Coffee After a Workout: 6 Benefits
You did it. You woke up at 6 A.M. and hit the gym, so of course, you deserve to swing through the drive-thru and get a delicious cup of coffee. After all, you’ll need the caffeine to get you through the morning after waking up so early and working your muscles so hard.
But did you know that the post-workout cuppa is more than just a reward for a job well done? In fact, drinking coffee after a workout can actually help you meet your gym goals. Don’t believe us? Read on to learn more about how coffee (and more importantly, caffeine) can support your workout.
What Is in Coffee?
Coffee might taste amazing, but it’s also a brew of bioactive compounds that can influence your post-workout recovery. The biggest of these is caffeine, a natural stimulant that affects the central nervous system, enhancing alertness and reducing fatigue. This can be especially helpful after a workout, helping you stay energized and focused.
But caffeine isn't the only helpful compound in your cup. Coffee also contains antioxidants like chlorogenic acid, which combat oxidative stress, an unfortunately common byproduct of intense exercise. Also, compounds such as caffeic acid and cafestol have been shown to improve glucose metabolism.
And, if you’re drinking our Mushroom Coffee+, the list doesn’t stop there. Our formula also contains L-theanine, an amino acid that can support good sleep and relaxation. It also contains lion’s mane mushroom, which can encourage focus and gut health, as well as chaga mushroom, which packs a ton of extra antioxidants.
Finally, it contains collagen protein, which can help your muscles rebuild even stronger after your workout, and coffee extract, which wraps it all up in a delicious coffee-flavored package. Plus, each Dose only contains 45 mg of caffeine, which shouldn’t leave you feeling jittery or overwhelmed.
6 Benefits of Drinking Coffee After a Workout
So, we have an idea of how coffee works, but what does that actually mean when it comes to how you feel? Here are six effects you might notice after drinking coffee post-workout.
1. Encourages Glycogen Replenishment
Glycogen is the fuel your muscles burn through during a workout. Once it’s gone, you’re running on fumes. However, pairing coffee (or specifically, caffeine) with carbs post-sweat session can help shuttle glucose back into your muscle cells faster, restocking your energy.
One study found that athletes who consumed caffeine and carbohydrates after working out stored significantly more glycogen than those who had carbs alone — like, 66% more. Just don’t skip the banana or oatmeal — coffee’s powerful, but not magic.
2. Supports Muscle Recovery and Less Soreness
DOMS (Delayed Onset Muscle Soreness) is what shows up one to two days after you work out. However, your post-workout cuppa can actually help with that. Several studies have shown that caffeine can help reduce our perception of muscle pain and soreness post-exercise.
One particular study reported that participants who took caffeine before exercise noticed nearly 50% less soreness in the following days. That’s right — less of the “I can’t sit down” feeling after leg day. This is because caffeine works by blocking adenosine, a chemical that signals pain in the body. It’s also the one that makes you sleepy at the end of the day.
3. Promotes Fat Oxidation
Looking for a way to kiss those extra pounds goodbye? Research has shown that caffeine can support fat oxidation, the fancy term for your body’s ability to use fat as fuel. One study found that consuming caffeine 30 minutes before aerobic exercise significantly encouraged fat burning.
While that’s about pre-workout timing, the metabolic effects of caffeine can linger post-exercise, helping your body burn fat even when your workout is over. Just remember, coffee isn’t a magic fat-melter. However, in combo with a solid workout plan, it can be a powerful tool in your weight loss toolbox.
4. Encourages Mental Alertness and Mood
You crushed your workout, but now you’re brain-dead at your desk — what do you do? What most people would do in that situation: Make a cup of coffee. Caffeine can interact with your central nervous system, supporting alertness, memory, and even mood. Of course, these are all things that tend to flatline after intense physical effort.
Studies have also found that caffeine can encourage dopamine levels in the brain, helping you feel more focused and, dare we say, happier. That post-exercise energy dip can mess with productivity, especially if you worked out before work or during lunch. So, a cup of coffee afterward might be exactly what the doctor ordered!
5. Supports a Healthy Metabolism
If you're looking to make your metabolism work a little overtime, coffee is happy to oblige. Caffeine can support a healthy resting metabolic rate, which is the rate at which your body burns calories throughout the day — yes, even when you’re binge-watching The Office for the fifth time.
One study found that caffeine consumption can increase calorie burn by 3–11%, depending on the dose and the individual. Combine that with the natural post-exercise metabolic boost you already get from working out, and it’s practically a no-brainer. Just remember to go easy on the sugary syrups and additives, or else you might just cancel out the benefits — or worse.
6. Promotes Gut Health
Here’s something you probably didn’t expect from your humble cup of coffee. Recent research shows that coffee consumption can actually support the diversity of your gut microbiome. This is the bustling ecosystem of bacteria that keeps your digestion, immune function, and even your mood in check.
Basically, your gut loves coffee almost as much as you do. This is great news for post-workout recovery, as a healthy gut can support healthy nutrient absorption, immune responses, and inflammation responses, which are all key when your body’s in repair mode.
How Soon Should You Drink Coffee After a Workout?
Timing your coffee intake post-workout can make a huge difference. In general, you might want to consume your cup within 30 to 60 minutes after exercising. This window is when your muscles are most receptive to nutrient uptake.
Pairing coffee with a carbohydrate-rich snack or meal can also encourage glycogen production. For instance, combining coffee with a banana or a slice of whole-grain toast is a great option. It's also important to stay hydrated, since caffeine has diuretic properties.
The Bottom Line
Incorporating coffee into your post-workout routine might actually be the best hack yet, offering benefits like glycogen replenishment, muscle recovery, and mental alertness. Basically, the bioactive compounds in coffee can support both gym recovery and overall health.
However, it's important to do it right, remembering details like timing, pairing with carbohydrates, and your own caffeine tolerance. To learn more about the amazing benefits of coffee (specifically, mushroom coffee), visit the Everyday Dose blog today.
Sources:
Caffeine Attenuates Delayed-Onset Muscle Pain and Force Loss Following Eccentric Exercise | JPAIN
Caffeine Induces Dopamine and Glutamate Release in the Shell of the Nucleus Accumbens | PMC
How Coffee Affects Your Weight | Health Matters | White Plains Hospital
Food as Fuel Before, During and After Workouts | American Heart Association
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