Do you reach for that morning java like your life depends on it? You might be hooked on caffeine, my friend. But that vice isn’t all bad: While it’s wise to keep caffeine in moderation, it might just help you get more out of your workouts. 

We chatted with three registered dietitians to better understand pre-workout caffeine, the benefits it provides, and how to harness its power for good (not jitters). 

Our Experts

• Alex Larson, RD, founder of Alex Larson Nutrition
• Emily Stewart McLean, MS, RD, founder of Aligned Nutrition & Movement
• Julia Long RDN, MPPD, LD, performance dietitian at RC13 Sports

What Are The Benefits of Pre-Workout Caffeine?

Caffeine could be the rocket fuel you need to push a little harder in your next workout. “Caffeine is a stimulant, meaning that it increases the activity of the central nervous system,” says McLean. “It’s a well-studied supplement…shown to enhance athletic performance by increasing mental focus, reducing the rate of perceived exertion, and boosting power output. In essence, caffeine might help you feel more alert, energetic, and capable during your workout.”

Larson agrees, noting that caffeine can also improve endurance performance by helping your body use fuel more efficiently. “It may also improve strength and reaction time,” she adds.

Long clarifies that caffeine can make exercise feel easier. It could be the boost that helps you run those few extra minutes and squeeze in those extra reps that add up to greater gains over time. 

How Much Pre-Workout Caffeine Do You Need?

If you’ve ever felt the uncomfortable jitters of too many coffee refills, you know how important caffeine dosage can be. For pre-workout fuel, our experts recommend 200 to 400 milligrams (about 2 to 4 cups of coffee). 

“Research supports about 3 to 6 milligrams per kilogram of body weight (roughly 200 to 400 milligrams for most adults). Lower amounts, or splitting dosage through the exercise, can still provide a boost without the risk of jitters or increasing heart rate,” says Larson. 

McLean recommends a similar range: “According to the International Olympic Committee, the general guideline is 2 to 6 milligrams per kilogram of body weight,” she says. “Of course, there’s no one-size-fits-all prescription and tolerance varies widely. For many people, about 200 milligrams of caffeine (about 2 cups of coffee) is enough to feel the benefits. Higher doses don’t add much value and can increase the risk of negative side effects such as a racing heart, jitters, or GI upset,” she adds. 

How Long Before a Workout Should You Have Caffeine?

Our experts agree that you should have your pre-workout caffeine 30 to 60 minutes before exercise. “This is when caffeine levels peak in the blood,” says Larson. 

This might mean having your daily cup of joe before heading to the gym in the morning, or sipping on a green tea at the office before leaving for your workout class. As you find a routine that fits your schedule, just keep in mind that having caffeine up to 6 to 8 hours before bedtime can disrupt your sleep, so plan accordingly. 

Choosing Between Caffeine Sources

We’ve answered the why, how, and when; it’s time to find out what types of caffeine our experts recommend as pre-workout fuel. TL;DR: Stick to the classic coffee and tea to reap the benefits without questionable additives. 

• Coffee and tea

McLean generally recommends coffee or tea because they’re natural and offer moderate amounts of caffeine per serving. “For general exercisers, a cup or two of coffee or tea is safe and sufficient.” 

Long adds that coffee is natural, inexpensive, antioxidant-rich, and ideal for moderate intake. Black and green tea offer a gentler caffeine boost and tend to be better tolerated by caffeine-sensitive folks. 

• Energy drinks

“[They] can be effective but often contain excess sugar, artificial additives, and high caffeine levels—use them cautiously,” says Long. McLean suggests avoiding them altogether: “I don’t recommend energy drinks as they often contain excessive amounts of caffeine plus other unwanted substances.” 

Stridekick Tip: Our Shop stocks VUUM Protein Drinks with natural caffeine, theanine, zero sugar, and zero artificial sweeteners. It’s a convenient boosted beverage without the additives. 

• Caffeine supplements

Supplements offer the benefit of clear dosages and time efficiency with zero taste—tempting for non-coffee drinkers. Larson notes that they’re studied and generally reliable, although McLean advises against them, as they can be very potent and easy to overdo. With this advice, we’d suggest only using caffeine supplements with a doctor’s approval and supervision. 

