Timing Your Boost: Is It Better to Have an Energy Drink Before or During a Workout?

October 26, 2025 •

4 min read

According to a review of 34 studies, moderate caffeine intake can improve performance in endurance and strength exercises. For many, the question is whether to consume an energy drink before or during a workout to maximize this benefit.

Quick Summary

Deciding whether to consume an energy drink before or during a workout depends on the type of exercise and desired effect. Pre-workout timing is ideal for a stimulant-driven boost, while consuming an energy drink during a long, intense session can help with endurance and hydration, provided it is properly formulated. Consideration of ingredients like caffeine, sugar, and electrolytes is crucial for performance and health.

Key Points

Pre-Workout is Optimal Timing: For a stimulant-based boost, consume an energy drink or pre-workout 30-60 minutes before exercising to allow peak caffeine absorption and effect.
Avoid High Sugar: Many commercial energy drinks contain excessive sugar, which can lead to a performance-killing crash mid-workout and negatively impact body composition goals.
Stay Hydrated with Water: High-caffeine energy drinks are diuretics and can cause dehydration. Use water as your primary hydration source, especially during the workout.
Understand the Difference: Commercial energy drinks are for general alertness, while specialized sports drinks are for athletic performance, with controlled carbohydrates and electrolytes.
Monitor Caffeine Intake: Be mindful of your total daily caffeine consumption to avoid side effects like jitters, anxiety, and heart rate issues.
Fuel Long Sessions with Purpose: For intense workouts over an hour, a sports drink with electrolytes and a balanced carbohydrate mix is a better choice for sustained energy than a commercial energy drink.
Listen to Your Body: Individual tolerance to stimulants varies. Pay attention to how you feel and adjust your intake accordingly to avoid adverse reactions.

The timing of your energy drink can significantly affect your workout performance and overall health. A proper pre-workout fuel is typically consumed 30–60 minutes before exercise to allow ingredients like caffeine to take full effect. In contrast, consuming certain beverages during a workout is reserved for more prolonged, high-intensity sessions to sustain performance and hydration. The key is understanding the distinction between energy drinks and sports drinks, and tailoring your consumption strategy to your specific training needs and goals.

Energy Drinks Before a Workout

Drinking an energy drink 30–60 minutes prior to a workout is the most common approach for those seeking a performance boost. This timing allows the body to absorb the caffeine and other stimulants, providing increased alertness and reduced perception of effort. However, this strategy is not without its risks and considerations.

Pros of taking an energy drink before a workout:

Enhanced Focus and Alertness: Caffeine is a powerful central nervous system stimulant that sharpens mental focus and concentration.
Increased Performance: Studies indicate that caffeine can increase endurance and strength, which is beneficial for both high-intensity and longer-duration exercises.
Reduced Perception of Effort: The stimulating effect can make your workout feel easier, allowing you to push harder for longer.

Cons of taking an energy drink before a workout:

Potential for Jitters and Anxiety: High doses of caffeine, especially on an empty stomach, can lead to unpleasant side effects like jitters, anxiety, and a rapid heart rate.
Sugar Crash: Many traditional energy drinks are laden with sugar, which can cause a sharp spike and subsequent crash in blood sugar levels, leading to fatigue mid-workout.
Cardiovascular Strain: The combination of stimulants and intense exercise can place added stress on the heart.

Energy Drinks During a Workout

Consuming an energy drink during a workout is a much riskier and less common practice, primarily reserved for very long or high-intensity endurance events. For most average gym-goers, this is generally not recommended due to potential side effects.

Pros of taking an energy drink during a workout:

Sustained Energy for Endurance: For exercises lasting over an hour, some energy drinks with a specific carbohydrate blend can help replenish glycogen stores to fight fatigue.
Replenished Electrolytes: Select low-sugar or specialized energy drinks containing electrolytes like sodium and potassium can help replace minerals lost through sweat.

Cons of taking an energy drink during a workout:

Gastrointestinal Issues: The high sugar content and carbonation in many energy drinks can cause stomach discomfort, bloating, or diarrhea during exercise.
Dehydration Risk: Caffeine is a diuretic, which can increase fluid loss and lead to dehydration, counteracting the purpose of drinking during exercise.
Energy Crash Mid-Session: A sugary energy drink can still trigger a crash, causing a sudden loss of energy when you need it most.

The Critical Difference: Energy Drinks vs. Sports Drinks

It is vital to distinguish between a commercial energy drink and a purpose-built sports drink. While both may be used during a workout, their composition and intended effect are different.


