How much coffee you should drink for weight loss and the best time to have it - it gives an 'optimal boost in energy'

Fitness experts from the Digital PR Agency said: "Balancing fitness with busy schedules and reduced sleep is among the most common challenges faced by [fitness] newbies, and when taken in the correct amount, coffee's enhancement of performance can be valuable."

For those hoping to reach fitness goals, incorporating caffeine strategically could provide the extra edge needed to achieve fitness targets.

Caffeine's performance-enhancing effects are particularly notable across various exercise types.

Aerobic activities, including running, swimming and cycling, show the most significant benefits, with caffeine helping athletes maintain effort for extended periods.

Research demonstrates that weightlifting enthusiasts and those engaging in high-intensity interval training can also expect improvements when consuming caffeine before their workouts.

These benefits manifest in enhanced strength, improved endurance, and more powerful explosive movements during training sessions.

The substance proves especially effective for both endurance-based activities and strength training, making it a versatile supplement for diverse fitness goals.

For optimal results, experts recommend precise timing and dosage when incorporating caffeine into workout routines.

This careful timing ensures peak caffeine levels coincide with workout sessions, maximising the performance-enhancing benefits.

"To achieve the most optimal boost in energy, experts recommend small to moderate doses of 3mg to 6mg per kilogram of body weight, taken about an hour before exercise," according to the experts.

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This measured approach helps athletes harness caffeine's full potential while maintaining safe consumption levels. While caffeine can enhance performance, experts caution against excessive consumption.

Research indicates that higher doses, particularly around 9mg per kilogram of body weight, do not provide additional benefits.

Instead, these elevated amounts can lead to unwanted side effects. The key is maintaining moderate consumption levels, as increasing caffeine intake beyond the recommended dosage proves counterproductive.