Coffee is a widely consumed beverage, and many people consume it on a regular basis. This article explains caffeine’s benefits for exercise performance and whether drinking coffee after a workout is a good idea.
How Caffeine Works in the Body
Caffeine is rapidly absorbed into your bloodstream, and blood levels peak after 30-120 minutes. Caffeine levels remain high for 3-4 hours and then start to drop. Caffeine is eventually broken down in the liver.
Unlike most substances and supplements, caffeine can affect cells throughout your body, including muscle and fat cells, as well as cells within your central nervous system. For this reason, caffeine’s effects are quite varied. These include:
- The nervous system. Caffeine activates areas of your brain and nervous system to improve focus and energy while reducing tiredness.
- Hormones. Caffeine increases circulating epinephrine (adrenaline), the hormone responsible for the “fight or flight” response, which can increase performance.
- Fat burning. Caffeine may increase your body’s ability to burn fat via lipolysis, or the breakdown of fat in fat cells.
- Endorphins. Beta-endorphins can increase feelings of wellness and give you the exercise “high” that people often experience after working out.
- Muscles. Caffeine may improve muscle performance through activation of the central nervous system; however, the exact mechanisms are unclear.
- Body temperature. Caffeine has been shown to increase thermogenesis, or heat production, which raises your body temperature and may help you burn more calories.
- Glycogen. Caffeine may also spare muscle carb stores, primarily due to increased fat burning. This can enhance endurance performance.
Caffeine as a Supplement for Athletes
Caffeine is the go-to supplement for many athletes. Due to its positive effects on exercise performance, some organizations - such as the National Collegiate Athletic Association (NCAA) - have even started to ban it in high doses. One large review of studies found that caffeine modestly improves endurance when used in moderate doses of 1.4-2.7 mg per pound (3-6 mg per kg) of body weight.
Benefits of Coffee After a Workout
While many consider coffee as a pre-workout drink, some evidence suggests that coffee after a workout can offer benefits, too, particularly when it comes to your recovery.
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Improved Recovery
Research suggests that when caffeine is combined with carbohydrate intake, it can be beneficial for replenishing muscle glycogen levels and aiding a faster recovery. In a small 2021 study of male endurance athletes, researchers found that participants who drank coffee and sweetened milk after an exhaustive indoor cycling workout experienced greater muscle glycogen recovery in the post-exercise period. That means muscles could more effectively replenish their carbohydrate stores, which is key, since that glycogen is what fuels your muscles. Researchers theorized that the combination of caffeine (in the coffee drink) and milk (a carbohydrate) were behind this beneficial effect.
Reduced Muscle Soreness
In addition to aiding muscle glycogen recovery, a post-workout coffee might also help prevent different kinds of exercise-related aches and pains. Coffee after exercise can also be helpful in alleviating muscle soreness and reducing fatigue after a workout. Some research has suggested caffeine supplementation could improve post-workout muscle soreness as well as skeletal muscle pain, but larger and more recent research is needed.
Coffee and Endurance Exercise
Caffeine and coffee can both significantly improve performance for endurance athletes. Research suggests both caffeine and caffeinated coffee produce similar benefits for endurance exercise performance.
In one study, trained cyclists who consumed either 100- and 200-mg doses of caffeine along with a carbohydrate-electrolyte solution late in exercise completed a time trial faster than those who consumed only the carbohydrate-electrolyte solution. What’s more, cyclists who consumed the 200-mg dose of caffeine completed the time trial faster than those who consumed the 100-mg dose.
Some research suggests that a genetic variation that affects how you metabolize caffeine may determine the extent to which caffeine improves your endurance performance. In one study, competitive male athletes consumed either 0.9 or 1.8 mg of caffeine per pound (2 or 4 mg per kg) of body weight or a placebo before completing a 6.2-mile (10-km) cycling time trial. All who consumed caffeine experienced performance improvements. Although, those with the genetic variation experienced significantly greater dose-dependent improvements in endurance performance than those without the genetic variation.
