--- title: 5 Reasons to Drink Coffee Before Your Workout description: Your daily cup of joe now comes with some unexpected health benefits canonical: https://time.com/2930664/coffee-before-workout/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2014-06-30T15:57:41.000Z article:modified_time: 2026-02-21T08:39:41.559Z article:section: Health og:title: 5 Reasons to Drink Coffee Before Your Workout og:description: Your daily cup of joe now comes with some unexpected health benefits og:url: https://time.com/2930664/coffee-before-workout/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blte70479a3b0ad470f/6986999555a8595b8ba8195c/coffee-cup.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 4068 og:image:height: 2288 og:image:alt: Coffee cup and pot og:type: article twitter:card: summary_large_image twitter:title: 5 Reasons to Drink Coffee Before Your Workout twitter:description: Your daily cup of joe now comes with some unexpected health benefits twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blte70479a3b0ad470f/6986999555a8595b8ba8195c/coffee-cup.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 5 Reasons to Drink Coffee Before Your Workout > Sponsored content. 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Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=25dba222-3f70-4f38-b36b-1531ca236c03&cr=time-nl-network-2026q3-v1) by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Jun 30, 2014 3:57 PM UTC  Cup a coffee Cup a coffee Tammy Lee Bradley—Getty Images/Moment Open by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Jun 30, 2014 3:57 PM UTC Half of Americans start their day with coffee, and according to recent study, working out after downing a cup of java may offer a weight loss advantage. The Spanish study, published in the _International Journal of Sport Nutrition and Exercise Metabolism_, found that trained athletes who took in caffeine pre-exercise burned about 15% more calories for three hours post-exercise, compared to those who ingested a placebo. The dose that triggered the effect was 4.5 mg of caffeine per kilogram of body weight. For 150-pound woman (68 kg), that’s roughly 300 mg of caffeine, the amount in about 12 ounces of brewed coffee, a quantity you may already be sipping each morning. If you’ve always thought of coffee as a vice—one you’re simply not willing to give up—you’ll be happy to know that it’s actually a secret superfood. And if you exercise, caffeine can offer even more functional benefits for your workouts. Here are five more reasons to enjoy it as part of an active lifestyle, along with five “rules” for getting your fix healthfully. **Health.com:** [12 Surprising Sources of Caffeine](http://www.health.com/health/gallery/0,,20313656,00.html?xid=Time-coffee-062314) **Improved circulation** Recent Japanese research studied the effects of coffee on circulation in people who were not regular coffee drinkers. Each participant drank a 5-ounce cup of either regular or decaffeinated coffee. Afterward, scientists gauged finger blood flow, a measure of how well the body’s smaller blood vessels work. Those who downed “regular” (caffeinated) coffee experienced a 30% increase in blood flow over a 75-minute period, compared to those who drank the “unleaded” (decaf) version. Better circulation, better workout—your muscles need oxygen! **Less pain** Scientists at the University of Illinois found that consuming the caffeine equivalent of two to three cups of coffee one hour before a 30-minute bout of high-intensity exercise reduced perceived muscle pain. The conclusion: caffeine may help you push just a little bit harder during strength-training workouts, resulting in better improvements in muscle strength and/or endurance. **Health.com:** [15 Natural Back Pain Remedies](http://www.health.com/health/gallery/0,,20800897,00.html?xid=Time-coffee-062314) **Better memory** A study published this year from Johns Hopkins University found that caffeine enhances memory up to 24 hours after it’s consumed. Researchers gave people who did not regularly consume caffeine either a placebo, or 200 mg of caffeine five minutes after studying a series of images. The next day, both groups were asked to remember the images, and the caffeinated group scored significantly better. This brain boost may be a real boon during workouts, especially when they entail needing to recall specific exercises or routines. **Muscle preservation** In an animal study, sports scientists at Coventry University found that caffeine helped offset the loss of muscle strength that occurs with aging. The protective effects were seen in both the diaphragm, the primary muscle used for breathing, as well as skeletal muscle. The results indicate that in moderation, caffeine may help preserve overall fitness and reduce the risk of age-related injuries. **Health.com:** [14 Reasons You’re Always Tired](http://www.health.com/health/gallery/0,,20818045,00.html?xid=Time-coffee-062314) **More muscle fuel** A recent study published in the _Journal of Applied Physiology_ found that a little caffeine post-exercise may also be beneficial, particularly for endurance athletes who perform day after day. The research found that compared to consuming carbohydrates alone, a caffeine/carb combo resulted in a 66% increase in muscle glycogen four hours after intense, glycogen-depleting exercise. Glycogen, the form of carbohydrate that gets stockpiled in muscle, serves as a vital energy “piggy bank” during exercise, to power strength moves, and fuel endurance. Packing a greater reserve means that the very next time you work out, you’ve upped your ability to exercise harder and/or longer. But this news doesn’t mean you should down as much coffee as possible—your good intentions may backfire. In my work with athletes, I recommend five basic rules to best reap caffeine’s rewards: * Don’t overdo it. The maximum amount of caffeine recommended for enhancing performance with minimal side effects is up to 6 mg per kg body weight, which is about 400 mg per day (or about 16 ounces of coffee) for a 150-pound woman. * Incorporate it in healthy ways: doctor up coffee with almond milk and cinnamon instead of cream and sugar, or whip coffee or tea into a fruit smoothie, along with other nutrient-rich ingredients like almond butter and oats or quinoa. **Health.com:** [11 Ways to Boost Your Energy With Food](http://www.health.com/health/gallery/0,,20683067,00.html?xid=Time-coffee-062314) * Be consistent with your intake. Research shows that when your caffeine intake is steady, your body adjusts, which counters dehydration, even though caffeine is a natural diuretic. In other words, don’t reach for two cups one day and four the next. * Keep drinking good old H2O your main beverage of choice. * Nix caffeine at least six hours before bed to prevent sleep interference, and listen to your body. If you’re relying on caffeine as an energy booster because you’re tired, get to the root of what’s causing fatigue. Perhaps it’s too little sleep, overexercising, or an inadequate diet. If something’s off kilter, you won’t see progress, and you’ll likely get weaker rather than stronger. Striving for balance is always key! _Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches._ [This article originally appeared on Health.com.](http://news.health.com/2014/06/19/5-reasons-to-drink-coffee-before-your-workout/?xid=Time-coffee-062314) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/2930664/coffee-before-workout/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/2930664/coffee-before-workout/"},"headline":"5 Reasons to Drink Coffee Before Your Workout","datePublished":"2014-06-30T15:57:41.000Z","dateModified":"2026-02-21T08:39:41.559Z","description":"Your daily cup of joe now comes with some unexpected health benefits","url":"https://time.com/2930664/coffee-before-workout/","keywords":["Exercise","Nutrition","Caffeine","Coffee","Working out"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blte70479a3b0ad470f/6986999555a8595b8ba8195c/coffee-cup.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Health.com","jobTitle":"Contributor","url":"https://time.com/author/health-com/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blte70479a3b0ad470f/6986999555a8595b8ba8195c/coffee-cup.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"Coffee cup and pot","caption":"Coffee cup and pot","creditText":"Tammy Lee Bradley—Getty Images/Moment Open","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/exercise/","name":"Exercise"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/2930664/coffee-before-workout/","name":"5 Reasons to Drink Coffee Before Your Workout"}}]}] ```