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• Personal trainer Max Lowery always exercises caffeinated.

• He will have green tea or green tea extract 30 minutes before he works out.

• Some studies have found that caffeine can boost fat-burning during exercise.

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In the time-poor world that we live in, everyone wants to make the most out of their gym sessions. And during the festive period it's even harder to get there in the first place.

With this in mind, Business Insider asked 27-year-old personal trainer Max Lowery, the man behind the 2 Meal Day diet plan, about his pre- and post-workout routines for getting the most out of his training sessions.

He previously told us that he has never touched a protein shake in his life, but there is one thing he always does before a workout.

Training caffeinated

Lowery, a former professional sprinter, told Business Insider that before a workout is pretty much the only time he uses caffeine in his diet. But he always trains caffeinated.

While not a coffee drinker, he'll have either a strong green tea or take green tea extract about 30 minutes before he works out. A black coffee could also work, he said.

Unsplash/Drew Taylor

There have been a number of studies conducted into the effects and benefits of using caffeine while exercising. Although it should be noted that most research in this field that Business Insider came across while writing this article was carried out with relatively small samples.

One study conducted by a group of Australian doctors published in the Journal of Applied Physiology found that when 14 recreationally active participants took part in a controlled rest trial, a placebo exercise trial, and a caffeinated exercise trial — the latter resulted in significantly greater energy expenditure and fat burning.

The caffeinated exercise trial was found to create a greater energy deficit. It also led to exercise being perceived as "less difficult and more enjoyable," it found.

Unspash/anniespratt

Caffeine as a pain suppressant

Some athletes favour caffeine for another reason as well, according to Lowery. "Caffeine can also be used as a pain suppressant and so not only will you have more energy but you’ll be less sensitive to the pain from a workout."

And he points to a study conducted by the Department of Kinesiology, University of Alabama. For context, it said that while "ergogenic effects of caffeine on aerobic or endurance exercise are well documented," its impact on "high-intensity, primarily anaerobic performance, was not well understood."