Who Shouldn’t Have Caffeine?

While caffeine can provide a delightful energy boost for some, it can pose health risks for others. Our experts advise avoiding caffeine if you fall under any of these categories:

• People with caffeine sensitivity, anxiety, or sleep disorders

If caffeine gives you crippling jitters and racing thoughts, it’s probably not for you. And that’s okay! Its pre-workout benefits aren’t enough to justify the shakiness and anxiety. “Caffeine can raise heart rate and cause jitteriness or sleep issues,” says Larson. Low-caffeine or caffeine-free alternatives can give you a gentle boost without the side effects. 

• Pregnant and breastfeeding women

Not all pregnant and breastfeeding women need to swear off caffeine, but they may need to reduce their dosage. Long notes that high doses can be unsafe for this group, and that their daily caffeine intake should stay under 200 milligrams. 

• Kids under age 12

While teens over 12 can typically consume caffeine safely, their recommended dosage is a bit lower: “The American Academy of Pediatrics advises that adolescents ages 12+ limit caffeine to no more than 100 milligrams per day,” says McLean. Long adds that kids and teens are more sensitive to caffeine’s effects and, therefore, more vulnerable to overconsumption. 

• People with heart conditions or high blood pressure

Individuals with these conditions should check with their doctor before consuming caffeine, as it can raise both heart rate and blood pressure.

Pre-Workout Caffeine Safety Tips

While a cup of coffee or tea isn’t likely to put you in harm’s way, follow these safety tips to avoid unwanted effects from your pre-workout caffeine:

• Start low and consider your tolerance. 

Long recommends beginning with a low dose of caffeine to test your tolerance. McLean adds, “Consider how your body reacts to caffeine. If you’re someone who experiences negative side effects such as a racing heart, headaches, jitters, or an upset stomach, then perhaps it would be best to avoid caffeine or keep your intake minimal, depending on your tolerance level.” And even if you have a high caffeine tolerance, avoid very high doses. 

• Check for side effects. 

Long recommends watching for side effects like rapid heartbeat, nausea, dizziness, or gastrointestinal discomfort and adjusting your intake accordingly. 

• Keep evenings caffeine-free. 

“Skip caffeine late in the day to protect your sleep,” says Larson. Long adds that caffeine can disrupt sleep when taken up to 6 to 8 hours before bedtime. 

• Don’t combine it with other stimulants. 

Stacking multiple stimulants is a recipe for potential side effects. Long notes that many pre-workout powders contain multiple stimulants, so read ingredient lists carefully. 

• Hydrate!

“Caffeine has a mild diuretic effect in sensitive individuals,” says Long. So while you should hydrate during your workouts anyway, glug a little extra H20 while you’re caffeinated. 

Make Your Caffeine Work For You

After talking with the experts, it’s clear that a moderate amount of well-timed caffeine can help fuel your workouts. It can also make exercises feel easier, a saving grace if you’re struggling to muster the motivation for a workout. But before diving into that cappuccino, keep these parting tips in mind:

• “It’s important to remember that caffeine is a supplement, not a replacement for the energy that food provides,” says Long. “It can be a great performance-enhancer, but it can’t substitute the energy your body needs from calories. Pairing your cup of joe or tea with a carbohydrate-rich meal or snack prior to exercise will give you the best combination of fuel and focus during your workout. And while caffeine can provide a helpful boost, it won’t make up for the basics your body truly relies on, such as balanced nutrition, adequate sleep, and overall self-care.” 
• “More isn’t better. Beyond moderate amounts, performance gains plateau while side effects—like anxiety, digestive upset, or poor sleep—increase,” says Larson. “Start low, test what works for you, and use caffeine strategically rather than every workout.” 
• Long emphasizes the need to get to know your body and adjust dosages accordingly: “Caffeine’s effects vary: some individuals are ‘fast metabolizers’ (they get stronger effects), others are ‘slow metabolizers’ (they get more side effects),” she says. “Benefits are the most pronounced for endurance and high-intensity interval activities, but are also useful for strength training. And cycling caffeine (not using it every day) can help prevent tolerance and maintain its effectiveness.”

With these tips, go ahead and justify that $8 matcha latte as a little pre-workout treat—it could be just what you need to reach new heights in your fitness routine. 

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