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Coffee and High-Intensity Exercise
For high intensity sports like cycling or swimming, caffeine may benefit trained athletes more than untrained individuals.
Studies on caffeine’s effects on high intensity exercise have turned up mixed results. Caffeine has impressive benefits for trained athletes, but it may offer less significant benefits for beginners or those who are untrained. In one small, well-designed study, men who participated in high intensity cycling felt less fatigued and were able to continue cycling longer after consuming 1.8 mg of caffeine per pound (4 mg per kg) of body weight, compared with a placebo.
However, in another study, supplementing with 300 mg of caffeine or coffee along with creatine did not improve sprint performance in physically active males. A review of studies showed that consuming 1.4-2.7 mg of caffeine per pound (3-6 mg per kg) of body weight 30-90 minutes prior to high intensity exercise reduced participants’ experience of exertion.
Coffee and Strength or Power-Based Activities
Research is still emerging on the use of caffeine in strength or power-based activities. Although several studies have found a positive effect, the evidence is inconclusive.
In one study, 12 participants performed bench presses after consuming 1.4 mg of caffeine per pound (3 mg per kg) of body weight or a placebo. After consuming caffeine, participants demonstrated significantly increased force and power output compared with a placebo.
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In another study, 12 people who regularly consumed caffeine consumed either a placebo or 1.4 or 2.7 mg of caffeine per pound (3 or 6 mg per kg) of body weight. Compared with a placebo, consuming caffeine increased mean power output and mean bar velocity when performing 5 sets of a bench press throw.
However, in one small but well-designed study, ingestion of caffeine prior to a workout did not significantly affect muscle strength, as measured by handgrip strength, among CrossFit athletes.
Another study looked at whether consuming a high dose of caffeine improves muscle strength in male athletes who regularly drank coffee. Taking a high dose of caffeine did not significantly affect their maximum bench press strength compared with a placebo.
Overall, studies indicate that caffeine may provide benefits for power-based activities, but more research is needed to confirm this.
Coffee and Fat Burning
Caffeine induces the breakdown of fat in fat cells, increases your body’s production of heat, and increases fat oxidation in people with an average weight, overweight, and obesity. Caffeine also modestly increases your daily calorie expenditure. Plus, consuming caffeine before exercise may significantly increase the release of stored fat. One review of studies showed that consuming 1.4-2.7 mg of caffeine per pound (3-7 mg per kg) of body weight significantly increased fat burning during exercise, especially among sedentary or untrained individuals.
Caffeine can help release stored fat from fat cells, especially before and at the end of a workout. It can also help you burn more calories.
How Much Coffee Should You Drink After a Workout?
For most people, one to two cups of coffee is a reasonable amount to drink post-workout. One to two 8-ounce cups delivers about 100-200 milligrams of caffeine. To put that in context, the US Food & Drug Administration (FDA) says consuming up to 400 milligrams a day is a safe upper limit for most adults.
It’s also important to keep your total daily caffeine intake in mind. You can also consume caffeine by drinking soda, tea, energy drinks, or even chocolate, so depending on what you’ve already had that day, one to two cups after a workout might be too many.
Considerations When Supplementing with Caffeine
There are several things to keep in mind when supplementing with caffeine.
If you regularly consume coffee, energy drinks, caffeinated soda, or dark chocolate, you may experience fewer benefits from caffeine supplements. This is because your body has developed a tolerance to caffeine.
Research suggests both caffeine anhydrous supplements and regular coffee provide benefits for exercise performance. What’s more, coffee provides antioxidants and various additional health benefits.
When supplementing with caffeine, the dose is often based on body weight, set at around 1.4-2.7 mg per pound (3-6 mg per kg) of body weight. This is about 200-400 mg for most people, although some studies use up to 600-900 mg.
Start at a low dose - around 150-200 mg - to assess your tolerance. Then increase the dose to 400 or even 600 mg to maintain a performance benefit. Very high doses - 4.1 mg of caffeine per pound (9 mg per kg) body weight or more - are associated with unpleasant side effects and do not offer additional performance benefits.
