Coffee for Muscle Growth Key Points
- Recent studies suggest that coffee for muscle growth could be a new frontier, with benefits reaching beyond caffeine alone. This study suggests that daily consumption of coffee (i.e., 3 cups of coffee per day), especially lightly roasted coffee rich in polyphenols, can help reduce body fat percentage while supporting slight increases in muscle mass among individuals with overweight or obesity.
- Lightly roasted coffee, with its higher concentration of hydroxycinnamic acids, showed more pronounced reductions in body fat, particularly in the abdominal area, than regular roasted coffee.
Coffee for Muscle Growth? Is it too Good to be True?
Coffee is more than just a daily pick-me-up. Emerging research reveals its potential benefits for body composition, particularly in promoting muscle growth and fat loss. Caffeine has long been associated with metabolism boosts and increased exercise performance. Still, recent studies suggest that coffee for muscle growth could be a new frontier, with benefits reaching beyond caffeine alone.
A new study, “Consumption of a Coffee Rich in Phenolic Compounds May Improve the Body Composition of People with Overweight or Obesity: Preliminary Insights from a Randomized, Controlled and Blind Crossover Study,” published in Nutrients by Fernández-Cardero, Á. et al. (2024), which sheds light on how using coffee for muscle growth might impact body composition.1 This article examines the findings of the study and explores whether coffee for muscle growth is too good to be true.
Overview of the Study Protocol
In this study, the researchers set out to understand how coffee rich in phenolic compounds affects body composition, especially in terms of muscle mass and fat levels. Sixty individuals with a BMI ranging between 25 and 35 participated in a crossover design study, which allowed each participant to try both types of coffee – a lightly roasted coffee (LRC) with higher phenolic content and a regular roasted coffee (RC) with lower phenolic content. This unique approach minimized variables, as each participant’s results with one coffee type could be compared to their own results with the other coffee type, enhancing reliability and accuracy.
The participants consumed three cups of coffee daily over two 12-week phases, with a 2-week “washout” period in between to reset their systems. They had to maintain their usual diet and avoid other caffeinated products, ensuring that any observed effects on body composition would result solely from the coffee consumed during the study.
Each coffee type had distinct nutritional properties:
Lightly roasted coffee (LRC): Contained 400 mg of hydroxycinnamic acids and 130 mg of caffeine per 200 mL cup, totaling around 1200 mg of polyphenols and 390 mg of caffeine daily.
Regular roasted coffee (RC) Contained 150 mg of hydroxycinnamic acids and 70 mg of caffeine per 200 mL cup, providing 450 mg of polyphenols and 210 mg of caffeine daily.
Blood pressure, body composition through bioimpedance, and other metabolic parameters were measured periodically to assess the impact of coffee over time.
Key Findings from the Study
The results revealed some intriguing effects on both muscle mass and fat levels. Regular consumption of the lightly roasted coffee (LRC) was associated with more pronounced reductions in body fat percentage, while both coffee types contributed to slight muscle mass gains:
Reduction in Body Fat: Both lightly roasted and regular roasted coffee helped reduce fat mass. However, the reduction was more substantial with lightly roasted coffee, which had a higher phenolic content. Lightly roasted coffee decreased body fat by 1.4%, while regular roasted coffee led to a 1.0% reduction. Notably, fat loss was more prominent in the abdominal area, hinting at the potential of polyphenol-rich coffee for targeting stubborn belly fat.
Increase in Muscle Mass: Muscle mass increased modestly in participants who consumed both types of coffee. Lightly roasted coffee led to a muscle mass gain of about 0.8%. In comparison, regular roasted coffee saw a 0.7% increase, suggesting that the caffeine and polyphenols in coffee may contribute to muscle preservation and growth, even in the absence of dietary or exercise changes.
No Significant Changes in Body Weight: Despite the positive impact on body composition, neither coffee type resulted in significant changes in total body weight. This could be due to the simultaneous reduction in fat and gain in muscle mass balancing each other out, which is often the case when people lose fat and gain muscle simultaneously.
Visceral Fat Reduction: Although not statistically significant, lightly roasted coffee showed a trend toward reducing visceral fat, the deep belly fat linked to health risks. This suggests that lightly roasted coffee may be particularly effective in targeting abdominal fat, though more extensive research is needed to confirm this finding.
Why Coffee May Support Muscle Growth and Fat Loss
The unique combination of caffeine and polyphenols in coffee works synergistically to impact body composition positively. Caffeine is known to boost metabolism and thermogenesis, increasing calorie burn even at rest. At the same time, polyphenols, especially hydroxycinnamic acids found in coffee, may further enhance fat oxidation and inhibit fat storage.2,3
Imagine caffeine and polyphenols as workout partners: caffeine gives an immediate energy surge, helping you stay active and burn calories, while polyphenols provide a longer-lasting effect, improving fat metabolism over time.2 Studies show that caffeine alone can increase energy expenditure and mobilize fat stores, leading to weight loss.4 Still, when combined with polyphenols, it can also reduce inflammation, making it easier for the body to lose fat.3
Another fascinating aspect is the increase in muscle mass observed in the study despite participants not changing their physical activity. While muscle growth is usually attributed to resistance training, the polyphenols in coffee may help preserve lean mass. Animal studies suggest that polyphenols can activate pathways involved in muscle protein synthesis, potentially promoting muscle gains even with minimal exercise.5-7 Additionally, the anti-inflammatory properties of polyphenols can further support muscle health by reducing inflammation-induced muscle degradation, thereby promoting a favorable environment for muscle growth.8
Bioactive Compounds in Coffee and Cardiometabolic Benefits
Increasing the consumption of foods rich in bioactive compounds, like polyphenols, has proven to have health benefits, particularly in combating obesity and improving cardiometabolic health.9 Coffee is Europe’s primary dietary source of polyphenols, specifically phenolic acids, due to its rich and complex composition containing over one thousand phytochemicals, as well as various macro- and micronutrients.10 However, the chemical profile of coffee varies significantly based on factors like coffee variety, quality, and especially roasting degree.
