When it comes to fuelling a workout, caffeine is king. But should you get your fix from a good old-fashioned coffee or a specialized pre-workout supplement? Both options promise an energy boost and enhanced performance, but they work in slightly different ways.
Let’s break it down and see which one is the better fit for your training goals ↓
The Case for Coffee
Coffee is one of the most widely consumed natural performance enhancers, and for good reason! Caffeine, its primary active compound, has been shown to improve aerobic endurance, muscular strength, and overall power output. A comprehensive umbrella review published in the British Journal of Sports Medicine concluded that caffeine ingestion enhances performance across various exercise tasks, including aerobic endurance, muscle strength, and power.
Beyond caffeine, coffee is packed with antioxidants, such as chlorogenic acid, which can help reduce oxidative stress and inflammation—key factors in exercise recovery. Studies also indicate that caffeine may aid in fat oxidation, meaning it encourages the body to use fat as a fuel source during exercise, which can be particularly beneficial for endurance athletes.
Pros of Coffee as a Pre-Workout:
- Natural source of caffeine, free from artificial additives.
- Rich in antioxidants that support overall health.
- Can improve endurance and fat utilization during workouts.
- Budget-friendly and widely available.
- Functional coffee options combine coffee with natural vitamins, minerals & superfoods to further enhance performance benefits
Potential Drawbacks:
- Acidity can cause stomach discomfort for some people, dependant on the bean/roast.
- Caffeine content varies depending on the brew.
The Case for Pre-Workout Supplements
Pre-workout supplements are designed to do more than just wake you up. While they often contain caffeine, they also include additional ingredients targeted at improving various aspects of exercise performance.
For instance, beta-alanine has been shown to buffer acid build-up in muscles, delaying fatigue and improving endurance. Research indicates that beta-alanine supplementation increases muscle carnosine content, which enhances the muscle's buffering capacity, thereby delaying the onset of fatigue during high-intensity exercise.
Creatine, another common ingredient, is well-documented for its ability to enhance strength, power output, and muscle recovery. Studies have demonstrated that creatine supplementation can lead to significant improvements in strength and power during resistance training.
Nitric oxide boosters, such as L-citrulline, help increase blood flow and oxygen delivery to muscles, promoting better endurance and "muscle pump" effects. L-citrulline supplementation has been shown to enhance exercise performance by increasing nitric oxide production, which improves blood flow to active muscles.
Pros of Pre-Workout Supplements:
- Formulated with ingredients designed to enhance strength, endurance, and focus.
- Can improve blood flow and nutrient delivery to muscles.
- Often includes amino acids that support muscle recovery.
Potential Drawbacks:
- Higher cost compared to plain coffee/serve.
- Some formulas contain artificial sweeteners, dyes, or unnecessary fillers.
- May cause jitters, crashes, or digestive issues, depending on individual tolerance.
Which One is Better?
Ultimately, the best pre-workout option depends on your goals, preferences, and how your body reacts to each choice.
- If you’re looking for a natural, straightforward energy boost without extra ingredients, coffee is a solid choice. It’s also a great option for those who prefer to avoid artificial additives or excessive stimulants.
- If you want additional performance benefits, such as increased strength, endurance, and muscle pump, a pre-workout or functional coffee supplement may be the better fit.
Both coffee and pre-workout supplements can be effective for enhancing exercise performance, but their benefits vary. Coffee provides a simple, natural source of caffeine with added health perks, while pre-workouts offer a more comprehensive performance-enhancing formula.
If you’re sensitive to stimulants, prefer a natural option, or simply love the ritual of drinking coffee, stick with coffee. If you're chasing maximum performance and want an extra edge in your training, a well-formulated pre-workout might be worth considering.
No matter which option you choose, timing, dosage, and personal tolerance all play a role in effectiveness—so experiment and find what works best for your body.