Maximize your workout with 1 simple coffee hack

gettyimagesbank

Click here for more articles by Kormedi.com.

Drinking coffee 40-60 minutes before exercise helps maximize the performance-enhancing effects of caffeine.

As more people learn that coffee can improve workout results, many tend to drink it right before exercising. Research shows that coffee can significantly enhance exercise performance by about 1-8 percent. However, timing matters.

In an interview with British media outlet The Sun, fitness expert Amos Ogunkoya pointed out a common mistake people make — drinking coffee right before exercise. He has explained that caffeine does improve performance, but when you consume it is crucial and that it should be taken 40-60 minutes before exercise, not right before.

Why does timing matter?

Caffeine boosts alertness and reduces fatigue, helping improve exercise performance. It stimulates the central nervous system, making workouts feel less strenuous even at the same intensity. A 2021 study in the Journal of the International Society of Sports Nutrition found that caffeine consistently enhances endurance, strength, power and repeated sprint performance. The most effective dose is about 3-6 mg per kilogram of body weight.

Avoid sugary coffee

Be cautious with sugar-heavy coffee drinks. While carbohydrates aren’t always bad before exercise, some studies suggest they can cause issues. Research from Waseda University, published in Medicine & Science in Sports & Exercise, found that consuming carbohydrates 30-45 minutes before exercise led to temporary low blood sugar in some participants. Another review in Annual Review of Nutrition reported similar findings for intake 30-60 minutes before exercise.

A sudden drop in blood sugar can cause dizziness, weakness and reduced focus early in a workout, disrupting performance.

Don’t drink and go

Coffee doesn’t work instantly. A 2021 review in Sports Medicine concluded that the optimal timing for caffeine intake is generally 30-60 minutes before exercise. If you drink coffee right before starting, your body may not have absorbed enough caffeine yet, meaning you won’t feel the full benefits at the beginning of your workout.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.