Although pre-workout supplements are a very necessary and effective supplement, their price is definitely not the lowest.
And maybe that's why we are increasingly being asked if just a cup of coffee before a workout is enough. So let's take a look at the answer.
Caffeine - effects
First of all, let's discuss the active substance found in coffee - caffeine. Caffeine is a xanthine alkaloid that stimulates the central nervous system and heart function. It acts on adenosine receptors and puts the body under stress, which in turn leads to better fat burning.
It wards off fatigue, improves concentration and sharpens thinking. It also relaxes the smooth muscles, dilates the arteries and thus speeds up the circulatory and respiratory system.
Unfortunately, caffeine use also has negative effects. The most common ones include an increase in heart rate and stomach pain caused by overacidity.
Due to the aforementioned heart activity, it can even cause a heart attack in extreme cases. Caffeine removes calcium from the body, which means it increases the risk of osteoporosis and other joint diseases.
DON'T MISS: The best pre-workouts on the market 2025
Pre-workout coffee - is it enough?
You can take in up to 120mg of caffeine in one cup of strong coffee, which should be enough for the desired effect during your workout. But it's still only one active ingredient.
Quality pre-workouts contain 9-12 such substances. If you are a beginner exerciser and have no money to spare, coffee before a sports performance is definitely a great choice.
Ideally, you can supplement coffee with some other active ingredient, such as synephrine, which increases the production of body heat, which helps improve concentration and ensures better fat burning.
In addition to synephrine, you can also include green tea before training, which will boost fat burning and is also very healthy. It helps in preventing cancer as well as the onset of heart disease.
If you are one of the more advanced exercisers and are starting to stagnate, taking a pre-workout is in order. With better blood circulation to your muscles, maximum concentration on your workout and increased strength, your workout will reach a whole new level. Not sure which pre-workout to choose?
Try taking a look at our ranking of the best pre-workout supplements, which should make your choice easier.
How and how much coffee to give before training?
That's what fitness guru Ales Lamka will tell you.
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.