How long before exercising does drinking black coffee have the best effect

Drinking black coffee about 30 minutes before exercising has the best effect. The caffeine in black coffee can improve athletic performance, mainly by promoting fat metabolism, enhancing neural excitability, and delaying fatigue. Caffeine reaches its peak blood concentration about 30 minutes after intake, and starting to exercise at this time can maximize its effects on improving endurance and fat burning efficiency. Caffeine reduces fatigue by blocking adenosine receptors, while stimulating adrenaline secretion to help break down fat for energy. Research shows that moderate consumption of black coffee before exercise can increase the rate of fat oxidation, making it particularly suitable for drinking before aerobic exercise. However, it is important to note individual differences in sensitivity to caffeine, as some individuals may experience discomfort such as palpitations. Some people may also achieve similar effects by drinking black coffee one hour before exercise, depending on their individual metabolic rate. People with gastrointestinal sensitivity may experience discomfort if consumed on an empty stomach, and it is recommended to pair with a small amount of carbohydrates. The half-life of caffeine is about 5 hours, so caution should be taken when consuming it during afternoon or evening workouts to avoid affecting sleep quality. Special populations such as pregnant women and hypertensive patients should consult with

fitness enthusiasts. When drinking black coffee, the total daily caffeine intake should not exceed 400 milligrams, which is equivalent to 2-3 cups of black coffee. It is recommended to choose pure black coffee and avoid adding sugar. Pay attention to replenishing enough water before and after exercise. Long term fitness enthusiasts can try drinking at different time points to find the most suitable intake time for their own state. To achieve optimal fitness results, it is important to have a balanced diet and a regular schedule.