gym, debunking myth, fitness, workout, coffee A cup of coffee, Image: Pexels
Coffee, the beloved pick-me-up for many, often finds its way into the gym culture, but not all coffee-related fitness advice is as strong as a double espresso.
From weight loss to workout performance, here’s the lowdown on what’s real and what’s not when it comes to your favourite drink and your fitness routine.
We’ve all heard it: caffeine helps burn fat. And it’s true—caffeine can kickstart the process by stimulating fat breakdown and boosting fat oxidation, especially when paired with exercise.
But here’s the catch: the benefits come with a catch. Many high street coffee drinks are loaded with syrups, sugary milks, and high-calorie add-ins that could easily cancel out the fat-burning effects of caffeine.
Take that oat milk white mocha you love, for example. At around 488 calories, it’s essentially a meal in a cup. If you’re chasing fat loss, that’s a major setback.
As nutrition expert Martin puts it, "If you're sipping on a sugary oat milk mocha and hoping for weight loss, it might be time to rethink your order."
Instead, try something simpler—like a tall Caffe Latte with skimmed milk and a sweetener. At just 102 calories, it’s a far more reasonable option that’ll fit into your meal plan without derailing your progress.
Listen to your body—this isn’t a one-size-fits-all situation. While caffeine can boost energy and focus for some, it’s not a magic bullet for everyone.
For some, the “coffee jitters” can lead to anxiety, disrupted sleep, or even heart palpitations, which ultimately hurt more than help.
If caffeine affects you negatively, experts suggest cutting back or even avoiding it altogether. Fortunately, there are plenty of non-caffeinated options available that can still give you a boost without the downsides.
Picture this: a gym-goer sipping an Americano mid-sweat session, hoping to power through the final set. While coffee is a proven performance booster, the timing of your caffeine intake is crucial. Drinking it during your workout? Not so effective.
For the best results, consume coffee about 30 to 60 minutes before you hit the gym. This gives the caffeine enough time to kick in and work its magic—enhancing endurance, focus, and fat-burning potential.
Coffee isn’t just about waking up—when used strategically, it can boost your fitness game. According to a Digital PR agency, caffeine can help those juggling busy schedules and lack of sleep by providing an extra burst of energy and focus.
This can be especially helpful for anyone trying to stick to a New Year’s fitness plan.
Studies show that caffeine can improve physical performance by 2% to 5%, which might sound small but can make a noticeable difference.
Aerobic activities like running, swimming, and cycling see the most benefit from caffeine, as it helps you sustain effort for longer periods.
Weightlifting and high-intensity interval training (HIIT) also benefit from caffeine, improving strength, endurance, and explosive power.
For optimal results, experts recommend taking 3–6 mg of caffeine per kilogram of body weight, roughly an hour before your workout. Go higher than that—say, 9 mg/kg—and you’re more likely to experience side effects without seeing much extra benefit.
Coffee isn’t just a beverage—it’s a tool. Used properly, it can enhance performance, focus, and fat burning.
But when it comes to your gym gains, the right timing, the right amount, and the right type of coffee make all the difference.
So, next time you reach for that grande caramel frappuccino, think twice—your body might thank you later.
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