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If you are a coffee fiend (and I suspect you might be if you’re reading this), you probably don’t think much about your coffee routine. You know when you need it, and so you get it. There’s not going to be much that would tempt you into switching up your coffee schedule.
But what if we told you that fine-tuning your caffeine intake can boost your performance? Here’s the scoop on whether coffee before running or after is more beneficial.
Coffee before running benefits
There are many reasons why you might want a cup of joe before heading out for a run. For many, it’s simply part of a morning ritual, something that signifies the start of the day. But science backs it up as being useful in so many ways.
Aside from helping you wake up, science shows that caffeine may have a positive impact on speed and endurance. If you’re feeling a bit sluggish or sleep-deprived, research shows that consuming caffeine before a 20-minute nap can improve sprint performance and antioxidant defense. Caffeine can also enhance your mental vigilance during exhaustive exercise.
A cup of coffee or tea, energy gel, or even caffeinated gum can do the trick without making you feel too jittery.
“Having a small amount of caffeine 30 to 60 minutes before you run can give you the little boost you need to help you get out the door,” says coach Hillary Kigar.
What is a “small amount” of caffeine? Well, that depends. “The dose should be about 100 to 300 milligrams for most women,” says Mark Haub, a professor of nutrition at Kansas State University. That comes out to about one to three 8-ounce cups of coffee for the whole day.
But because our bodies are all different, Haub recommends that you take the time to find out what works best for you.
Don’t forget that research shows that coffee has the ability to speed up gastrointestinal processes. You’ll definitely want to know how it affects your stomach personally before race day in particular. “Athletes need to ‘listen’ to their bodies and try coffee a few times before exercises,” he says.
Likewise, the type of run you are about to do might also affect your optimal caffeine dosage and timing. “Athletes should determine the timing that they feel works best for them and the event they are completing,” he says. “A 5K may have a different timing need than a marathon, for example.”
Trial and error might be your best course of action in determining your caffeine needs. Be patient though, it may take some practice for your body to get the timing right, so you aren’t just running to the restroom.
Haub also notes that most scientific studies are conducted using black coffee, so researchers don’t know (positively or negatively) how milk, sugar, or other common specialty drink ingredients affect performance.
Considerations for drinking coffee before running
- Can help you wake up and be part of an athlete’s normal morning routine
- Caffeine may improve speed and endurance
- Can offer antioxidants to wake you up on sluggish days, especially when combined with a 20-minute nap
- Experiment with how much caffeine intake, though experts recommend 100 to 300 milligrams
- Know that coffee speeds up gastrointestinal processes, so test whether you should drink coffee before a run when you can stay close to home or know of rest stops along the way
- Test how much caffeine and how far in advance you drink it before running to find the best formula for your body
- If you can’t stomach coffee before a run, consider a caffeine alternative, such as tea, an energy gel, or caffeinated gum
Coffee after running benefits
Outside of your training, you might enjoy capping off your run with a well-earned cup of coffee (or a coffee smoothie). How caffeine affects your post-run recovery has rarely been studied, but small studies have found that caffeine consumed with carbohydrates may help with replenishing depleted glycogen stores.
But even if coffee after a run doesn’t offer a performance boost, you’ll still be reaping the other rewards coffee has to offer like the reduced risk for several chronic diseases. It is also rich in vitamin B2 and magnesium. And it will help you feel alert for the day ahead, especially after a tiring long run.
If you are going to drink it after your run, don’t forget to also stay hydrated. You might need to up your water intake even more if you are drinking an espresso drink.
If you are sensitive to caffeine, try not to consume it too late in the day, otherwise it might affect your sleep schedule. Remember, sleep is the number one element when it comes to recovery. Most sleep experts will recommend avoiding it after noon. But a report finds that stopping caffeine six hours prior to sleep is enough for people with a caffeine sensitivity to still get to sleep just fine.
Considerations for drinking coffee after running
- When consumed with carbs, coffee might speed up replenishing glycogen stores
- Coffee can provide protection from certain chronic diseases
- Drinking coffee can provide valuable micronutrients, such as vitamin B2 and magnesium
- Ensure to still focus on hydration if drinking coffee after running
- Experiment with how late in the day you can drink coffee without disrupting your sleep
So coffee before or after running? While it’s more likely to boost your performance before a run, there’s nothing wrong with drinking it after. If those roasted beans warm your soul, then drink up.