i regular workout after wake up, should i drink caffeine after o before workout?

For your morning workouts, if you engage in very intense exercise shortly after waking up, it's appropriate to consume caffeine just before your exercise. This timing can help optimize your performance during the workout. However, be mindful that this combination might lead to increased fatigue in the early afternoon. If you can manage a nap or some rest later in the day, this shouldn't be a problem 1.

On days you are not working out intensely right after waking, or if you can afford to delay your caffeine intake, it might be beneficial to wait about 90 to 120 minutes after waking to have your caffeine. This delay helps align better with your natural cortisol levels and can prevent the typical afternoon crash, making it a good routine for most days 2.

So, if your morning workout is intense and shortly after waking, drinking caffeine beforehand is advised. Otherwise, delaying caffeine intake after waking is generally beneficial.