It greatly increases the supply of muscle glycogen, meaning that muscles are able to recover faster.
Drinking coffee after your workout can help you recover faster.
New research has found that a cup of coffee after exercise greatly increases muscle glycogen supply, meaning muscles are able to recover faster.
Runners are often coffee lovers. There’s nothing like a hot, black cup of coffee to get you energized and ready to cover a few miles.
This association is not only psychosomatic. In fact, between 1984 and 2004, caffeine was a banned substance in competitive running. However, recent studies have shown that just two cups of coffee can improve long-run performance by an average of 24%.
But if you think that coffee only serves as a training “snack”, you should probably think again. Milky, sugary coffee is best for faster muscle recovery.
A new 2022 study found that a post-workout latte can also provide some serious benefits.
This particular study was published in the journal Nutrients, and found that drinking coffee after a hard workout can contribute to a more efficient muscle recovery. Scientists put some cyclists to drive for four hours one afternoon and then had them repeat the challenge the next morning. After the second slog, some cyclists were given milky, sugary coffee, while others consumed a decaffeinated, sugary drink.
Those who consumed coffee saw their muscle glycogen supply increase 57% more than those who drank the decaffeinated beverage. It’s important to point out that the study didn’t look at the impact of black coffee, but rather a combination of caffeine, carbohydrates and protein.
So if you want to reap the benefits, either pair your post-workout Americano with something like a banana and nut butter, or make sure you have a creamy, sweet cup.
Now, this is all great news if you run in the morning. You can get up, drink your refreshing cup before heading out, and then have your second coffee of the day after your workout to re-energize and speed up muscle recovery. Another benefit of drinking coffee (besides the fact that it boosts gut health) is that it improves lifespan and contributes to overall hydration.
And finally if you exercise in the late afternoon or evening. How can you achieve faster muscle recovery?
If you’re running late after all, you might not be too keen to start drinking caffeine at 6-7pm. So what should you do in this case?
There are many ways to “calm down” the muscles after a run or weight session. From eating a nutritious dinner with the right ratio of protein, carbohydrates and good fats to going to bed earlier on intense training days. Following a fast run with a very relaxed run afterwards can also help muscles recover. While don’t forget that frequent rest days also allow the body to recover faster.
What do we take from all this?
We’re certainly not saying coffee is the be-all and end-all of recovery, but this very small study gives those of us who drink more than one dose some comfort that we’re doing our bodies more good than harm.
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