Some of us are getting back to the gym as part of our New Year’s resolutions. Some of us have been at it all along, some of us are driven athletes, and some of us are just trying to stay in shape. But lots of people like to have a pre-workout drink to help them get the most out of the effort.

In a 2016 study published in The Journal of International Sports Nutrition (13:29), researchers found that people who had pre-workout caffeine demonstrated improved overall performance. Caffeine’s benefits may include increased endurance and power, aerobic endurance, delayed fatigue, preservation of muscle glycogen content, and improved focus.

It’s no surprise that coffee – a natural source of caffeine — has become a popular and effective pre-workout beverage. If you’re reading this, you probably already have coffee in your life, and it costs less than many other specialized pre-workout supplements. Not to mention, coffee is chock full of antioxidants and has no unpronounceable artificial ingredients.

When? How much? To get the biggest bang for your cup, drink one or two cups of coffee about an hour before your workout so that the caffeine has time to metabolize.

What about sweeteners and creamers? Well, here’s the deal: if you want to add a bit of dairy or plant-based milk, it will add a handful of calories, protein, and carbs – and that’s cool, unless you’re on a fasting workout program. If that’s the case, it’s black coffee for you! But try to stay away from flavored syrups and heavily sweetened creamers, since they can be hard to digest and ultimately make your workout less productive and more uncomfortable.

Go ahead and brew yourself a delicious cup of coffee an hour before your workout, then see if you can feel the difference.