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Caffeine and Training: What You Should Know

Is your daily coffee helping or hurting your training? Let’s find out.

Caffeine is one of the most effective (and totally legal!) performance boosters available. It can help increase energy, focus, and endurance — which is why so many people use it before a workout. But to get the benefits without hurting your recovery, it helps to use it smartly.

Why Caffeine Helps

Caffeine acts on your central nervous system to:

  • Increase alertness and reaction time

  • Make exercise feel a bit easier (you feel like you can push more)

  • Improve endurance and power output

So yes — that pre-training coffee isn’t just psychological. It actually works.

How Much Should You Take Pre Training?

A good starting point is 2-3 mg per kg of bodyweight but this can be increased to up to 6 mg.  There is around 60-100mg in a coffee and your average energy drink contains around 160mg - 200mg Caffeine.  

Start on the lower end and only increase if needed.

Timing 

Take caffeine 30–60 minutes before training.

But be careful: Caffeine can stay in your system for up to 8 hours so if you train in the evening, it may disrupt your sleep.

Good rule: Avoid caffeine after 2PM as poor sleep = weaker recovery + slower progress.

Keep Your Tolerance in Check

If you rely on caffeine all day every day, your body becomes less responsive.

Try:

  • Saving caffeine for when you train or when you really need focus.

  • Having some caffeine-free hours or days each week.

This helps you keep that “buzz” without increasing how much you need.

Quick Takeaways

  • ☕ 1–2 coffees pre workout seems to work for most people.

  • ⏱️ Take it 30–60 minutes pre-workout.

  • 😴 Avoid caffeine later in the day to protect sleep.

  • 🎯 Use caffeine with purpose (not constantly).

  • 💧 Hydrate — your muscles still need water to perform well.

Bottom Line

Caffeine can be a fantastic training tool when used intentionally.
It can boost performance, motivation, and energy — but sleep and recovery always come first. If caffeine starts affecting your sleep, dial it back.

Use it wisely, and let it support your training, not replace good habits.

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