I love to have Black coffee before my workout and it is an excellent tool for Fat fat-loss journey 

1. Timing is Everything

Caffeine kicks in as soon as 10 minutes after consumption, peaking around 30–45 minutes.

So if you workout at 7 AM then consume it around 6: 15 - 6: 30 AM.
Its effects last about 2–3 hours, depending on your body. 

Plan your intake so it aligns with your workout window for maximum impact.

2. Dosage 

Studies recommend 1-3mg per kg of body weight. For a 70kg person, that’s 70–210mg.

• Instant coffee: 60mg per cup
• Espresso: 75–100mg per shot
• Energy drinks? Anywhere from 30–200mg per serving

Don’t eyeball it – know your numbers.

3. Benefits:

Caffeine enhances focus and alertness.

If you are Feeling sluggish then a well-timed dose can improve your training session and help you push harder.

4. Feel-Good Energy

It’s not just physical – caffeine boosts motivation and reduces your perception of effort.

Workouts feel less like a grind and more enjoyable, making it easier to stay consistent.

6. Know Your Limits

Caffeine sensitivity is real. If it’s making you jittery, anxious, or hindering your sleep, dial it back.

Listen to your body and find what works for you.

The Bottom Line:

When used smartly, caffeine is a game-changer for workouts.

It sharpens your focus and improves your performance.

But don’t overdo it – more isn’t better.

Get the timing and dosage right, and let caffeine help you.