Many people have started their workout journey and, to help ease into it, they are taking energy boosters.

One of the most trending boosters is a cup of coffee before a workout and, to help new fitness-goers navigate this, Martin Sharp, an award-winning personal trainer and founder of Sharp Fit For Life, breaks down caffeine myths and shares how coffee can complement your fitness journey in 2025.

“Balancing fitness with busy schedules and reduced sleep is among the most common challenges faced by newbies in the New Year, and when taken in the correct amount, coffee’s enhancement of performance can be valuable.

“Incorporating caffeine into your fitness plan can help with staying energised, focused and ready to tackle New Year’s resolutions confidently,” said Sharp.

“Studies have highlighted coffee as a powerful tool for those looking to achieve their goals.

“As the most widely consumed psychoactive substance, caffeine has been proven to enhance physical performance by 2% to 5% on average, offering fitness newcomers an extra boost as an effective tool for anyone picking up fitness this January.”

It is recommended you coffee take 30–60 minutes prior your workout. Picture: Pexels.

However, there have been myths that high street coffees help enhance weight loss.

“While caffeine before exercise may significantly increase the release of stored fat, stimulating fat breakdown and increasing fat oxidation, this benefit is maximised when paired with proper exercise and nutrition.

“However, drinking certain coffee drinks can counteract these benefits by adding excess energy intake. A sugary, syrup-heavy coffee might negate the benefits of caffeine,” Sharp noted.

It is also reported that drinking coffee during your workout will enhance performance. The important part is timing.

“You may see gym-goers with a coffee in hand, thinking an Americano during a workout will provide a mid-session energy boost to enhance performance and beat tiredness.

“However, you should be wary as the timing of caffeine consumption is important to your workout,” Sharp said.

“For optimal benefits, coffee or other caffeinated products should be consumed before your workout - ideally 30–60 minutes prior - to allow the caffeine to take full effect.”

Furthermore, be careful not to overindulge as experts recommend small to moderate doses of 3–6 mg per kilogram of body weight, taken about an hour before exercise.