For many of us, starting the day with caffeine is a must. The first cup of coffee, tea, or energy-boosting supplement provides a much-needed energy boost and helps us prepare for whatever the day brings. Caffeine is also well-regarded by endurance athletes and fitness enthusiasts as an excellent fuel source before a workout, but did you know that caffeine is just as beneficial after a workout? In this guide, we explore the effects and benefits of incorporating caffeine into your post-workout routine.
Is caffeine good post-workout?
The short answer is yes. For many people, caffeine can be great to consume after a workout. It likely comes as no surprise that consuming caffeine after a workout can increase alertness and reduce fatigue. But did you know that caffeine can also accelerate recovery and reduce muscle soreness? Let’s dig into this a bit deeper to understand how caffeine works. Hint: its superpowers only operate as a duet with an essential partner.
2 Major Benefits of Supplementing Caffeine Post Workout
1. Speeds Recovery
Now, on to caffeine and the very important dance partner – high glycemic index (GI) carbohydrates. Consuming high GI carbs after an intense workout is crucial for replenishing muscle glycogen and jumpstarting recovery. Consuming caffeine and high GI carbs after a workout has an even more powerful effect on the body than just consuming high GI carbs alone. According to a study conducted in Australia, glycogen, the muscle’s primary fuel source during exercise, is replenished more rapidly when athletes ingest carbohydrates and caffeine after exhaustive exercise. In fact, athletes who ingested caffeine with carbohydrates had 66% more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise than when they only consumed carbohydrates. To learn more, read our blog, Post-Exercise Caffeine Helps Muscles Refuel.
2. Reduces Soreness
Delayed onset muscle pain (DOMs) is so uncomfortable that the very thought of it discourages people from exercising in the first place. What if you could enjoy your workout, reap the many benefits of exercising, and significantly lessen or skip out on DOMs? The good news is that this is possible, and the great news is that all it takes is the right amount of caffeine taken at the right time. A team of researchers at the University of Georgia Atlanta (UGA) found that moderate doses of caffeine, roughly equivalent to two cups of coffee, cut post-workout muscle pain by almost half (to be more precise, up to 48%) in a group of volunteers. This likely works because caffeine may block the body’s receptors for adenosine, a chemical released in response to inflammation. To learn more, read our blog, Caffeine and Different Ways to Reduce Your Post-Workout Pain.
How To Take Caffeine Post Workout
While caffeine can significantly impact when consumed after a workout, it is important to use it wisely. Here are some tips to effectively, deliciously, and conveniently incorporate caffeine into your post-workout routine.
To make the most of the recovery benefits, it is best to take caffeine within 30-60 minutes after exercising.
Research suggests it is best to take between 1.4 to 2.7 milligrams of caffeine per pound of body weight after a workout. If you are new to caffeine or supplementing with caffeine post-workout, start with a small amount and gradually increase. Be careful not to overdose on caffeine because that can be dangerous and life-threatening. Note that it is best not to exceed 400 milligrams of caffeine daily. When in doubt, consult your doctor.
There are many different ways to enjoy caffeine after a workout. Consuming one ounce of dark chocolate will give you a 12-milligram caffeine boost. An eight-ounce cup of black tea will provide you with about 50 milligrams of caffeine. Enjoying an eight-ounce cup of coffee will give you about 100 milligrams of caffeine. Energy drinks and caffeine pills will provide varying amounts of caffeine, depending on the brand. Each option has pros and cons, and the choice will likely depend upon personal preferences and logistics. If it is easy for you to grab a cup of coffee on your way home from the gym, then great, but that option may not work for everyone after every single gym session. Thankfully, there is an easier option that does not require any additional stops and offers some appealing advantages.
Instead of rushing for a coffee after your workout, throw in a pack of high-energy caffeine gummies in your workout bag or backpack. One pack of our Mocca Shots gummies equals two cups of coffee (packing 200mg of caffeine) – so you can reap the benefits whenever needed. Caffeine gummies offer more than just convenience – they also take less time to absorb. Other caffeinated products, like coffee, tea, and caffeine pills, can take around 45 minutes to digest. However, the caffeine in Mocca Shots dissolves and absorbs quickly through the mouth’s tissues via mucosal delivery, allowing you to feel the full caffeine kick within minutes. Suppose you are like many people who experience digestive discomfort when consuming caffeinated beverages. In that case, you may be happy to hear that caffeine gummies are a way around this issue, as they do not contain any compounds that bother the stomach.