If a workout is one of those things you do first thing in the morning, then you must be familiar with the sluggish feeling of getting out of bed, and getting to the gym.
So what do you do?
You make your way to the coffee maker for that extra jolt.
But is caffeine before a workout a good idea?
We’re familiar with what caffeine does. It’s a pick-me-upper. It helps us stay awake and alert. It ‘wires’ us up.
But some athletes and their performance entourage have taken this to a whole another level. They tap into caffeine’s “ergogenic” properties that enhance speed and stamina. 
In fact, three-fourths of the world’s elite athletes take advantage of caffeine’s performance-enhancing properties.
Caffeine helps us perform better during exercise.
In a report published in the Journal of the International Society of Sports Nutrition in 2010, experts find that caffeine stimulates our central nervous system. This makes our exercise and workout routine feel less painful and rigorous. 
In a high-intensity workout – say HIIT exercises and resistance training, caffeine can even increase the number of muscle fibers that get involved in muscle contractions. This makes our movements become more powerful. It can also help us endure more reps!
Essentially, caffeinated beverages can help “promote endurance and a lower rate of perceived exertion (RPE) during exercise.” 
Reports vary, but the range you’re looking at is somewhere between 30 and 90 minutes.
Some studies show that the peak of your caffeine hit goes roughly 45 minutes after consumption. 
It’s safe to say that you should have your cup of joe or a pop of caffeine mint an hour before you hit the weights or start doing your sun salutations.
Here’s the thing. You can apply the timing above… as long as it’s NOT AT NIGHT.
As a general rule of thumb, you should steer clear of caffeine 6-8 hours before you hit the hay. Otherwise, you can say hello to sleepless nights and interrupted sleep.
If you’re planning to work out in the next two hours or so, then here’s some good news.
A caffeine fix before heading to the gym can power you through the entire workout. And as a bonus, you won’t feel drained; none of that huffing and puffing mess!
We’re talking quality over quantity here.
A common misconception about caffeine is that the more you take it, the more benefits you get.
But it’s more of like – the more you take it, the more jitters you get!
It’s good to stick to small doses pre-workout.
(If you’re not sure how much caffeine you’re about to take, here’s how much is in your favorite brand of coffee.)
You can also have any forms of caffeine pre-workout – whether it’s a cup of coffee, caffeine pill, warm tea, or Diet Coke (hope this is your last option though!)
Can you really drink coffee while working out?
If we’re to see someone downing a cup of Starbucks in the gym, that’s just plain weird.
The jury’s still out on this one.
It’s likely to bring about reduced perceived exertion as a key benefit. But if you want to experiment with it, you can stick to low levels of caffeine – around 20 to 50 mg.
While there’s no report validating the benefits of caffeine post-workout, some experts believe that the stimulant can aid in muscles replenishing their glycogen stores. This helps with muscle recovery and get your body more ready for the next workout.
If you were to try this, have as much caffeine as before the workout – around 3 to 6 mg of caffeine per kg of body weight.
If you want to know more, here’s a video by Bodybuilding.com on why caffeine makes workout better.
As we said in this Viter Energy blog  about the work-life balance, it's a good idea to simulate your commute to work. You don't have to drive in to work, so instead take a walk around the block just before your workday starts and just after it ends. Send yourself a psychological signal.
And if you can avoid it, do not work after your walk around the block. Don't check work email. Don't answer calls from co-workers unless you really need to talk to them (or they are friends you socialize with).
Clinical psychologist Kelcey Stratton of Michigan Health Blog  has some sound advice on finding the right time to work:
If you’re a morning person, try to schedule important work and meetings during the first half of the day. Others may peak with energy in the afternoon. Depending on the type of job you have, try to maximize on these levels as you can.
The first bit of advice is to get up from the computer, turn off your phone, and go get some exercise, do something recreational, prepare a meal, or something other than work, on the same schedule as you did when you worked at the brick-and-mortar office.
If you used to get off at 5 p.m., quit working at home at 5. You might need to check email or prepare a report later that night, but be sure to get away from all electronic communications and computing devices for a while.
Another big tip is to take your coffee breaks and lunch breaks on the same schedule, or at least be sure to take them at some point. Do not skip your favorite part of the day!