Cold Brew Coffee Pre-Workout Drink for Athletes

Why This Recipe Works for Athletes

Cold brew contains more caffeine per millilitre than hot coffee, is less acidic (easier on the stomach before training) and can be prepared the night before an early session. For triathletes, caffeine consumed 30-45 minutes before a long ride or threshold run has been shown to improve endurance performance by 2-4% — making this one of the most evidence-backed pre-workout additions you can make to your morning routine.

Ingredients

  • 80g coarsely ground coffee (medium-dark roast recommended)
  • 750ml cold filtered water
  • Ice cubes to serve
  • 100ml oat milk or full-fat milk (optional — adds calories for longer sessions)
  • Pinch of salt (optional — adds electrolytes and rounds the flavour)

Instructions

  1. Combine coarsely ground coffee and cold water in a large jar or jug. Stir well to ensure all grounds are fully saturated.
  2. Cover and refrigerate for 12-18 hours. A longer steep produces stronger coffee. For race morning use, set it up the night before you sleep.
  3. Strain slowly through a fine mesh sieve or paper coffee filter to remove all grounds. Take your time — do not squeeze or press the grounds, which adds bitterness.
  4. Pour the cold brew concentrate over ice in a glass. Dilute with water in a 1:1 ratio for standard strength, or drink as concentrate for a stronger caffeine hit.
  5. Add milk and a pinch of salt if desired. Drink 30-45 minutes before your session for maximum ergogenic effect.

Nutrition Notes

A 250ml serving of undiluted cold brew contains approximately 100-150mg of caffeine — equivalent to one and a half espresso shots — with virtually zero calories when taken black. The optimal caffeine dose for endurance performance is 3-6mg per kilogram of body weight, meaning a 70kg athlete should target 210-420mg. One large glass of cold brew concentrate sits comfortably within that effective range. For sessions lasting over 90 minutes, caffeine alone cannot sustain performance — combine it with carbohydrate from breakfast or mid-session gels.

Prep time: 15 minutes active (plus 12-18 hours steeping) | Servings: 3