
Should I use a pre-workout supplement, or is coffee enough?
When should I drink coffee before a run?
And how much caffeine is safe before a workout?
I get asked these questions all the time! Pre-workout supplements are everywhere on social media, but are they actually the right choice for you? Let’s take a deeper look at caffeine’s role in endurance training and explore some options to help you decide what works best for you.
Caffeine for Endurance Training
Caffeine is the most widely used performance-enhancing supplement globally, and there’s a mountain of research supporting its benefits for endurance athletes. Whether it’s coffee, energy drinks, or pre-workout supplements, caffeine can help improve your performance by boosting stamina and focus.
There are many forms of caffeine available for endurance athletes:
- Coffee and tea
- Pre-workout supplements (pills, powders, drinks)
- Energy drinks
- Caffeinated gels and chews
- Caffeine sprays, lozenges, and gum
So, is caffeine worth it? Let’s dive into the benefits and how much you should take.
Benefits of Caffeine Before Endurance Training
According to the International Society of Sports Nutrition, moderate caffeine intake can enhance endurance performance by 2–4%. How does it work? Caffeine acts as a central nervous system stimulant, helping to:
- Increase muscular endurance
- Improve time to fatigue
- Reduce perception of pain and effort
- Boost concentration, alertness, and moodÂ
Interestingly, some studies suggest that caffeine can even have a placebo effect, further enhancing performance.
For the best results, research shows that caffeine works best in moderate doses—about 3 to 6 mg of caffeine per kilogram of body weight. While this range can vary, most endurance athletes find that 200 mg of caffeine is an effective dose.

Caffeine Dosage
For the best results, research shows that caffeine works best in moderate doses—about 3 to 6 mg of caffeine per kilogram of body weight. While this range can vary, most endurance athletes find that 200 mg of caffeine is an effective dose.
For example, 200 mg of caffeine is about:
- 16 oz coffee or cold brew
- 3 oz espresso
- 24 oz Red Bull
- 48 oz black tea
- 5 cans of Coca-Cola
- 2 Maurten 100 Caffeine 100 gels
Caffeine Timing
Most athletes consume caffeine about 60 minutes before a workout, but the ideal timing depends on the type of caffeine source. For instance, caffeinated gum or gels are absorbed faster than drinks, so they might be more effective about 15-30 minutes before or during exercise.
Caffeine peaks in your system about 60 minutes after consumption. If you’re preparing for a long endurance race, such as a marathon or an Ironman, you might want to take a caffeinated gel an hour before you expect to hit a tough spot for that extra boost.
If you’re new to caffeine, start with a small dose to see how your body responds. Athletes who don’t regularly consume caffeine should test it during training, not on race day.
Side Effects of Caffeine Use
While caffeine can be a powerful performance aid, it’s not without potential side effects. Some of the most common ones include:
- Tachycardia, or elevated heart rate
- Insomnia, especially if consumed later in the day
- Jitters or anxiety, which can increase nervousness during performance
- Digestive issues, as caffeine stimulates gut motility, which can lead to stomach discomfort, especially for long endurance activities
To minimize side effects, start with a lower dose and gradually increase it as your body adjusts.

