The Unexpected Benefits of a Post-Workout Coffee

By Kate Maguire 

The unexpected benefits of a post-workout coffee 

The world of fitness has exploded with information on supplements to support performance. With all this riffraff and confusion, it is easy to get lost in the complicated pre- and post-workout hacks. Thankfully, at a time when we need it most, a paper published in Nutrients outlines the benefits of a humble cup of coffee on muscle recovery post-workout.  

In this study, a group of 14 healthy, fit men were exposed to exhaustive exercise on an ergo-bike in which their muscles were depleted of glycogen; a form of glucose which can be stored in our muscles and burned for energy when needed. Within the 4-hour post workout period, participants were supplied with a drink of either milk+sugar or coffee+milk+sugar. Since both milk and sugar (glucose) contain important amino acids and substrates needed for muscle recovery, these were given to both control and test groups as a baseline to support muscle glycogen resynthesis. As a result, any differences between control and test group could be attributed to substances found in coffee.  

Coffee scented lids 

The study was double blinded meaning neither the participants, nor those involved in the study and taking measurements were aware of which group individuals were in. Of course, this was a challenge due to the nature of coffee and its unmistakeable aroma and taste. However, Researchers made extra measures to ensure blindness, including coffee scented lids which simultaneously sealed the colour of the beverage.  

Before and after the early recovery phase (0-4hr post workout), a blood sample and a muscle biopsy were retrieved in order to assess blood glucose, muscle glycogen levels and glycogen synthase activity. Glycogen synthase is the enzyme which catalyses the formation of glycogen from glucose and therefore is an important chemical in the muscle recovery process.  

Enhanced glucose uptake 

At the end of the early recovery phase, it was found that the coffee+milk+sugar test group had significantly higher levels of glycogen in their muscles compared with control milk+sugar groups. This indicates compounds found in coffee, including caffeine, caffeic acid and cafestol, enhance glucose uptake and metabolism in the muscles allowing for rapid glycogen resynthesis and storage. Interestingly, the activity of glycogen synthase was found to be lower in the test group compared to the control group. Researchers hypothesise that the  enzymes activity may be reduced in the presence of high levels of glycogen, such as that observed in the coffee drinkers.   

Although a rather small, restricted group was included in this preliminary study, the results are still quite promising. Larger clinical trials including a more varied experimental group (dare I say it with some females!) may provide more convincing evidence and perhaps provide insight into how coffee is producing this desirable effect. 

For the practical minded 

Nonetheless, this study highlights the muscle ‘gains’ which can be made by introducing a simple cup of coffee into your post-workout routine. Amongst all the complicated, expensive, and elaborate supplements, coffee makes an accessible, affordable, and attractive option for the more practical minded. And finally, an excuse to catch up with your workout buddy after a tough gym session!