Caffeine Before Workout: Friend or Foe? - BodyRock

Your Cart is Empty

Caffeine Before Workout: Friend or Foe?

September 16, 2013 2 min read

Tuesdays are pretty rough for me. Not only are they big work days, but I have an afternoon full of errands to run. By the time I can get to my 7 - 9 P.M. weightlifting/HIIT/martial arts training session, I'm totally exhausted and ready for a nap! Last week, I tried something new: I had a coffee around 6 PM. When I went to work out, I had tons of energy, and I actually made it through the 2-hour workout feeling great. w-Giant-Coffee-Cup75917 That got me thinking: Is it bad to have coffee before a workout?

Downsides to Coffee

We all know that coffee does have its downsides:
  • It raises your blood pressure
  • It affects your nervous system
  • It can cause acid reflux and digestion issues
  • It reduces blood flow
These are all things that make it on my list of foods to eat "only if I really need it". However, could caffeine before a workout actually be a good thing?

Pre-Workout Cuppa Joe

According to a Men's Fitness article, drinking some coffee can help to boost not just energy, but endurance as well. Seeing as HIIT is all about that endurance and stamina, some coffee may not be a bad thing!


But how much should you drink?
  • Before your workout, have about 3 to 6 milligrams per kilogram of body weight. (If you weigh 95 kilograms, that's 285 to 570 milligrams of caffeine)
  • During your workout, have about 1 to 2 milligrams per kilogram of body weight. (Same 95-kilo person drinks 95 to 190 milligrams of caffeine)
How many milligrams of caffeine is in a cup of coffee?
  • An 8 oz. cup of regular coffee contains between 95 and 200 mg of caffeine
  • A 1 oz. cup of espresso has between 40 and 75 mg of caffeine
  • A 16 oz. Starbucks Latte has 150 mg of caffeine
So, if you need that extra kick in your day to get you through that workout, it may not be a bad idea to have a little bit of coffee. However, stick to your limits, for your body's sake!

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 665 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 53 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 6 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping at checkout! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.