to how your body responds to customize what works best for you. Check out The Best Exercise Schedule for a Healthy Body Composition to see our simple, science-backed, weekly workout schedule.

Recharge, Rebuild, Repeat ☕💪

To support your training even further, our Recharge Blend Coffee is designed to go beyond caffeine alone. This medium/dark roast organic coffee is infused with electrolytes to support hydration, vitamin B12 to aid energy metabolism, and L-taurine to support muscle function and endurance. L-theanine helps promote calm, focused energy—smoothing out the jitters that can sometimes come with caffeine—while milk thistle supports your body’s natural detox pathways and recovery processes.

Whether you enjoy it before a workout for focused energy and performance or after to support replenishment and recovery, Recharge Blend is crafted to help your body feel energized, balanced, and ready for what’s next.

Level-UP Pro Tip: For an extra performance boost, add 5 grams of creatine monohydrate to your coffee to help with increasing muscle strength, power, and lean mass (Journal of Sports Nutrition).

Happy Sipping!

📚 References

1. International Society of Sports Nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition. Shows caffeine’s ergogenic effects and recommended doses in the 3–6 mg/kg range.  
2. International Society of Sports Nutrition position stand: caffeine and exercise performance. Medscape summary with details on effective timing and individual differences.  
3. The effect of caffeine supplementation on muscular strength and endurance: a meta-analysis of meta-analyses. Summarizes the positive effects of caffeine on muscle strength and endurance.  
4. The Effects of Preexercise Caffeinated Coffee Ingestion on Endurance Performance: An Evidence-Based Review. Summarizes evidence that coffee improves endurance performance and reduces perceived exertion.  
5. Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis. Discusses mechanisms by which caffeine reduces perceived effort and enhances performance.  
6. International Society of Sports Nutrition position stand: caffeine and exercise performance (PMC content). Provides context on coffee vs. anhydrous caffeine and strength/muscular performance.  
7. Common questions and misconceptions about creatine supplementation: What does scientific evidence really show? (n.d.). Journal of the International Society of Sports Nutrition.
8. Nutrient Timing: A garage door of opportunity? Arent et al. Nutrients. 30 Jun. 2020.