Drinking coffee before exercise
We are all familiar with coffee and its caffeine content. Caffeine is a substance found in coffee, tea, and energy drinks that stimulates the mind and body. There are about 100 mg of caffeine in one mug of coffee. Caffeine can reduce fatigue, improve mental clarity, and increase your calorie burning potential.
For these reasons, caffeine is often used in pre-workout supplements. The caffeine content in these supplements are often extremely high (150 mg to 300 mg per serving). Therefore, they are not recommended for people who are sensitive to caffeine or have underlying health conditions.
Generally, it is safe to consume 3 to 6 mg of caffeine per kilogram of body weight before exercise. For a 50 kg woman, this is about 150 to 300 mg of caffeine or 1.5 to 3 cups of brewed coffee. Coffee should be consumed 1 hour before activity.
Adding a bit of sugar and milk to your coffee is better than drinking it black, as the sugar and milk provide additional fuel for your workout.