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 1 Comment

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

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

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


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 with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

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.