This study offers exciting preliminary evidence that coffee, especially when rich in phenolic compounds, could support muscle growth and fat loss. The lightly roasted coffee showed particular promise for reducing body fat, especially in the abdominal area, while both coffee types helped increase muscle mass modestly. These findings suggest that coffee could be an effective tool for those aiming to improve their body composition without major lifestyle changes when consumed in moderation.
While further research is needed to fully understand coffee’s role in fat loss and muscle growth, this study provides a strong foundation for future studies exploring the potential of coffee for muscle growth. So, next time you reach for your morning cup, remember that coffee might just be offering more than a caffeine boost—it could be helping you on your fitness journey
Practical Applications: How to Use Coffee for Muscle Growth and Fat Loss
Based on the study findings, here are a few practical tips for leveraging coffee to support your body composition goals:
Opt for Lightly Roasted Coffee: Choosing a lightly roasted, high-phenolic coffee may offer the most benefits if you’re serious about using coffee for muscle growth and fat loss. The higher polyphenol content, as seen in the study’s lightly roasted coffee, could help maximize fat loss, particularly in the abdominal area.11
Stick to Moderate Amounts: The study used three two hundred milliliters cups daily, which is a reasonable amount for most adults. Higher caffeine intake may have negative effects, so moderation is key to reaping the benefits without overstimulation.12
Avoid Adding High-Calorie Extras: To keep your coffee aligned with your fitness goals, avoid adding sugar or high-calorie creamers, which could negate the fat-loss benefits.
Incorporate Other Lifestyle Factors: While coffee may aid muscle growth and fat loss, combining it with regular exercise and a balanced diet will likely yield the best results. Think of coffee as a support rather than the primary driver of your body composition goals.
References
1 Fernández-Cardero, Á., Sierra-Cinos, J. L., Bravo, L. & Sarriá, B. Consumption of a Coffee Rich in Phenolic Compounds May Improve the Body Composition of People with Overweight or Obesity: Preliminary Insights from a Randomized, Controlled and Blind Crossover Study. Nutrients 16 (2024). https://doi.org/10.3390/nu16172848
2 Kurobe, K., Nakao, S., Nishiwaki, M. & Matsumoto, N. Combined Effect of Coffee Ingestion and Repeated Bouts of Low‐intensity Exercise on Fat Oxidation. Clinical Physiology and Functional Imaging 37, 148-154 (2015). https://doi.org/10.1111/cpf.12279
3 Pan, M. H., Tung, Y. C., Yang, G., Li, S. & Ho, C. T. Molecular Mechanisms of the Anti-Obesity Effect of Bioactive Compounds in Tea and Coffee. Food & Function 7, 4481-4491 (2016). https://doi.org/10.1039/c6fo01168c
4 Starling-Soares, B., Pereira, M. & Renke, G. Extrapolating the Coffee and Caffeine (1,3,7-Trimethylxanthine) Effects on Exercise and Metabolism—A Concise Review. Nutrients 15, 5031 (2023). https://doi.org/10.3390/nu15245031
5 Aoki, Y., Ozawa, T., Numata, O. & Takemasa, T. High-Molecular-Weight Polyphenol-Rich Fraction of Black Tea Does Not Prevent Atrophy by Unloading, but Promotes Soleus Muscle Mass Recovery From Atrophy in Mice. Nutrients 11, 2131 (2019). https://doi.org/10.3390/nu11092131
6 Aoki, Y., Ozawa, T., Takemasa, T. & Numata, O. Black Tea High-Molecular-Weight Polyphenol-Rich Fraction Promotes Hypertrophy During Functional Overload in Mice. Molecules 22, 548 (2017). https://doi.org/10.3390/molecules22040548
References
7 Nikawa, T., Ulla, A. & Sakakibara, I. Polyphenols and Their Effects on Muscle Atrophy and Muscle Health. Molecules 26, 4887 (2021). https://doi.org/10.3390/molecules26164887
8 Yahfoufi, N., Alsadi, N., Jambi, M. & Matar, C. The Immunomodulatory and Anti-Inflammatory Role of Polyphenols. Nutrients 10, 1618 (2018). https://doi.org/10.3390/nu10111618
9 Zhang, Y., Balasooriya, H., Sirisena, S. & Ng, K. The effectiveness of dietary polyphenols in obesity management: A systematic review and meta-analysis of human clinical trials. Food Chemistry 404, 134668 (2023). https://doi.org/https://doi.org/10.1016/j.foodchem.2022.134668
10 Zamora-Ros, R. et al. Dietary polyphenol intake in Europe: the European Prospective Investigation into Cancer and Nutrition (EPIC) study. European Journal of Nutrition 55, 1359-1375 (2016). https://doi.org/10.1007/s00394-015-0950-x
11 Sanchez, J. M. Methylxanthine Content in Commonly Consumed Foods in Spain and Determination of Its Intake during Consumption. Foods 6 (2017).
12 Efsa Panel on Dietetic Products, N. & Allergies. Scientific Opinion on the safety of caffeine. EFSA Journal 13, 4102 (2015). https://doi.org/https://doi.org/10.2903/j.efsa.2015.4102
