Coffee is one of the world’s most popular beverages. It contains a very popular stimulant called caffeine.

Many people reach for a cup of this caffeinated beverage immediately after rising, whereas others believe it’s more beneficial to hold off for a few hours.

Coffee is known for its ability to promote wakefulness and increase alertness, but the beverage is also an effective exercise performance enhancer because of its caffeine content.

Plus, coffee can be a much cheaper alternative to caffeine-containing supplements like pre-workout powders.

Several studies have demonstrated that caffeine can delay exercise fatigue and improve muscle strength and power.

While it may not make a significant difference whether you choose to enjoy your coffee upon rising or several hours thereafter, the effects of the caffeine from coffee on exercise performance are time-dependent.

If you’re looking to optimize coffee’s beneficial effects on exercise performance, it’s best to consume the beverage 30–60 minutes before a workout or sporting event.

This is the time it takes caffeine levels to peak in your body.

The effective dose of caffeine for improving exercise performance is 1.4–2.7 mg per pound (3–6 mg per kg) of body weight.

For a 150-pound (68-kg) person, this equates to about 200–400 mg of caffeine, or 2–4 cups (475–950 mL) of coffee.

The exercise performance benefits of caffeine from coffee can be experienced within 30–60 minutes of drinking the beverage.

Coffee is a popular beverage that’s enjoyed throughout the world.

It has been suggested that the best time to drink coffee is mid- to late-morning when your cortisol level is lower, but research on this topic is lacking.

Consuming coffee 30–60 minutes before your workout or sporting event can help delay fatigue and increase muscle strength and power.

Keep in mind that the stimulating effects of caffeine from coffee can cause sleep problems if consumed too close to bedtime, as well as increase anxiety in some people.