Is Your 4pm Pre-Workout Boost Helping or Hindering Your Gains?
Whether it’s a pre-workout supplement, a shot of coffee, or your go-to energy drink—caffeine is a well-studied and beneficial pre-workout ergogenic aid. But is that 4pm caffeine hit actually improving your performance, or is it quietly sabotaging your training (and recovery) in the long run?
Sure, caffeine can:
Boost your energy and motivation,
Increase alertness and focus,
And give you that much-needed kick to crush your session.
But before you down that late-day caffeine, there are a few things you should consider.
That 4pm Caffeine Hit Might Be Messing with Your Sleep
Caffeine has a 5-6 hour half-life. So if you’re consuming it at 4pm, it’s still kicking around in your system by 10pm. This can make it harder to fall asleep or get into a deep, restorative sleep (bye-bye recovery, hello fatigue).
You Should Be Primed to Train by 4pm
For most people, 4pm is an ideal training time. You’ve had 2-3 meals, possibly a couple of earlier caffeine hits, and your body should be ready to perform. If you’re still feeling sluggish or run-down by this time, it’s possible you’re stuck in an ongoing fatigue loop. Here’s how it works:
You’re tired, so you reach for caffeine to get through your session.
This caffeine messes with your sleep.
You wake up tired and reach for more caffeine the next day.
Repeat, repeat, repeat.
Sound familiar? This vicious cycle will only dig your fatigue hole deeper.
Break the Fatigue Cycle
If you’re always relying on caffeine to power through evening training, it’s time to check in with other areas of your routine: sleep, nutrition, hydration, stress management, and recovery. Caffeine is just a temporary fix—these lifestyle factors are the real game-changers.
Timing Matters
Remember, caffeine takes time to work its magic. It takes about 30-90 minutes for caffeine to be absorbed into your bloodstream and reach peak performance-enhancing effects. So, aim to consume it earlier rather than later to reap the benefits while minimising the impact on your sleep. Sipping caffeine between sets likely isn’t actually doing what you think it is..
Caffeine: Love It, But Don’t Overdo It
Yes, we love caffeine, but be mindful of how much you’re consuming, when you’re consuming it, and how it’s affecting your recovery and performance. Keep tabs on your sleep and energy levels throughout the day. Caffeine is a great tool, but relying on it too much—especially late in the day—can lead to long-term fatigue and underperformance.
5 Alternative Ways to Boost Energy Without Caffeine:
Optimize Your Sleep Routine – Aim for 7-9 hours of quality sleep. Consistency is key, so stick to a regular bedtime and wake-up schedule.
Hydrate Early and Often – Dehydration is a sneaky energy zapper. Make sure you’re drinking enough water throughout the day, especially if you train later.
Move During the Day – A light walk or stretch break boosts circulation and energy without needing a caffeine hit. Even 10 minutes outdoors can work wonders.
Eat for Energy – Focus on balanced meals with carbs, proteins, and healthy fats. Try energy-boosting snacks like nuts, bananas, or oats pre-workout.
Use Breathing Exercises – Techniques like diaphragmatic breathing reduce stress and increase oxygen flow, giving you a natural energy boost without stimulants.
If your late-day caffeine fix is messing with your sleep, recovery, or performance, it’s time to rethink your strategy. Focus on sustainable energy sources and holistic recovery practices that keep you training hard—without burning out!
-Coach Brooke
