Boost your workout performance with coffee.

A combo that you might not know exist is coffee and exercise. They're good on their own, but they will give you a little something extra when they're together.

Here's what to know about pairing the two.

Benefits of coffee for your workout

Studies show that a bit of caffeine can boost your workout. In 2010, the International Society of Sports Nutrition (ISSN) reviewed the existing research and reached several conclusions.

1. Low-to-moderate levels of caffeine consumption boost sports performance in trained athletes. Higher amounts of caffeine provide no additional benefit.
2. Caffeine supplies added alertness and focus enhancement during strenuous workouts.
3. Caffeine improves performance during exercises and activities requiring endurance and high-intensity exercise. 
4. Caffeine can enhance performance even more when consumed in the dehydrated form of sports drinks and energy bars.
5. No evidence consuming caffeine causes fluid loss during exercise.

Coffee is a pre-workout

The truth is your pre-workout supplements usually have about 91 to 387 milligrams (mg) of caffeine per serving. If you compare it to a typical cup of coffee, it usually contains about 100 mg per serving. So, you can definitely drink your favorite cup of coffee to get the boost of energy you may need for your workout. Besides the caffeine, you can also get a mood boost, as what's better than drinking your preferred cup of joe?

But when would be the best time to drink it? Research shows that you should have your coffee around 60 minutes before exercising to get all the best benefits. But the best time depends on what time of day you usually start your workout. 

For early birds, sipping your favorite coffee about one hour before you work out in the morning is a great way to start your day. But if you're more of an afternoon workout kind of person, try to limit your coffee intake per day to avoid the potential negative side effects. 

It's best to skip the caffeine if you love to work out in the evening. Having caffeine 6 hours or less before bed can disrupt your sleep. In this case, the workout boos probably aren't worth losing your precious hours of sleep. Getting enough rest is vital for your overall health and for building your muscles. 

Another thing to remember is that you can also pair your coffee with your favorite munchies like banana and peanut butter, eggs, or avocado toast.

If you're lazy or want to avoid long queues at your favorite cafe to get your cup of joe, why not just make it at home? You can experiment with some great recipes and coffee flavors!