The Surprising Benefits of Coffee for Muscle Health

A new study has shown that coffee may have a positive effect in slowing the loss of muscle mass as we age, also known as atrophy.

Age-related muscle loss has long been one of the major challenges to healthy aging. In addition to helping us move, muscles play an essential role in metabolism, contributing to bone density and supporting immune function. As muscle tissue begins to degenerate, people face challenges related to mobility, increased muscle weakness and a general decline in quality of life, according to Rolling Out (USA).

Recent findings published in the scientific journal Frontiers in Nutrition (Switzerland) show that coffee drinkers, especially those who drink coffee regularly, may have up to 13% more muscle mass than those who do not drink coffee.

You can drink a cup of coffee before exercising to increase your workout performance.

PHOTO: AI

Two “miracle” compounds in coffee help maintain muscle

While exercise and proper nutrition are key to maintaining muscle mass, using coffee as a supplement is an exciting step forward in research on the familiar beverage. Regular coffee drinkers had 11 to 13 percent more muscle mass than non-coffee drinkers, according to a study of more than 8,300 adults in the United States.

In particular, the two most studied compounds in coffee, caffeine and chlorogenic acid, are thought to work in tandem to promote muscle health. Caffeine, known for its stimulant effects, not only increases energy and improves physical performance, but also slows down fatigue during exercise. This makes coffee capable of enhancing physical performance – a crucial factor in maintaining muscle mass.

Additionally, the high levels of chlorogenic acid in coffee help combat oxidative stress, one of the main culprits of muscle aging. Oxidative stress occurs when free radicals (bad molecules) damage cells, including muscle fibers. By neutralizing these free radicals, chlorogenic acid can reduce muscle degradation, promoting healthier muscle tissue.

Coffee’s anti-inflammatory properties also play a role. Chronic inflammation is linked to muscle loss and many other age-related health problems. By reducing inflammation in the body, coffee may help support muscle recovery and regeneration. This is especially important for older adults, who may recover more slowly from physical exertion. Combined with other healthy habits like exercise and a balanced diet, coffee may serve as a useful supplement to help preserve muscle function.

Drinking coffee should be combined with a healthy lifestyle and regular physical activity to maintain muscle mass, especially in the elderly.

PHOTO: AI

What should be done to maximize the benefits of coffee?

Nutritionists emphasize the importance of a comprehensive strategy that includes balanced nutrition, regular physical activity, adequate hydration, and adequate rest.

While coffee can help maintain muscle, it should not be used as a sole solution but should be combined with other healthy habits. A high-protein diet rich in lean meats, beans and dairy products provides the necessary conditions for muscle growth and recovery.

It is important to drink coffee in moderation. Too much can lead to negative side effects, such as disrupted sleep or increased heart rate. Experts recommend that coffee be enjoyed in moderation, ideally in the morning, to minimize any negative effects on sleep or overall health. It is also worth noting that adding too much sugar or cream to your coffee can negate some of the potential benefits of coffee.

Source: https://thanhnien.vn/cong-dung-dang-ngac-nhien-cua-ca-phe-doi-voi-suc-khoe-co-bap-18525020319022879.htm