Feature	Energy Drinks (Commercial)	Sports Drinks (Formulated for Athletes)
Primary Goal	General alertness, mental boost.	Hydration, electrolyte, and carbohydrate replenishment.
Key Ingredients	High caffeine, sugar, taurine, guarana, B vitamins.	Water, carbohydrates (6-8%), electrolytes (sodium, potassium).
Caffeine Level	Often very high and unregulated.	Can be present, but often lower and controlled.
Sugar Content	Often very high, leading to crashes.	Controlled amount for sustained energy.
Ideal Use	Occasional pre-workout boost or for mental alertness.	During and after prolonged, intense exercise.
Main Risk	Jitters, dehydration, high sugar, cardiovascular issues.	Excessive sugar if not training intensely.

Optimizing Your Pre-Workout Energy Strategy

For most athletes, a moderate intake of caffeine from a well-formulated pre-workout supplement or a cup of coffee is a safer and more effective strategy than relying on commercial energy drinks. The key is timing and dosage.

Time it right: Consume your caffeinated drink approximately 30–60 minutes before your workout to align with peak absorption.
Moderate the dose: An effective dose of caffeine for performance is around 3–6 mg per kg of body weight. Pay close attention to the total caffeine intake from all sources throughout your day.
Choose wisely: Opt for low-sugar or zero-sugar options to avoid the crash associated with high sugar content. This also helps with body composition goals.
Prioritize real food: Remember that energy drinks should never replace a balanced diet. A pre-workout meal with complex carbohydrates and protein is the foundation of sustained energy.
Listen to your body: Individual tolerance to caffeine varies. If you experience negative side effects, reduce the dosage or switch to a non-caffeinated alternative.

The Verdict: Before, Not During

For most fitness enthusiasts, the answer is clear: if you choose to use a caffeinated energy drink, consume it before your workout, not during. The pre-workout timing takes advantage of caffeine's stimulant effects for a temporary performance boost. The risks associated with high sugar and caffeine during exercise, including dehydration and GI distress, typically outweigh any perceived benefits.

During a long, intense workout (over 60 minutes), the best choice is a specialized sports drink formulated with electrolytes and a 6-8% carbohydrate solution to support hydration and endurance. Water remains the gold standard for hydration during most workouts. In summary, use an energy drink judiciously as a pre-workout tool, but never as a replacement for proper hydration or a balanced diet.

Conclusion

When considering your workout nutrition, the timing and type of beverage are critical. For a stimulant boost, taking a low-sugar energy drink or pre-workout supplement before exercise is the optimal approach, allowing the body time to absorb the caffeine and enhance focus and endurance. However, relying on commercial, high-sugar energy drinks during a workout is counterproductive due to the risk of a sugar crash, dehydration, and stomach upset. For longer sessions, a purpose-built sports drink is a safer and more effective alternative. Ultimately, a balanced diet and adequate hydration with water remain the cornerstones of successful workout performance and recovery, with energy supplements serving as a targeted tool rather than a dependency.

Frequently Asked Questions

For most people, it is best to drink a caffeinated energy drink approximately 30 to 60 minutes before a workout. This timing allows the caffeine to be absorbed by your body and reach its peak effect, enhancing your focus and endurance for the training session.

Consuming a commercial energy drink during a workout is generally not recommended due to high sugar content and diuretic effects of caffeine. High sugar can cause a crash and gastrointestinal issues, while caffeine can contribute to dehydration.

Energy drinks are designed for general alertness, containing high doses of caffeine and sugar. Sports drinks are formulated to enhance athletic performance by providing carbohydrates for energy and electrolytes for hydration during prolonged exercise.

You can, but dedicated pre-workout supplements are often a better choice. They are specifically formulated for exercise and contain ingredients like citrulline and beta-alanine in controlled dosages, often with less sugar and more performance-focused ingredients than a standard energy drink.

Potential health risks include cardiovascular issues like increased heart rate and blood pressure, anxiety, sleep disruption, digestive problems, and dehydration. Excessive caffeine intake is the primary concern, especially when combined with the strain of exercise.

A sugar-free energy drink is often a better choice for a pre-workout boost than a sugary one, as it avoids the risk of a blood sugar crash during exercise. However, you should still be mindful of the high caffeine content and other stimulants.

For workouts lasting longer than an hour, a sports drink with a 6-8% carbohydrate solution and added electrolytes is most effective. For shorter or less intense workouts, water is the best option for hydration.