Exercising releases ‘feel-good’ hormones such as dopamine, oxytocin and serotonin, but what follows exercise is just as important if you want to maintain your hard-earned motivation and health. Are you one of the millions of people who reflexively reach for a cup of coffee after a workout? If so, you may have been questioning whether it is good to drink coffee after working out.
Most likely, you’ve heard all the buzz about how coffee can help with physical performance, but at the same time, you might be aware of the various health concerns connected to consuming too much caffeine. So, is it really a good idea to drink coffee after working out?
Experts say that coffee is an effective and beneficial source of hydration for some. Drinking coffee shortly after working out can boost energy, and the electrolytes, carbohydrates, and antioxidants present in coffee can help speed the body’s recovery process. Caffeine can also help with low-impact muscle recovery by encouraging the body’s ability to use glycogen — the stored form of carbohydrate — more efficiently. Glycogen is necessary for muscles to remain strong and rebuild easily.
Despite the potential benefits of post-workout coffee consumption, research suggests that drinking coffee too soon may hinder hydration retention and interfere with muscle recovery. That being said, the best time to drink coffee after a workout depends upon the individual’s sensitivity to caffeine, how intense their workout was, and their hydration needs as a result. Also, some people may metabolize coffee differently, given genetic variations. So, it is important to know your body, and observe how it responds to the coffee you consume.
When it comes to nutrition, it is important to consider not only short-term effects, but long-term ones as well. Drinking coffee after a workout can give you a temporary energy boost, but if you drink it all the time, caffeine can permanently increase your metabolism, making it more difficult for you to burn calories when you don’t have it in your system. It is also important to remember that while coffee has many positive effects on physical performance, caffeine consumed in excess can cause problems such as irritability, insomnia, gastrointestinal discomfort and other issues.
Most importantly, it’s not only about the coffee, but about what else you drink, eat and do after exercise. If you’re not opposed to caffeine, incorporating coffee into your post-workout routine in a mindful way can be beneficial. For example, you can drink your favorite coffee, but it is important to stay hydrated, consume healthy foods, and get plenty of rest for optimal recovery.
How does caffeine affect your body?
Research has suggested that consuming 200 milligrams of caffeine (about two 8-ounce cups of brewed coffee) approximately an hour prior to a workout is beneficial for aerobic performance, including endurance exercise such as long-distance running or cycling. Caffeine impacts athletic performance by reducing the perception of effort or effort-induced fatigue, while increasing reaction times and muscular power.
Caffeine is also an appetite suppressant, so drinking coffee before you exercise can help you avoid craving unhealthy snacks and focus on being physically active. From a physiological standpoint, caffeine lowers the level of the neurotransmitter adenosine, which would otherwise make one feel more sluggish. Additionally, it can aid in increasing blood pressure, heart rate, and metabolic rate. However, it is important to remember that too much caffeine can lead to side effects such as shakiness, insomnia, upset stomach, and restlessness.
French researchers concluded that caffeine intake up to 400 milligrams per day is safe for everyone. But, as with any supplement, it is best to consult a doctor before increasing your caffeine intake.
A few effective strategies for people who find themselves struggling with body fatigue post-workout include walking for 10 minutes, having a healthy snack such as fruits or nuts, and drinking water. If you still find yourself feeling lethargic, it is likely that caffeine could help.
Can coffee help with muscle recovery?
Coffee may also be beneficial for muscle recovery. Not only does it provide more energy for workout, it also helps with replenishing electrolytes that you lose through sweat. Bananas for example, are often used to replenish electrolytes. But if you don’t like eating bananas, coffee provides an additional way to restore electrolytes which can help the whole body to function better.
Caffeine also has an anti-inflammatory effect, which is beneficial after intense workouts that result in inflammation and soreness.Caffeine has been shown to reduce muscle soreness and in some cases, even reduce pain, though not to the extent that other drugs may do.
Moreover, caffeine can also boost cognitive functioning and alertness by improving your reaction time and focusing your attention. That being said, it is important to be mindful that caffeine can cause dependence, so it is advisable to avoid overly relying on coffee.
It is clear that coffee can help improve physical performance and provide some muscle recovery benefits. But it’s essential to remember that, like most things, moderation is key.
The health benefits of drinking coffee post-workout
In addition to its muscle recovery benefits, coffee can also be beneficial for overall health. Several studies have shown that regular consumption of coffee, particularly black coffee, could support good heart health, reduce the risk of diabetes, strengthen the immune system, improve mood and alertness and potentially reduce cancer risk.
Drinking coffee helps protect against cognitive decline and can be protective against some neurological disorders such as Parkinson’s and Alzheimer’s. In the context of post-workout recovery, it could be beneficial for aiding mental performance and reducing stress.
Given the plethora of scientifically-proven health benefits associated with coffee, some studies recommend that drinking coffee after workouts can improve exercise performance and provide an array of positive health benefits over the long run. Since most of us already consume coffee anyway, it might be beneficial in combination with exercising.
It is important to note, however, that all of these potential benefits only apply to coffee consumption in moderation and that too much coffee can have both short- and long-term negative health consequences. Thus, it is important to ensure the timing and amount of coffee consumption is right for you.
The Thermogenic Effect of Coffee
High-intensity workouts burn calories but coffee also has thermogenic benefits, as it increases body metabolism. This means that coffee can help you burn more calories and promote quicker post-workout recovery. This process is known as thermogenesis, which is when the body’s temperature is elevated, enabling calorie burning.
Caffeine aids in this process by binding to molecules in the body that increases the breakdown of fat and helps metabolize carbohydrates. While drinking coffee does not directly aid in weight loss, it can be part of a plan that includes physical activity, increased water intake, and a healthy diet for weight-loss or maintenance. That being said, caffeine cannot make up for poor eating habits and lack of exercise.
The thermogenic effect of caffeine is why some people drink coffee prior to a workout. Drinking coffee before exercising can help increase energy and reduce the feeling of fatigue. Research has shown that when consumed at the right dosing and timing, caffeine increases physical performance.
At the same time, it is important to remember that everyone’s body reacts to caffeine differently. It is best to pay attention to the side effects and find the right amount of Coffee that works best for your body.
Overall Takeaways
In conclusion, drinking coffee post-workout is not a bad idea, so long as it is done in moderation. Coffee can provide numerous benefits such as thermogenic effects, energy boost, and muscle recovery. Besides, it could also offer a range of health benefits including improved heart health, reduced risk of diabetes, enhanced immunity, improved mood, improved cognitive functioning and potentially even reduced cancer risk.
However, since everyone responds to caffeine differently, it is important to be mindful of the amount of coffee you drink and the timing of your coffee consumption. That being said, drinking coffee after a workout should not be the only thing you do to obtain the benefits as hydration and eating healthy foods should still be part of the routine.
Ultimately, whether drinking coffee post-workout is a good idea mainly comes down to individual preference and individual physiology. Ultimately, it is important to pay attention to how your body responds to caffeine and adjust your routines based on the results.
