best time to drink coffee: Dietitians reveal the exact coffee timing hack that supercharges your energy all day long
Caffeine is so powerful that oral caffeine is an FDA-approved treatment to restore alertness in tired people, according to the National Library of Medicine. Caffeine has nearly 100% bioavailability, which means your body absorbs nearly every milligram, according to NLM.
After drinking coffee, caffeine reaches its peak effect within 30 minutes to two hours. Because of all this, experts have researched the best time to drink coffee to get the biggest boost. According to Prevention’s report, dietitians interviewed were Amy Davis, RD, LDN, and Michelle Routhenstein, MS, RD, CDCES, CDN.
The best time to drink coffee
Michelle Routhenstein says drinking coffee right after waking up is not the best time. He explains that cortisol, the body’s natural “wake-up” hormone, is already at its highest level immediately after waking up, so caffeine is less effective. Since your body is already signaling wakefulness, caffeine cannot block adenosine as strongly during this time.
The best time to drink coffee is 60 to 90 minutes after waking up, when cortisol begins to drop, says Amy Davis. He says this timing gives you a better energy boost because cortisol drops steadily later in the morning. Some people still feel energized after drinking coffee first thing in the morning, but experts say this may be a placebo effect, according to a 2023 report from Prevention. The study found that the ritual of making and drinking coffee can make you feel alert even without caffeine.
How can you maximize your coffee energy?
Have breakfast before coffee. Routhenstein says a balanced breakfast with protein, fiber and healthy fats provides sustained energy and makes caffeine work better. Avoid sweeteners in coffee because they cause a rapid rise in blood sugar followed by a crash that kills your energy, says Routhenstein. To prolong the lift and ease tensions, add protein like collagen peptides to your coffee or mix it into a protein shake, says Davis. For an extra kick, try mushroom coffee blends. Davis says cordyceps can increase energy and Lion’s Mane can support better brain function.
FAQ
Q1. When is the best time to drink coffee for the most energy?
The best time is 60 to 90 minutes after waking up because your cortisol drops and caffeine works more powerfully.
Q2. How can I make my coffee give me more energy?
Eat breakfast first, avoid sugar, add protein, and try mushroom coffee for a longer, more consistent boost.
