Should you skip your post-exercise coffee?

If you’re anything like me, you love your morning and post-workout coffee! We’re not alone, in fact, more than 50% of Americans drink coffee every single day. Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3-6 mg/kg body mass.

Hundreds of studies have shown the numerous ergogenic effects of caffeine pre, intra, and post-workout. Acute caffeine consumption has been proven to increase athletic performance in both trained and untrained individuals. By acting on the Central Nervous System (CNS,) caffeine binds to adenosine receptors, effectively blocking that ‘tired’ feeling and boosting alertness. Furthermore, increased brain activity causes the release of adrenaline, creating an even greater ergogenic effect in terms of skeletal-muscle contraction.

Over 95% of caffeine is metabolized in the liver by the Cytochrome P450 1A2 (CYP1A2) enzyme and can enhance the following:

• Post-workout muscle glycogen recovery

• Aerobic & Anaerobic improvement

• Increased myofibrillar calcium availability

• Sustained cognitive function

While caffeine has been proven to be one of the most effective ergogenic aids, new research is shedding light on its relationship with Cortisol- our body's stress hormone produced by the adrenal glands.

During post-exercise recovery, our bodies are fully catabolic and loaded with cortisol. Because caffeine increases the secretion of Cortisol, our bodies can become delayed in their shift back to the anabolic window- where major components of recovery take place.

But does all of this mean you should skip your post-workout coffee?

As an athlete, that is for you to decide. Caffeine is a major ergogenic aid and is backed by hundreds of research trials detailing its effects on athletic training.

Everyone enjoys a nice cup of coffee post-workout, and it's best we let research develop as we learn more about the enzymes and substrates responsible for the uptake of things like caffeine and cortisol.

Like many aspects of life and training, it is up to each individual to weigh the pros and cons. For me, I will continue to enjoy my post-exercise caffeine, although I have limited the amount to under 75mg

Learn more about your body’s metabolism, and how you can optimize your workouts by booking a free consultation.

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Sources

Clarke, N. D., Richardson, D. L., Thie, J., & Taylor, R. (2018). Coffee Ingestion Enhances 1-Mile Running Race Performance, International Journal of Sports Physiology and Performance, 13(6), 789-794. Retrieved Mar 12, 2023, from https://doi.org/10.1123/ijspp.2017-0456

Davis, J. K., & Green, J. M. (2009). Caffeine and anaerobic performance: ergogenic value and mechanisms of action. Sports medicine (Auckland, N.Z.), 39(10), 813–832. https://doi.org/10.2165/11317770-000000000-00000

Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4

Graham T. E. (2001). Caffeine and exercise: metabolism, endurance and performance. Sports medicine (Auckland, N.Z.), 31(11), 785–807. https://doi.org/10.2165/00007256-200131110-00002

Loureiro, L. M. R., Dos Santos Neto, E., Molina, G. E., Amato, A. A., Arruda, S. F., Reis, C. E. G., & da Costa, T. H. M. (2021). Coffee Increases Post-Exercise Muscle Glycogen Recovery in Endurance Athletes: A Randomized Clinical Trial. Nutrients, 13(10), 3335. https://doi.org/10.3390/nu13103335