We all need a little boost of energy to get us amped up to crush our workouts, but can espresso serve as a pre-workout drink? As a regular coffee drinker with a pretty high tolerance, I find myself brewing espresso shots before heading to the gym at least a few times of week (especially for those late-afternoon workouts where the 3 p.m. slump hits hard). At about 64 milligrams of caffeine per shot of espresso, espresso has enough caffeine to provide a bit of a pick-me-up before exercising.

Should you drink espresso before exercise? Below, Dr. Gail Clifford, M.D., a physician for over 30 years, shares her thoughts on drinking espresso before working out.

What happens when you drink espresso before a workout

“Drinking espresso before a workout can give you a quick boost of caffeine that can increase your alertness and energy levels and can help you feel more ready for your workout,” says Dr. Clifford. Overall, the caffeine in espresso can make your workouts feel easier and more energized, especially if you’re exercising early in the day, as caffeine stimulates the central nervous system and raises your adrenaline levels to promote the release of fatty acids for fuel.

“Caffeine also increases heart rate and blood flow to help increase the delivery of oxygen and nutrients to working muscles,” she says. Many use caffeine in espresso to help sharpen focus during workouts, too, making it easier to continue endurance exercises for longer with less perceived strain.

“Drinking espresso before a workout can also increase calorie burn since caffeine can boost fat oxidation and metabolic rate. This means that espresso can help your body burn slightly more fat and calories during activity,” she says. “While the effect is mild when used once or every so often, it can add up when used frequently during training.”

How and when to drink espresso before a workout

If you’d like to use espresso as a pre-workout boost, Dr. Clifford says timing is key. “Caffeine from espresso starts working within about 15 to 30 minutes after drinking and peaks around 45 to 60 minutes. Its effects can last anywhere from 3 to 5 hours, depending on your metabolism, if you’ve eaten, and how hydrated you are.”

For most people, she recommends consuming one to two shots of espresso about 3o to 60 minutes before starting a workout session (around 60 to 120 mg of caffeine).

At the same time, she cautions espresso drinkers to be mindful of the potential downsides of having too much caffeine, such as jitters, anxiety, increased heart rate, or restlessness — which ultimately can impact your workout negatively. Those who are sensitive to stimulants or who work out on an empty stomach should be mindful of having too much caffeine before exercise. Staying hydrated and moderating how much caffeine you have can help reduce unwanted effects.

“In excess, caffeine can negatively affect hydration and recovery following your workout since too much caffeine can have a mild diuretic effect,” she warns.

Should you drink espresso before exercise?

Overall, Dr. Clifford says espresso can be a good pre-workout drink, since it provides fast, natural, and low-calorie energy that can boost performance and motivation without added sugars or synthetic ingredients:

“When compared to traditional pre-workout supplements, espresso offers similar stimulant benefits such as focus, alertness, and endurance, but is natural and does not contain any artificial additives or high doses of stimulants that can cause crashes or side effects. When timed and dosed properly, using espresso as a pre-workout drink can help improve performance and focus.”

Finding your favorite workout app may require a bit of trial and error since you’ll want to see if you’re looking for a personalized experience or are comfortable with a cookie cutter plan.

Where will you be using the app? Think about where you’ll mainly be using the app. Do you work out at home, at the gym, outside or a mix of all three? If you like to run outdoors, for example, you’d likely want an app that offers location tracking. Similarly, when looking into a specific app, figure out whether its classes require you to have certain equipment on-hand, like dumbbells or a yoga mat.

Your goals: You should also think about your goals for using the app. Do you just want to get moving more often, or are there specific fitness goals (like running a certain speed or lifting a certain weight) that you want to achieve? Some apps allow you to personalize your goals or even connect with a personal trainer to help you meet them.

Budget: Lastly, know that there are workout apps for every budget — including free. Some require a monthly subscription to access, so take advantage of the free trials to determine if it’s worth the cost to you.

The deal comes amid a year of consolidation across the fitness software and payments space

Daxko, a software and payments provider, has added another piece to its growing fitness tech portfolio with the acquisition of Exercise.com, a gym management software company that focuses on boutique fitness studios.

Financial terms of the deal were not disclosed.

The acquisition builds on Daxko’s recent expansion streak. In September, the company acquired Vision, a longtime software partner of the Boys & Girls Clubs of America, extending its footprint to nearly 30% of Clubs nationwide. The deal was designed to reduce administrative burdens for club leaders while expanding access to Daxko’s member management and engagement tools. That move followed Daxko’s purchase of ARC, a platform supporting Jewish Community Centers.

“This acquisition reinforces our commitment to serving fitness businesses of every size and model, from independent studios to multi-location clubs,” Daxko CEO Jeff VanDixhorn said. “Exercise.com’s proven platform and team align perfectly with our strategy to help fitness organizations thrive while improving the lives of the people and communities they serve.”

Exercise.com will continue operating under its existing platform and team, with Daxko’s backing expected to speed innovation and scale. The companies said the goal is to more tightly link coaching, operations and payments in one data-driven system designed to help fitness businesses grow.

“The future of boutique fitness belongs to the platforms that help owners run smarter, connect deeper and grow faster,” Exercise.com founder and CEO Joel Ohman said. “We’ve built a strong foundation for that vision, and joining Daxko, a recognized leader in fitness, gives us the reach, resources and go-to-market strength to take it further—bringing more value to fitness professionals and their members.”

The Daxko–Exercise.com acquisition adds to a growing list of fitness technology deals in 2025.

In July, Echelon Fitness acquired Fortë to scale its enterprise software platform, while in September, Xplor Technologies and Clubessential Holdings announced plans to merge, forming a multi-vertical global software and payments provider serving more than 130,000 customers across fitness, wellness and recreation.