Caffeine Before a Workout: How to Use It
Skip the flashy pre-workout tubs — their main active ingredient is caffeine, and a coffee does the same job for less.
Dose and timing
Around 3–6 mg per kg of bodyweight, taken 30–45 minutes before training, reliably boosts strength, endurance and focus. For most people that’s 1–2 strong coffees.
Smart use
- Start low to judge your tolerance.
- Avoid within ~8 hours of bed — it wrecks sleep.
- Don’t use it to paper over being under-slept every day.
Black coffee, an espresso, or even proffee all work. You’re paying for caffeine — get it cheaply.
Quick answers
Is pre-workout powder worth it?
Only for the caffeine (and maybe citrulline). Coffee + creatine covers most of the benefit far cheaper.
Does caffeine help fat loss?
A little — it can raise energy and output. The effect on total fat loss is minor.
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