Coffee, nootropics, fasting, preworkout and exercise

Crawling out of bed too early… coffee! Cramming for a test in the middle of the night… coffee! Long drive and feeling drowsy… coffee! Big business meeting but the baby kept you up all night… coffee! Boosting athletic performance… coffee? We’ve all been there. Coffee has come to the rescue in moments of exhaustion, giving us that much-needed burst of energy to power through our day. But did you know that coffee can also be an incredible ally when it comes to working out?

If you’ve ever stepped into a supplement store, you’ve likely been bombarded with flashy pre-workout powders promising superhuman endurance. But why sift through a laundry list of unpronounceable ingredients when a simple, natural cup of coffee can do the trick? Not only is coffee an effective performance enhancer, but it also comes without the high price tags and artificial additives of commercial pre-workouts.

The Power of Caffeine

The star of the show? Caffeine. Scientifically backed for its performance-enhancing effects, caffeine is the key ingredient in most pre-workout supplements. However, many of these products rely on synthetic caffeine, whereas coffee provides a natural source. A 2005 study found that caffeine can actually reduce perceived exertion by over 5%, making workouts feel easier. [1]

That means one extra cup of coffee can make exercise feel less exhausting—sounds like a win-win!

Body + Brew Breakdown

So, what happens inside your body when you take a sip of coffee? Caffeine is quickly absorbed into the bloodstream and metabolised primarily by the liver. Chris Sinclair and Dr. Jonathan Geiger, in The Journal of Sports Medicine and Physical Fitness, explain that caffeine works by blocking adenosine, a neurotransmitter responsible for slowing down nervous system activity and making us feel fatigued. [2]

During exercise, adenosine levels rise, trying to convince your body to take it easy. But caffeine steps in, preventing adenosine from binding to receptors. The result? You feel less exhausted, allowing you to push harder, run longer, and lift heavier. [3] [4] [5]

Caffeine doesn’t just fight fatigue—it also boosts the number of muscle fibers recruited during contractions, leading to stronger, more explosive movements. [6] [7] And here’s more great news: studies suggest that coffee can be just as effective as pure caffeine when it comes to enhancing endurance performance. [8] [9]

Does Coffee Break a Fast?

If you’re an intermittent faster, you might be wondering, does instant coffee break a fast? The answer is no—coffee does not break a fast. In fact, caffeine does not break a fast either. Black coffee is virtually calorie-free, meaning it won’t spike insulin levels or interfere with fat-burning. So, whether you’re sipping on a cup of drip coffee or enjoying a quick instant brew, rest assured that your fast remains intact. Does coffee break a fast? Absolutely not—it can actually enhance fasting benefits by promoting fat metabolism and suppressing appetite!

Mind Over Matter

Caffeine is more than just a physical booster; it’s a cognitive powerhouse. It increases alertness, enhances mood, and even helps with pain perception. [6] By influencing key neurotransmitters like dopamine and serotonin, caffeine can keep you motivated and focused, making even the toughest workouts feel more achievable. [12]

Ever heard the phrase, “Mind over matter”? Caffeine turns this into a reality, helping your brain override signals of fatigue so you can push through those last few reps or final miles. When your body wants to give up, caffeine tells it to keep going.

Burn Baby Burn

Not only does coffee help you work out harder, but it also promotes fat burning. A study published in The International Journal of Sport Nutrition and Exercise Metabolism found that trained athletes who consumed caffeine pre-workout burned 15% more calories for up to three hours post-exercise compared to those who didn’t. [13]

Caffeine increases adrenaline levels, encouraging the body to tap into fat stores for fuel. Some studies even suggest that caffeine can enhance fat breakdown by 30%! [14] That means more energy for your workout and greater fat loss in the long run.

Does Coffee Enhance All Types of Workouts?

Yes… and no. While coffee provides an energy boost that can help in any exercise, studies show that caffeine is particularly beneficial for endurance sports like running, cycling, and swimming. Athletes consuming caffeine have been found to run longer, cycle faster, and recover more effectively. [15]

However, caffeine isn’t just for endurance. Research also suggests that it can improve strength performance, increase jump height, and enhance accuracy in sports like basketball and golf. [16] [17] But for extremely short bursts of activity (under 3 minutes), its benefits may be limited.

Timing Is Everything

If you’re planning to use coffee as your pre-workout boost, timing matters. Caffeine reaches peak levels in the bloodstream between 30 and 75 minutes after consumption. So, if you want to maximise its effects, plan to drink your coffee about 45 minutes before exercise. [18]

Hydration Is Key

One important note: coffee is a diuretic, meaning it can lead to dehydration if you’re not careful. To avoid this, make sure to drink plenty of water before and after your workout.

Made Better by Science

At Savvy, we love coffee! That’s why we’ve created a blend of 13 powerful ingredients—including B vitamins, vitamin C, Ashwagandha, Panax Ginseng, Rhodiola, Green Tea Extract, and L-Theanine—to take your coffee to the next level. This enhanced formula fuels your workout, sharpens your mind, and helps you perform at your peak.

If you love coffee, you’ll adore Savvy Coffee—a smarter way to energise your day!

References:

[1] Effects of caffeine ingestion on rating of perceived exertion during and after exercise

[2] Caffeine use in sports. A pharmacological review

[3] Caffeine ingestion and muscle metabolism during prolonged exercise in humans

[4] Caffeine maintains vigilance and improves run times during night operations for Special Forces

[5] Metabolic, catecholamine, and exercise performance responses to various doses of caffeine

[6] International society of sports nutrition position stand: caffeine and performance

[7] Caffeine maintains vigilance and marksmanship in simulated urban operations with sleep deprivation

[8] The Metabolic and Performance Effects of Caffeine Compared to Coffee during Endurance Exercise

[9] Coffee Ingestion Enhances 1-Mile Running Race Performance

[10] Effect of Coffee and Caffeine Ingestion on Resistance Exercise Performance

[11] International Society of Sports Nutrition position stand: energy drinks

[12] 6 Caffeine Effects on the Central Nervous System and Behavioral Effects Associated with Caffeine Consumption

[13] Ingestion of a moderately high caffeine dose before exercise increases postexercise energy expenditure

[14] The effect of different dosages of caffeine on endurance performance time

[15] Effect of Caffeine on Golf Performance and Fatigue during a Competitive Tournament

[16] Caffeine enhances upper body strength in resistance-trained women

[17] Caffeine Improves Basketball Performance

[18] Effect of coffee in healthy young adults