Is Coffee a Good Post-Workout Drink?

November 22, 2025 •

3 min read

According to a 2021 study published in the journal Nutrients, coffee consumed with carbohydrates can increase muscle glycogen resynthesis rates by over 100% compared to carbohydrates alone. This finding suggests that incorporating coffee as a post-workout beverage can offer significant recovery benefits beyond just hydration and protein intake.

Quick Summary

Coffee after exercise can enhance recovery by accelerating muscle glycogen replenishment and reducing delayed onset muscle soreness. Optimal consumption involves combining it with carbohydrates within an hour of training, while being mindful of total daily caffeine intake and potential sleep disruption.

Key Points

Glycogen Resynthesis: Coffee with carbohydrates accelerates muscle glycogen replenishment by over 100%.
Muscle Soreness: Caffeine's analgesic properties can help reduce delayed onset muscle soreness (DOMS) post-exercise.
Optimal Timing: Wait 30-60 minutes after exercising before consuming coffee to allow initial rehydration.
Ideal Pairing: Combine coffee with a source of carbohydrates and protein (e.g., milk or a snack) for maximum recovery benefits.
Caution: Be mindful of total daily caffeine intake and avoid post-workout coffee late in the day to prevent sleep disturbance.

The Science Behind Post-Workout Coffee

Many people view coffee solely as a pre-workout stimulant, but emerging research highlights its effectiveness in post-exercise recovery. The key benefits stem primarily from caffeine and the various antioxidants found in coffee beans.

Enhanced Glycogen Resynthesis

After intense exercise, muscle glycogen stores are depleted and must be replenished to facilitate recovery and prepare for future workouts. Studies have shown that when caffeine is co-ingested with carbohydrates, it significantly enhances the rate of muscle glycogen resynthesis.

Mechanism: Caffeine may help muscles absorb glucose more effectively by increasing insulin sensitivity and activating certain enzymes (like glycogen synthase) in the initial hours after exercise, though the exact mechanism is still being explored.
Study Findings: A randomized clinical trial found that consuming coffee with sweetened milk resulted in 153% greater muscle glycogen recovery compared to consuming only sweetened milk over a four-hour recovery period.

Reduced Muscle Soreness

Caffeine has analgesic properties, meaning it can help reduce the perception of pain. Research suggests that consuming coffee after a workout may help alleviate Delayed Onset Muscle Soreness (DOMS), making subsequent workouts more manageable.

Improved Mental Alertness

Workouts, especially exhaustive ones, can lead to mental fatigue. The stimulating effects of caffeine can restore alertness and improve cognitive function post-exercise, helping individuals transition back into their daily routines.

Drawbacks and Considerations

While the benefits are notable, post-workout coffee is not without potential downsides. Moderation and timing are crucial.

Dehydration Risk

Coffee has a mild diuretic effect, which might impact hydration levels, especially after a sweaty session. It should not replace water or electrolyte drinks in your primary rehydration strategy. Prioritize water consumption before having coffee.

Sleep Disruption

Caffeine has a half-life of several hours (typically 3 to 5 hours), meaning it can interfere with sleep if consumed in the late afternoon or evening. Adequate sleep is vital for muscle repair and recovery, so late-day coffee might be counterproductive.

Digestive Issues

For some individuals, the acidity of coffee can cause stomach upset or digestive discomfort, particularly if consumed on an empty stomach after exercise when blood flow is diverted away from the digestive system.

How to Drink Coffee Post-Workout

To maximize the benefits of coffee after a workout, consider the following guidelines:

Timing is Key

Experts often recommend waiting 30 to 60 minutes after your workout before drinking coffee to allow the body to begin its natural recovery processes, including rehydration.

The Ideal Combo: Coffee and Carbs

The most significant recovery benefits for glycogen resynthesis occur when coffee (caffeine) is consumed with carbohydrates (and ideally protein, such as in milk).

Example Recovery Drink: A cup of coffee with milk and sugar, or alongside a carbohydrate-rich snack like a banana or oatmeal, can be an effective combination.
Dosage: Aim for a moderate dose of caffeine, generally between 1 to 3 mg per kilogram of body weight post-workout, to avoid adverse effects.

Comparison Table: Coffee vs. Traditional Recovery Drinks


Feature	Coffee (with Carbs/Protein)	Protein Shake	Electrolyte Drink
Primary Benefit	Enhanced glycogen resynthesis, reduced soreness	Muscle protein synthesis, repair	Rehydration, mineral balance
Key Ingredients	Caffeine, antioxidants, carbs (if added)	Protein (Whey/Casein/Plant), BCAAs	Water, Sodium, Potassium, Glucose
Convenience	High (easy to brew)	Very High (mixable powder)	Very High (ready-to-drink/mix)
Cost	Low	Moderate to High	Moderate
Potential Drawbacks	Sleep disruption, jitters, GI issues	Can be high in sugar/calories	Often high in sugar

Conclusion

Is coffee a good post-workout addition? Yes, absolutely, when consumed strategically. When paired with carbohydrates, coffee significantly boosts muscle glycogen recovery, helping athletes refuel faster. It also offers antioxidant benefits and helps reduce muscle soreness. However, it is essential to prioritize rehydration with water first and be mindful of the timing to avoid disrupting sleep. Listen to your body and find the balance that works best for your recovery needs.

Frequently Asked Questions

Yes, studies show that when caffeine from coffee is consumed with carbohydrates, it can significantly increase the rate of muscle glycogen resynthesis, helping muscles refuel and recover faster.

A moderate amount, typically one to two cups (providing about 100-200 mg of caffeine), is generally considered effective for recovery benefits without excessive side effects.

It is often recommended to wait 30 to 60 minutes after exercising and prioritize drinking water first to rehydrate before consuming coffee.

Some research suggests that caffeine has pain-reducing effects that can help lower delayed onset muscle soreness (DOMS) after strenuous exercise.

While coffee is a mild diuretic, in moderation, it does not typically cause dehydration if you are also drinking enough water. However, water should be your primary post-workout beverage.

To enhance recovery, consider adding milk (for protein and carbs) or having your coffee alongside a carbohydrate-rich snack to optimize glycogen replenishment.

Black coffee provides caffeine and antioxidants, which are beneficial. However, for optimal muscle recovery, it should be consumed with carbohydrates and protein to replenish energy stores effectively.