Quick answer: caffeine is one of the most researched sports supplements. Studies most often use it about 60 minutes before exercise. You don't need a big dose to feel the benefit, and it's worth stopping several hours before bed so an evening workout doesn't cost you sleep. A tin of coffee chews in your gym bag makes it easy to have a small, measured amount without a cup.
What the research says
The International Society of Sports Nutrition (ISSN) reviewed the evidence in its 2021 position stand. Key points:
- Caffeine has consistently improved exercise performance in studies, including endurance, strength and power.
- The most common timing in studies is about 60 minutes before exercise, though the best timing depends on the source.
- Studies typically use 3–6 mg per kg of body weight, and the minimum effective dose may be as low as about 2 mg per kg.
- Very high doses bring more side effects and don't seem necessary.
- People respond differently, and some find caffeine affects their sleep or makes them anxious.
Research doses are a guide for athletes, not a target. For everyday training, many people do well with much less, and everyone should stay within sensible daily limits. The European Food Safety Authority considers up to 400 mg a day, and up to 200 mg in one go, safe for most healthy adults.
Timing it around your workout
- Morning session: have a few chews as you leave home, so they've kicked in by your warm-up.
- Lunchtime run: a small top-up mid-morning or on the way.
- Evening class: think twice. If you train at 6 pm and sleep at 10 pm, caffeine before the session may cut into your sleep, and sleep is where recovery happens. A lighter flavour, or none, might be the better call.
- Long runs and rides: a small top-up partway through can help on long sessions. Practise it in training first, not on race day.
Why coffee chews suit the gym bag
- Measured amounts. Each chew is a small, consistent amount of caffeine, so it's easy to know what you've had.
- No liquid to carry. No coffee sloshing around before a run.
- Pocket-sized. A 15 g tin fits in a running belt, jacket pocket or gym bag.
- Sweetened with xylitol. Full nutrition information is on each product page.
Approximate caffeine per tin of about 25 chews: 50 mg for Choco Mocha, Caramel Macchiato and Hazelnut Latte; 70 mg for Flat White and Iced Mint Coffee; 140 mg for Double Espresso. Iced Mint Coffee is a fresh pick before a hot session, and Double Espresso suits early starts. See the Coffee Chews range or try a few with the Tasting Set.
Competing? Check your sport's rules, and don't try anything new on race day.
Workout coffee FAQ
How long before a workout should I have caffeine?
Studies most often use about 60 minutes before exercise. Some people prefer 30–45 minutes. Test what works for you in training.
How much caffeine do I need before exercise?
Less than you might think. The ISSN notes the minimum effective dose may be as low as about 2 mg per kg of body weight. Start small, especially if you're sensitive.
Will caffeine before an evening workout affect my sleep?
It can. Caffeine lingers for hours. If you train in the evening, use a smaller amount, a lighter flavour, or skip it.
Who shouldn't have coffee chews?
Littos Coffee Chews contain caffeine and are not recommended for children, pregnant or breastfeeding women, or people sensitive to caffeine. They contain milk, and the xylitol in them is toxic to dogs. If you have a health condition or take medication, check with a health professional first.
This article is general information, not medical or sports-nutrition advice. Sources: ISSN position stand: caffeine and exercise performance (2021); EFSA caffeine safety opinion; Drake et al., Journal of Clinical Sleep Medicine (2013).