Most of us do our best to stick to a regular workout routine and follow the tried-and-true advice of fitness and nutrition experts. One recent finding may be challenging what was once widely accepted by experts to be true: a person should not consume caffeine before a workout.

It’s long been thought that caffeine should be avoided prior to any vigorous form of exercise. Caffeine is a known diuretic, so it is naturally dehydrating. Since staying hydrated during physical activity is extremely important, experts have previously warned against consuming caffeine pre-workout. However, recent research has shown there may be some benefit to consuming caffeine before hitting the gym.

Benefits of caffeine
Caffeine is a metabolism-booster. Consuming caffeine before you work out is thought to enhance calorie burning. In fact, a recent study showed that participants who consumed caffeine before working out burned 15 percent more calories than those who skipped the caffeine. This effect appeared to have lasted for about three hours post-workout.

Caffeine is also a performance booster. Consuming caffeine before a workout is thought to have the greatest impact on activities that require endurance, such as long-distance running. It’s also believed to be beneficial for activities that require short bursts of strength.

Know your limits
While current research supports these findings, it’s important to note that every person responds differently to caffeine. For example, someone who never drinks coffee would feel the effects of just one 12-ounce cup containing approximately 300 milligrams of caffeine much more than someone who regularly drinks coffee throughout the day. As such, while there may very well be benefits to consuming caffeine prior to your workout, know your body and think about how it might react to caffeine before incorporating any amount into your pre-workout routine.

Ignore your sweet tooth
This new finding is exciting news for coffee lovers. However, in order to benefit from any calorie-burning effect, you should only consume black coffee — no cream or sugar. Otherwise, you’d only be working out in an attempt to burn off the calories you ingested. In addition, good hydration is still imperative before, during and after a workout. Be sure to stay away from sugary, high-calorie drinks in general, and drink plenty of water throughout the day.