Coffee can help workouts by delaying muscle fatigue and keeping you focused and energetic.
A US News and World Report article from last month indicated a rough estimate of caffeine before exercising should be between 0.5 and 1.4 milligrams per one pound of body weight. Given the typical 20 milligrams of caffeine in an ounce of coffee and doing the math, for say a 150 pound person, that’s roughly one to two 8 ounce cups. If you’re new to drinking coffee, you may want to drink less before exercising, and if you drink a lot of coffee, increase the amount.
If adding coffee to your workout routine, drinking it 30-60 minutes beforehand will put your blood level of caffeine at a peak during your workout. It’s best to pair it with a small snack which will give you carbohydrates and sodium to keep you going!