How does drinking coffee affect muscles?

SKĐS - More than just a familiar drink to start the day, coffee also possesses surprising benefits for muscles.

1. The effects of caffeine on muscles

The main component in coffee that affects muscles is caffeine, a naturally occurring alkaloid with the formula C₈H₁₀N₄O₂. When you drink coffee, caffeine is absorbed through the stomach and small intestine, enters the bloodstream after about 30-60 minutes, and is then distributed throughout the body, including the brain and musculoskeletal system.

The core mechanism of caffeine is to inhibit adenosine receptors, the chemical that causes drowsiness and slows down the body. When adenosine is blocked, the central nervous system is activated, and nerve signals to the muscles are transmitted more strongly, helping muscles contract more efficiently and recover faster after exertion.

In addition, once in the liver, caffeine is metabolized into three substances that directly benefit muscle performance during exercise:

• Paraxanthine helps to accelerate the breakdown of fat into energy.
• Theobromine dilates blood vessels, improving circulation.
• Theophylline supports respiratory function.

More than just a familiar drink to start the day, coffee also offers many benefits for health and muscles.

2. Drinking coffee before exercise is noticeably more effective.

One of the most researched benefits of caffeine is its ability to enhance exercise performance. When you drink a cup of coffee about an hour before exercising, caffeine encourages the body to prioritize burning fat over glycogen (the sugar stored in muscles). This helps prolong the energy supply to the muscles, delaying the point at which muscle fatigue occurs.

Scientists have noted that at a dose of 5 mg of caffeine per kilogram of body weight, equivalent to about two cups of coffee, endurance performance can improve by up to 5%. Caffeine also helps reduce muscle soreness and fatigue during exercise, while improving muscle contraction and coordination.

3. Trigonelline and aging muscles

Beyond caffeine, a 2024 study published in the journal Nature Metabolism by a scientific alliance of Nestlé Research and the National University of Singapore (NUS Medicine) revealed that another compound, trigonelline, in coffee has a significant effect in protecting muscles from aging.

Trigonelline is a precursor of NAD⁺ (nicotinamide adenine dinucleotide), an essential molecule in energy metabolism in muscle cells. Studies show that when trigonelline levels in the body are low, the risk of sarcopenia (a condition of progressive muscle loss with age) increases significantly. Sarcopenia currently affects about 10-16% of people over 65 years old globally, and can reach up to 40% in people over 80 years old.

More importantly, when trigonelline was added to aged mice and human cells in experiments, scientists observed improved muscle function, increased NAD⁺ levels, and slowed muscle degeneration. This is a promising scientific indication of the role of coffee in supporting long-term muscle health.

To be effective, coffee should be consumed in moderation and at the right times.

4. Coffee and muscle mass

A large-scale epidemiological study published in Frontiers in Nutrition in 2024, surveying thousands of American adults from the national NHANES dataset, concluded that moderate coffee and caffeine consumption is associated with higher skeletal muscle mass , regardless of sex, age, or race.

This is consistent with many previous studies in Japan and South Korea, countries with high coffee consumption rates, which noted an inverse correlation between regular coffee consumption and the risk of muscle loss in older adults.

Researchers explain the mechanism through two main approaches: coffee activates autophagy (cellular recycling), which helps remove damaged muscle proteins; and it stimulates muscle satellite cells, specialized stem cells responsible for regenerating and repairing muscle tissue, enhancing cell division and DNA synthesis.

5. What precautions should be taken when drinking coffee to avoid harm?

The safe recommendation from the USDA (United States Department of Agriculture ) and EFSA (European Food Safety Authority) is no more than 400 mg of caffeine per day , equivalent to 3-4 cups of coffee. This level provides benefits without harming the health of healthy adults.

Despite its many benefits for muscles, coffee still needs to be used correctly. Drinking too much caffeine (over 500 mg/day, or more than 4-5 cups of coffee) can cause abnormal muscle spasms and disrupt sleep, which is the most crucial time for muscle recovery. Conversely, abruptly cutting out caffeine after a period of regular use can lead to muscle soreness due to withdrawal symptoms.

Furthermore, excessive caffeine intake can hinder calcium absorption, potentially increasing the risk of osteoporosis and indirectly affecting musculoskeletal function. Pregnant women, people with osteoporosis, or those at risk of iron deficiency should exercise caution and consult their doctor before consuming large amounts of coffee.

Coffee offers many health benefits for muscles at all ages. The important thing is to avoid overconsumption, not to drink coffee after 2 PM to prevent sleep disruption, and to combine it with a diet rich in protein and regular physical exercise.

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Source: https://suckhoedoisong.vn/uong-ca-phe-tac-dong-nhu-the-nao-den-co-bap-169260517150942782.htm