Martin Sharp offered alternative options for fitness fanatics

An expert has revealed the one drink that could be “sabotaging” your workout. Personal trainer Martin Sharp explained how nearly 90% of people feel judged at the gym.

The founder of Sharp Fit For Life explained this feeling is only exaggerated for coffee drinkers because of the caffeine. It comes as the 48-year-old has chimed in on some popular caffeine myths that are generating millions of views on TikTok and how coffee can complement your fitness journey in 2025 if used correctly.

The fitness lover offered alternatives to those who aren’t just quite ready to give up their coffee order altogether. Below is Martin’s advice on a number of issues:

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High street coffees

While caffeine before exercise may significantly increase the release of stored fat, stimulating fat breakdown and increasing fat oxidation, this benefit is maximised when paired with proper exercise and nutrition.

However, certain coffee drinks can counteract these benefits by adding excess energy. A sugary, syrup-heavy coffee might negate the benefits of caffeine.

Martin said: “If you are thinking, ‘I love the sound of all those benefits, and I love coffee, though it has to be a bucket of my favourite oat milk white mocha’, which weighs in at 488kcal from the major high street coffee brands is a meal in itself, then perhaps it may be time to look for alternatives.

“Instead, try skimmed milk, possibly with a sweetener if you need that sweet hit, and possibly change the size. A tall Caffe Latte with skimmed milk and sweetener provides 102kcal of energy, which is a more manageable value to fit into your meal plan.”

Coffee jitters

Martin highlighted the importance of listening to your body. If caffeine disrupts your sleep, exacerbates anxiety, or causes other issues, experts recommend reducing your intake or eliminating it altogether. For these individuals, non-caffeinated alternatives or lower doses may be better.

While caffeine can boost energy, focus, and fat-burning for many, it affects individuals differently. For some, it can cause jitteriness, anxiety, heart palpitations, or disrupt sleep, which may negatively impact overall performance and recovery.

Coffee during workouts

You may see gym-goers with a coffee in hand, thinking an Americano during a workout will provide a mid-session energy boost to enhance performance and beat tiredness. However, Martin explained you should be wary as the timing of caffeine consumption is important to your workout.