Coffee & Fitness: The Good, The Bad, and The Sugary

By Deion DeLeon - Functional Fitness Professional

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Coffee. It’s the go-to morning ritual, the pre-workout boost, and sometimes, the mid-afternoon pick-me-up.

But in a world where caffeine meets caramel drizzle and whipped cream, it’s time to ask the real question: Is coffee helping or hurting your fitness goals?

Let’s break it down — the benefits, the drawbacks, and how to make sure your favorite cup isn’t secretly sabotaging your progress.

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The Positives: Why Coffee Can Be Great for Fitness

✅ Natural Energy Boost

Caffeine, the primary active ingredient in coffee, is a powerful stimulant. It works by blocking adenosine (a neurotransmitter that promotes sleep), which helps you feel more alert and focused — perfect for early morning workouts or getting through your day without dragging.

✅ Improved Athletic Performance

Caffeine has been shown in numerous studies to increase endurance, strength, and power output. It's one of the most researched and effective legal performance enhancers out there. This is why caffeine is a key ingredient in most pre-workouts.

✅ Boosted Metabolism

Caffeine slightly increases thermogenesis (your body’s calorie-burning process), which can support fat loss when paired with proper diet and training. While the effect isn’t massive, every bit helps during a cut or weight loss phase.

✅ Appetite Control

For some people, black coffee can reduce appetite, especially in the morning. This can help you stay on track with calorie control or intermittent fasting protocols.

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The Negatives: Where Coffee Can Go Wrong

❌ Coffee ≠ Coffee (Watch the Add-ins!)

Here’s where it gets tricky. While black coffee is nearly calorie-free, most coffee shop drinks are loaded with sugar, fat, and empty calories.

Let’s look at a few examples:

• Grande Caramel Frappuccino from Starbucks: ~370 calories, 54g carbs (most from sugar)

• Medium Dunkin’ Iced Mocha Swirl Latte with Cream: ~420 calories, 50g+ sugar

• Pumpkin Spice Latte (PSL) Grande: 390 calories, 50g sugar

That’s the equivalent of an entire meal in liquid sugar — and it hits your bloodstream fast, causing energy crashes and insulin spikes, which can lead to fat gain, sluggishness, and poor appetite regulation.

❌ Too Much Caffeine Can Wreck Recovery

Caffeine has a half-life of about 5-6 hours, meaning it can linger in your system for 10+ hours depending on your metabolism.

Late-day caffeine intake can:

• Disrupt sleep quality

• Interfere with muscle recovery

• Cause restlessness and anxiety

Sleep is one of the most overlooked aspects of fitness and muscle growth. Poor sleep = poor recovery = poor results. If you’re downing coffee at 4PM, you might be hurting your gains more than helping.

❌ Dependency & Energy Crashes

Drinking coffee every day (especially multiple cups) can lead to caffeine dependency. Your body adapts, and over time you may need more just to feel “normal.” That daily cup can become a crutch instead of a tool.

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What’s the Right Way to Use Coffee in Fitness?

Here’s how to use coffee to your advantage:

1. Stick to Black or Simple Coffee Options

   • Black coffee = ~5 calories per cup

   • Add a little almond milk, cinnamon, or stevia for flavor without excess sugar

   • Avoid syrups, whipped cream, and heavy creamers unless you're tracking

   
   

2. Use it Strategically as a Pre-Workout

   • Drink coffee 30–45 minutes before your workout

   • 1–2 cups are typically enough for most people

   • Don’t overdo it — too much caffeine can increase anxiety and hurt performance

   
   

3. Cut Off Caffeine by Early Afternoon

   • 2PM is a good cutoff time for most people

   • This protects your sleep and allows for better recovery overnight

   
   

4. Avoid Sugary Chain Coffee Beverages

   • If you love Starbucks or Dunkin’, go for their unsweetened cold brews or Americanos

   • Ask for no sweetener, then add your own zero-calorie option if needed

   • Remember: Just because it’s marketed as coffee doesn’t mean it’s good for you

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Final Thoughts: Coffee Isn’t the Enemy — Know What’s in Your Cup

Coffee can absolutely be a powerful ally on your fitness journey. It can help with fat loss, focus, and training performance — when used correctly.

The danger isn’t in the coffee itself, it’s in the creamers, sugars, and bad timing that sneak in with it.

Be intentional. Treat coffee like a performance tool, not just a comfort drink. And above all, remember that just because a drink is sold at a coffee shop doesn’t mean it belongs in your nutrition plan.

DM me “COFFEE FIX” On Instagram @deion_deleon217

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…if you want help creating a realistic and effective nutrition plan that includes coffee without sabotaging your results. Whether you need pre-workout timing, low-cal coffee options, or just someone to help you read a Starbucks label — I’ve got you.