[Written in partnership with RENN Asia Wellness, but the editorial team had full control over the content.]
Disclaimer: This article is for educational and informational purposes only. It is not intended to be a substitute for medical advice.
If you can’t tell by my coffee reviews and coffee comparisons, I’m a huge coffee fan. I wouldn’t go so far as to say addict, but I’m certainly an… enthusiast.
That’s why I was particularly thrilled to hear that coffee is actually healthy.
Now, I’m not here to be some random stranger on the internet echoing unproven sentiments of how chugging coffee is good for your health. Because it’s not. Yes, like many things in life, coffee’s health benefits come with terms and conditions.
So, we got Jonathan Chew, the founder of RENN Asia Wellness, a holistic wellness centre in KL, to shed some light on the topic.
It’s nutritional and functional
As a Nutritional and Functional Medicine (NFM) practitioner, Jonathan advocates “Nutritional Functional Food.” As the term implies, these are foods that are nutritional and functional.
Specifically, to be classified as a Functional Food, an ingredient should:
- Provide a health benefit beyond basic nutrition
- Contain bioactive components with scientifically-backed effects
- Not harm the body when consumed in reasonable amounts
“In the eyes of NFM, foods are evaluated not just for calories or macros, but for bioactive compounds that influence health at the cellular level,” Jonathan elaborated.
To him, coffee certainly fits this bill because it contains:
- Chlorogenic acids, which are anti-inflammatory and insulin-sensitising
- Polyphenols, which support gut microbiota and reduce oxidative stress
- Trigonelline and niacin (B3), which boast neuroprotective benefits
Coffee isn’t the one special ingredient that has nutritional properties, though. Other NFM ingredients include turmeric, mushrooms, fermented foods, seaweeds, matcha, and many more.
“These are common functional foods we advocate for every client at RENN Asia Wellness,” Jonathan said.
From work to workouts
Beyond just being a good stimulant to add energy (and that bit of happiness to our lives) though, Jonathan touts coffee to be a great pre-workout alternative.
But really? Why coffee instead of the many pre-workout options in the market that are literally designed to be consumed… pre-workout?
“Coffee, especially when consumed black, is a whole-food extract, not a cocktail of synthetic stimulants and artificial sweeteners,” Jonathan argued.
“Most commercial pre-workouts are highly processed and often come with excessive stimulants, artificial sweeteners or colours, and hidden proprietary blends that mask exact dosages.”
On a financial level, coffee is also just a more sustainable option.
But mind you, it’s the caffeine doing the heavy lifting, so drinking anything decaf is kind of moot.
“However, decaf still contains antioxidants and may support general well-being—but not in a pre-workout context,” Jonathan added.
To that end, though, you might be wondering whether other high-caffeine drinks such as matcha work the same.
“Yes… and no,” Jonathan said. Let him explain.
Matcha, like coffee, has caffeine, but also something called L-theanine, which promotes calm focus. It also has more EGCG (epigallocatechin gallate) which is an anti-inflammatory, thermogenic chemical. It’s also gentler on the gut with a longer energy curve.
“So while matcha can be a great alternative pre-workout, especially for those sensitive to coffee, its mechanism is subtly different. It boosts endurance and focus without the adrenal spike,” he explained.
In other words, it works—just not in the same way.
But let’s not get it twisted
Of course, coffee isn’t just some magical miracle substance (cue Demi Moore).
Like Jonathan says, “It’s important not to romanticise coffee as universally beneficial.”
Risks include overstimulation, which will lead to insomnia, anxiety, and palpitations—a nightmare concoction especially prior to a workout.
Too much caffeine can also cause adrenal fatigue in those already stressed or depleted and increase stomach acidity, leading to reflux and gut lining irritation.
Plus, there’s the issue of dependence and tolerance, which means you may eventually require more for the same effect.
And it’s not just a matter of needing more coffee. According to Jonathan, it’ll desensitise adenosine receptors (resulting in less restful sleep), lead to habitual use masking deeper fatigue, and cause withdrawal symptoms (meaning more fatigue and irritability).
“Continuously upping your dose is not sustainable,” he said. “It’s like yelling louder to wake up a tired body when what it truly needs… is rest and nourishment.”
The best way to drink your coffee
And of course, not all coffee is made the same. I’m not talking about the type of origin, roast, or extraction method (though that matters greatly when it comes to flavour profile). I mean, you can’t just drink a vanilla bean latte and think it’s perfectly healthy.
It’s best to go black with your coffee, meaning no milk or sugar to avoid insulin spikes and preserve fat-burning. So no, no kopitiam kopi for you before a workout.
But if that gets boring, you could opt for plant-based milk (dairy can blunt the antioxidant absorption of coffee), or even add a bit of coconut oil or ghee, which Jonathan says can provide sustained energy without disrupting function.
Jonathan also shared that 30 minutes before a workout is ideal. In terms of volume, he suggests 100 to 200mg of caffeine (one to two espresso shots).
Another cool tip is to take occasional caffeine breaks to reset tolerance. Oh, and avoid drinking coffee on an empty stomach if it causes distress.
So, if you want to leverage the healthy properties of coffee, be sure to take it in moderation, and take it with the above knowledge in mind.
- Learn more about RENN Asia Wellness here.
- Read other articles we’ve written about RENN Asia Wellness here.
Featured Image Credit: Vulcan Post