Pre Workout vs. Coffee
Now that we know how caffeine works, let’s compare different sources of caffeine. Not all sources are equal, and some may be more suited to your training needs.
Pre Workout Supplements
If you don’t love coffee, there are still plenty of caffeine options for you out there. Pre workout supplements cover a large range of products from drinks to pills to powders. Their ingredients vary but commonly include some combination of:
- Caffeine
- Carbohydrates
- Electrolytes
- Creatine
- Branched-chain amino acids (BCAAs)
- Nitric oxide
- Beta-alanine.
Electrolytes
Electrolytes are minerals (sodium, potassium, magnesium, calcium) essential for maintaining hydration by helping transport water across cell membranes. We lose large amounts of sodium through sweat, which can lead to dehydration, cramping, and poor performance. Consuming pre workout electrolytes can help prevent dehydration and replenish sweat losses.
Creatine Monohydrate
Creatine is a chemical compound made up of amino acid that is used for quick bursts of energy and muscle contractions in skeletal muscle. It is one of the most researched supplements and can help improve muscle strength, growth, and recovery. Additionally, creatine can help increase glycogen stores when consumed with carbohydrates, which can increase endurance.
BCAAs
BCAAs include the essential amino acids leucine, isoleucine, and valine and must be consumed through diet. These amino acids are especially important for muscle protein synthesis that can improve muscle recovery and performance. Most athletes are able to get adequate BCAAs without supplementation and don’t need to take them before training.
Nitric Oxide
Nitric oxide widens blood vessels which improves blood circulation and delivers oxygen to muscles. Beetroot is rich in nitric oxide and popular among endurance athletes to improve endurance performance and prolong time to fatigue.
Beta-Alanine
Beta-alanine is an amino acid that serves as a building block for carnosine, which is a buffer against lactic acid accumulation during exercise. Supplementing with beta-alanine can increase carnosine levels in muscle, delaying fatigue during high-intensity training. Beta-alanine is known to cause tingling sensations, but otherwise considered safe for athletes.
While pre-workouts can be effective, they can also be expensive and may not suit all athletes. Some athletes experience digestive discomfort due to artificial sweeteners or sugar alcohols often found in pre-workout formulas.
Pros and Cons of Pre Workout Supplements
Pros
Pre workout supplements vary in ingredients and caffeine content, but can be effective to improve endurance performance.
It might be more cost-effective to take a pre workout supplement than separately taking multiple supplements.
If you’re just looking for caffeine before a workout, coffee or tea will work just fine!
Cons
Pre workout drinks and powders are expensive, especially if you just want a source of caffeine!
More isn’t always better when it comes to supplements. Certain supplements might not be effective for all endurance athletes depending on training goals and individual needs.
Some athletes can experience GI distress, so it’s best to consult a sports dietitian before taking any supplements.
Tip: Supplements aren’t regulated by the FDA, so look for third-party testing labels like NSF Certified for Sport or Informed Sport to ensure product quality.

Alternatives to Pre Workout Supplements
Coffee
Coffee remains one of the most popular ways to get caffeine. It’s rich in antioxidants, which can help reduce inflammation and prevent disease. The caffeine content in coffee depends on the type of beans and preparation methods, so be sure to check how much caffeine you’re actually consuming.
However, coffee doesn’t provide energy on its own, so you’ll still need carbohydrates for fuel before training. If you like sugar in your coffee, it can help meet your carb intake goals too.
Energy Drinks
Energy drinks often contain caffeine and taurine, an amino acid that delays the decrease in blood glucose during exercise and prolongs energy. However, they can vary widely in caffeine content and excessive consumption increases the risk of heart disease.
Gels
Caffeine-infused gels and chews are rapidly absorbed, making them a good option during a long workout or race. They can provide a quick energy boost when you need it most. However, they may not be as effective when taken in small amounts, and research on their effectiveness is still limited.
Gum
Caffeine in gum is absorbed quickly through the cheek, but it may cause bloating or gas for some athletes, due to swallowing more air during chewing.
Best Pre Workout for Running and Endurance Training

Gnarly Pre-Workout

- Caffeine: 180mg
- Carbohydrates: 1g
- Electrolytes: N/A
- Additional Ingredients: Beta-Alanine, BCAAs, Citrulline Mallate, Ginseng Root
- Third-Party Tested: NSF Certified for Sport
BPN Flight Pre-Workout

- Caffeine: 200mg
- Carbohydrates: 0g
- Electrolytes: Sodium 115mg, Calcium 30g
- Additional Ingredients: L-Citrulline, Beta-Alanine, BCAAs, Betaine Anyhydrous
- Third-Party Tested: NSF Certified for Sport
Klean Pre-Workout

- Caffeine: 75mg
- Carbohydrates: 7g
- Electrolytes: Sodium 140mg
- Additional Ingredients: Beet Root ExtractÂ
- Third-Party Tested: NSF Certified for Sport
Final Thoughts
Caffeine can be a powerful tool for improving endurance performance, but it’s important to remember that it doesn’t provide energy on its own. You still need carbohydrates to fuel your workout. Start with moderate caffeine doses, experiment with different sources, and find what works best for you. And always consult with a healthcare provider or dietitian if you’re unsure about how much caffeine is safe for your body.
Whether you go with coffee, a pre-workout supplement, or another source of caffeine, make sure to listen to your body, monitor your energy levels, and adjust accordingly.
If you need help dialing in your nutrition for your next big race, check out my 1:1 Nutrition Coaching!