Sick of coffee jitters and caffeine crashes? Here’s why you should start your mornings with a functional coffee

As we reach the end of a pretty exhausting summer (thanks a lot, heatwaves) it’s no wonder if you’ve run out of peps in your step. But what if your morning cup of joe could fix that? Start your day with a bang this fall and try out these health coffees packed with all the goodies

Words: Amy Dowrick | Images: Shutterstock

If you’re a morning coffee addict, you’re not alone. In fact, you join about 170 million people who drink coffee every day in the US – so you’re probably no stranger to midday jitters, late afternoon crashes and early evening refuels.

But instead of dosing up throughout the day, why not start it with one that’ll last?

I caught up with Mike O’Leary, specialist in Medical Research and Sports Supplements Development, who shares why starting your day with a functional coffee might be just what you need as we head into chillier months.

What is a functional coffee?

If starting your day right includes sipping from a steaming hot mug, swapping it out for a functional coffee is the easiest way to get more from your morning routine – and you barely have to change it.

“Many functional coffees contain additional functional ingredients designed to support focus, performance or general wellbeing, making them a convenient addition to a healthy lifestyle,” says Mike, Head of Product at supplements brand Elite Sports Nutrition (ESN). “Functional coffees including protein coffees, as well as collagen, creatine and antioxidant coffees, can have varied benefits.”

And while you might be wondering why to bother when the caffeine content in your go-to pre-workout does ample, a functional coffee has a different purpose.

“A functional coffee is intended to fit naturally into your daily routine, offering the familiar taste while providing additional functional ingredients to support energy, focus or wellbeing,” says Mike. “A traditional pre-workout is specifically formulated to maximize training performance.”

According to Mike, alongside caffeine, many pre-workouts contain ingredients such as citrulline malate, beta-alanine and creatine, which are included to support blood flow, muscular endurance, power output and high-intensity exercise performance – so if you’re looking for more of a morning pick-me-up, a functional coffee may provide all the support you need.

Fitting it into your morning routine

A functional coffee works best when it’s part of a consistent morning routine, rather than viewed as a quick fix.

“Start by rehydrating after waking up with a large glass of water, as we naturally lose fluids overnight, before enjoying your coffee,” says Mike, who suggests having your coffee around 30-60 minutes before your morning training to allow enough time for the caffeine to take effect.

“If you’re training in the morning, pair this with a balanced breakfast that includes protein and carbohydrates, particularly if you’re completing a longer or higher-intensity workout,” he adds. “Protein supports muscle recovery, while carbohydrates provide the energy needed to perform at your best.”

And for those who aren’t exercising first thing, he suggests light mobility or a morning walk to help improve your alertness along with your coffee. 

How to pick the best functional coffee

With so many options to choose from, Mike recommends looking for one with an effective dose of caffeine and minimal sugar or unnecessary fillers.

“A quality functional coffee can offer a convenient way to combine your morning coffee with ingredients that support your daily routine, whether your goal is productivity, training performance or simply feeling more awake at the start of the day,” he says.

“It’s recommended that you consume 2g of protein per kg of body weight every day, and this is an easy way to contribute to that goal.”

But how do you whittle down the iced matchas, espressos and chai lattes? According to Mike, neither is necessarily better than the other – it really comes down to personal preference. 

“Coffee generally contains more caffeine per serving, making it the stronger option if you’re looking for a noticeable boost in alertness or enhanced exercise performance before training,” he says.

“Matcha, on the other hand, contains less caffeine but also provides naturally occurring compounds such as L-theanine, which may help promote a calmer, more sustained feeling of alertness,” he adds. “Some people find this combination results in fewer energy crashes or feelings of jitteriness compared to coffee.”

TIP: If you’re preparing for particularly demanding training sessions or aiming to optimize performance in the gym, a dedicated pre-workout formula may be the more appropriate option.

Could your morning coffee help you burn more fat and get extra benefit from every workout?

Try these…

For barista flavours

ESN Flexpresso Protein Coffee

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For an iced powerhouse

More Nutrition Protein Iced Coffee

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For an adaptogen blend

Ritual + Flow Matcha Flow Functional Latte

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For weight loss support

More Protein Iced Matcha Latte

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Mike O’Leary is a Sports Performance Specialist at ESN, developing dietary supplements that are scientifically grounded, evidence-based, and tested according to clearly defined standards. For more information and to view their product range visit esn.com.