How Coffee Can Boost Your Pre-Workout: Tips and Tricks

Coffee is heaven’s elixir for many, and those magical beans offer some impressive health benefits. What if you doubled up? Does coffee help pre-workout, and can you drink pre-workout and coffee on the same day? If so, how can you make a good coffee pre-workout that powers your gym performance? Here’s what to know.

Does Coffee Help Pre-Workout?

Instead of asking whether coffee helps pre-workout, answer this — what does caffeine do? The perfect amount, much like Baby Bear’s chair, is just right for giving you a boost of treadmill energy.

Technically, it does so by temporarily blocking your adenosine receptors. Adenosine is the brain chemical that makes you sleepy. Drinking too much coffee can cause side effects like jitters, which can strike some sensitive souls after just one cup. However, a single serving before your workout can give you the edge to tackle the weight room.

According to scientific research, the consensus is that caffeine boosts exercise performance when consumed in moderation. A recent meta-analysis on cyclists reconfirms previous investigations, finding that a moderate intake improved endurance performance.

Can You Drink Pre-Workout and Coffee on the Same Day?

You can drink pre-workout and coffee on the same day if you read the labels. Some pre-workout supplements may contain additional caffeine. When added to the go-juice already in your java, you could end up with too much. While it’s funny to joke about the antics of “Cornholio” on “Beavis and Butt-Head,” feeling too wired and jittery won’t actually help your workout.

At best, excess stimulant use can make you feel weak and uncoordinated. At worst, it could put a severe strain on your ticker. The risks compound if you already had coffee earlier in the day, as can be the case when adding an afternoon workout session on top of tons of morning joe. Those who consume more than 400 milligrams of caffeine per day put their hearts at risk.

Additionally, combining too much caffeine with physical activity can be lethal for athletes. For example, a previously healthy African-American man of 25 suffered a heart attack after dry-scooping a pre-workout supplement and embarking on his typical two-hour daily workout. Fortunately, a balloon angioplasty saved him. But is it worth the risk, especially given the inaccessibility of health care for many?

Therefore, read the label on your pre-workout supplement. Although many formulations contain a hefty dose of caffeine, you can find those without it that instead focus on providing your body the nutrition it needs for fuel. Some brands that fuel your performance without the added go-juice include:

• Pulse Stimulant Free
• Pump Serum
• Vasoblitz
• Black Magic Ectoplasm
• High Volume Pump Powder

Many of these supplements contain ingredients such as nitric oxide or creatine. Nitric oxide relaxes blood vessels, encouraging oxygen and nutrient delivery to hardworking muscles. Adding caffeine doesn’t necessarily make it work better. One recent study found that the combination did not increase the benefits of exercise performance.

Likewise, combining caffeine with creatine fails to boost its effects in the gym, although it does have other perks. Another recent study examined creatine and caffeine both individually and together. While no increase in exercise performance resulted from the combo, participants showed a significant enhancement in cognitive performance.

You don’t need tons of brain power in the gym — that’s why many people work out to relieve stress. It engages you in positive, healthy activity without having to overthink. However, a pre-workout cup of coffee might give you the 3 p.m. alertness you need to drive to the gym after a long day.

The bottom line: While coffee helps pre-workout, and you can take both on the same day, use your judgment. A cup at 3 p.m. to give you the oomph you need may boost your gym performance. However, don’t overdo it by using supplements that also contain caffeine, and keep an eye on your intake earlier in the day, skipping your afternoon joe if you’ve already had too much.

How to Make a Good Coffee Pre-Workout: Tips and Tricks

There are several ways to make your coffee pre-workout even better. Here are four suggestions to elevate your pre-pump java.

1. Add a Touch of Anti-Inflammatory Goodness

If you brew your coffee the old-school way with a filter and grounds, try adding a bit of turmeric, ginger, and black pepper to your next cuppa. Turmeric and ginger both contain impressive anti-inflammatory powers to ease minor aches and pains that may impact your gym performance. They’re among the most popular herbs used in Ayurvedic medicine. Black pepper increases your body’s ability to use curcumin, the active ingredient in turmeric, by 2,000%.

Simply add some of the dried ground-up herbs amid your usual grounds — it imparts a light, barely detectable hint of chai. If you opt for a pod-style coffee maker, you may find pods containing these ingredients. Look for ones that are made from recyclable polypropylene or are industrial compostable to avoid excessive single-use plastics.

2. Add Your Pre-Workout to Your Cuppa

Although many people mix pre-workout powders with water or milk, you can use coffee to form the liquid base. This trick works best if you prefer a creamy cup of joe. Many people opt for vanilla, as it creates a latte-like effect. However, feel free to indulge your sweet tooth for chocolate, as mocha is equally beloved by many.

As always, please read the labels and ensure your pre-workout supplement is stimulant-free. Watch out for these additional ingredients that can act as stimulants and affect your heart, even if you don’t see “caffeine” on the label:

• Added sugar
• Ginseng
• Guarana
• Taurine
• L-carnitine

You can use a blender or just stir your pre-workout powder in. Adding it to your coffee with some ice can make a refreshingly cool beverage, especially since both exercise and caffeine rev up your body’s burning power.

3. Get a Little Fancy

While some people might diss fancy $8-coffees these days, you can enjoy your brew just the same. You can also make it more sustainable and affordable. Starbucks has returned to its “bring your own cup” discount policy, inviting you to do your part to keep unnecessary plastic out of landfills. Many other coffee shops have followed suit — ask at your favorite establishment if you’re one of those who must have a professional barista brew their mug.

However, you can master the art of being a barista at home. Although you might not have the same equipment, you can find countertop espresso machines and milk steamers that let you recreate the coffee shop experience. Stock up on extras like flavored creamers and syrups — you can choose sugar-free and dairy-free versions if preferred. Add a dollop of whipped cream if you aren’t restricting carbs. A sprinkle of cinnamon might help stabilize your blood sugar.

4. Time It Right

This last tip requires a bit of mindfulness, as you must begin by observing caffeine’s effects on you. Caffeine’s effects typically kick in anywhere from 15 to 45 minutes after ingestion. However, it might strike some sensitive individuals sooner or take longer to kick in for others. The next time you enjoy a cup, pay attention. Set a timer on your phone to check in with yourself every five minutes to determine how long it takes the go-juice to work with your unique body.

Then, schedule your caffeine indulgences. Many people wouldn’t dream of waking up without a cup or two, and each 8-ounce cup delivers between 95 and 200 milligrams of caffeine. It depends on where you get your joe, as commercial coffees often have three times the caffeine content of home brews.

Remember, your goal is to stay at 400 milligrams of caffeine or below for the entire day. Two home-brewed cups in the morning and a fancy coffee before the gym gets you to that number.

Help Your Pre-Workout With Coffee

Coffee can help with pre-workout. If you use the right precautions and read labels, you can take coffee and pre-workout on the same day with no ill effects and possibly boost your gym performance. Understanding the science behind how the magic works lets you make a good cup of coffee pre-workout and hit the ellipticals with a little extra go-juice.