Caffeine & Workouts ☕️ – SHAF Coaching Newsletter

ByJanika

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Happy Humpday – Let’s talk about one of the world’s most loved performance enhancers: caffeine.

Whether it’s your morning coffee, a pre-workout booster, or an energy drink before the gym — caffeine is everywhere in the fitness world. And yes, it can be your ally when used wisely. But, as always in health and fitness, more isn’t always better.

☕ Caffeine: What It Does (and Why It Works)

Caffeine is a natural stimulant that affects your central nervous system. It can:

  • Increase alertness and focus
  • Reduce perceived effort, which can make workouts feel easier
  • Enhance endurance and strength performance, especially in low to moderate doses

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Sounds great, right? It often is — when taken in the right amount and from the right sources.

🥤 But Not All Caffeine Is Created Equal

A regular cup of coffee contains about 80–100 mg of caffeine, depending on the type and size. That’s a moderate dose for most adults and can be quite beneficial before a workout.

But many energy drinks or pre-workout boosters pack in 300 mg or more in one serving — sometimes even close to the recommended daily maximum (around 400 mg for healthy adults, according to the EFSA and FDA). And it doesn’t stop there. Some people take multiple products without realizing they’re doubling or tripling their caffeine intake.

That can backfire.

⚠️ Too Much of a Good Thing

Overdoing caffeine doesn’t make you superhuman — it just overstimulates your system. High doses can lead to:

  • Increased heart rate and blood pressure
  • Anxiety, restlessness, and poor sleep
  • Digestive issues
  • Dependence or withdrawal symptoms, including headaches and fatigue

And ironically, poor sleep from too much caffeine can hurt your recovery, muscle growth, and performance over time — the exact opposite of what you want from your workouts.

✅ My Tips

  • Stick to a small amount of coffee or tea before workouts whenever possible — they’re natural, moderate, and reliable.
  • If you use a pre-workout supplement, check the caffeine content. Anything over 200–250 mg per serving? Be cautious. I would avoid pre-workouts all-together.
  • Don’t mix multiple caffeine sources without tracking your total dose.
  • Avoid caffeine within 6–8 hours before bedtime if you want good sleep (which you do!).
  • Listen to your body — Anxious or restless? Dial it back.

🧠 Final Thought

Caffeine can give you that edge in the gym — but like with any performance enhancer, less is often more. Don’t fall into the trap of thinking you need ultra-strong boosters to train hard. A solid workout starts with good habits, not just good stimulants.

Stay strong (and well-caffeinated — in moderation 😉)

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Happy Lift,

Janika

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