Caffeine Boosts Muscle Recovery

Next time you finish a workout, try a couple of shots of espresso with your carbs and you may recover faster. New research shows that consuming caffeine, along with carbohydrates, after an intense workout helps the muscles recover faster than just eating carbohydrates. The muscle's primary fuel source during exercise, glycogen, is replenished more rapidly when carbohydrate and caffeine are consumed together, following intense exercise. It is well accepted that consuming carbohydrate and caffeine prior to and during exercise improves a variety of athletic performances. This is the first study to show that caffeine combined with carbohydrates following exercise can refuel the muscle faster. The study involved 7 highly-trained cyclists, who rode a stationary bike to exhaustion and then consumed either a carbohydrate and caffeine drink or a carbohydrate only drink. The drinks were identical in taste and color and neither the athletes nor the researchers knew which drink they were consuming. After cycling researchers took several muscle and blood samples and measured the amount of glycogen that had been replenished in the cyclists' muscles during this recovery period. The entire process was then repeated 7 - 10 days later with the athletes consuming the alternate drink from the first session. Results showed that consuming caffeine with carbohydrate the athletes had 66% more glycogen in their muscles four hours after finishing the intense exercise, compared to consuming the carbohydrate alone. While more research needs to be done to confirm the results, it may be worthwhile to include caffeine in a post-exercise recovery meal that contains carbohydrate , especially following an intense exercise session where quick recovery is necessary. Source: Obesity 2008;16:1308-1313

Sue Gabriel, MSc, CSCS
Sport and Wellness Nutritionist
USA Cycling Certified Coach
ACE Lifestyle & Weight Management Consultant