If you wish to use caffeine for athletic performance, you should also save it for key events or races to maintain sensitivity to its effects. For optimal performance, take it about 60 minutes before a race or event. However, make sure to test this protocol first if you’re not used to taking caffeine. That said, the optimal timing may depend on the form of supplementation. For example, caffeinated chewing gums may be taken closer to the start of a race or event.
Consuming 200-400 mg of caffeine 60 minutes before a race or event can help maximize performance benefits.
Drawbacks of Drinking Coffee After a Workout
Drinking too much caffeine at any point in the day can have downsides worth considering, so you’ll want to be mindful not to overdo it after exercising. Drinking coffee immediately after a workout may actually hinder hydration, especially if it is consumed in excess. Some people can also experience negative side effects from caffeine, such as jitteriness, a rapid heart beat, or an upset stomach, which may be uncomfortable to deal with while you’re also recovering from your workout.
Coffee tends to be diuretic, and although it's not enough to sabotage your hydration overall, it may be annoying to have to stop your workout for frequent bathroom breaks.
Another important note is that the National Collegiate Athletic Association (NCAA) has banned high doses of caffeine - a urinary concentration of 15 micrograms per milliliter will result in a positive drug test. This would be equivalent to drinking six to eight cups of coffee within three hours of a competition. That might sound like a lot, but it's easy to get there if you have a couple cups of coffee along with other caffeine sources like supplements or caffeinated energy drinks.
Potential Side Effects and Precautions
At a sensible dose, caffeine can provide many benefits with few side effects. However, it may be unsuitable for some people. Potential side effects include:
- Increased heart rate
- Anxiety
- Dizziness
- Insomnia or sleep disruption
- Irritability
- Tremors
- Stomach discomfort
High doses of 600 mg - the amount in about 6 cups of coffee - have been shown to increase tremors and restlessness, especially for people who are not used to caffeine. People who are prone to anxiety may also want to avoid high doses.
Those with heart disease, high blood pressure, gastroesophageal reflux disease (GERD), and several other conditions, as well as people who are pregnant, should use caution when consuming caffeine and consult their doctor to determine whether caffeine is safe for them. Timing may also matter, as late-night or evening caffeine can disrupt sleep. Do not confuse milligrams with grams when using caffeine supplements.
Caffeine is a fairly safe supplement at the recommended doses. It may cause minor side effects in some people and should be used with caution in individuals with heart disease, high blood pressure, GERD, and several other conditions.
More Tips for Post-Workout Coffee Consumption
Before you reach for that post-workout coffee, keep these tips in mind:
- Watch out for extra sugar. Regardless of whether you drink that cup of joe before or after a workout, you’ll want to be mindful to avoid coffee drinks that contain a lot of added sugar. It is recommended to pair coffee with all-natural sugar substitutes, such as stevia or monk fruit, along with a snack that contains protein and carbs.
- Remember that coffee can act as a diuretic, which means it increases urine production. Too much java could have a dehydrating effect that may be pronounced after you’ve just finished a sweat session. For this reason, experts stress the importance of drinking plenty of water along with coffee after your workout.
- Consider time of day. If you tend to exercise in the late afternoon or evening, a post-workout coffee may not be the right choice, since it could interfere with your sleep.
- Personal Preferences & Genetics: Different people may react differently to caffeine based on factors like genetics, metabolism, and tolerance.
- Caffeine Absorption in the Body: It takes approx 45 mins for caffeine to enter your bloodstream.
- Nutrition after Exercise: It is important to prioritize your body’s nutrients needs before restoring its energy reserves.
When to Drink Coffee After Exercise
It is recommended waiting 30-60 minutes post-exercise before having a cup of coffee. This will allow our bodies a sufficient amount of time to begin rehydrating and re-settling.
But coffee shouldn’t be the first beverage you reach for after a workout, experts say. That should always be H2O. Although the ideal amount of water to drink each day varies from person to person, a good expert-recommended goal is to aim for is about 15.5 cups (3.7 liters) of fluids a day for men and 11.5 cups (2.7 liters) for women, though you might need a little more if you’ve been working out intensely and sweating.