Who doesn’t love a hot cup of coffee in the morning? You might enjoy this popular beverage for a dose of caffeine or because you enjoy its aroma and taste. But beyond the ritualistic pleasure of sipping a cup of coffee, studies show this popular beverage has potential health benefits that extend to muscle health.
For example, studies show drinking coffee in moderation may lower the risk of neurodegenerative diseases, like Parkinson’s disease, and fatty liver disease. Plus, sipping a cup of coffee or two gives you a burst of energy and a mood lift. Now research finds another potential benefit of sipping coffee. Research suggests that drinking coffee may help preserve muscle as you age. Let’s dig deeper!
Coffee and Muscle Mass: A Surprising Connection
According to a study published in Frontiers in Nutrition, coffee may combat sarcopenia, the age-related loss of muscle mass that so many people experience. To reach this conclusion, researchers looked at data from 8,300 middle-aged adults compiled from the National Health and Nutrition Examination Survey (NHANES). They measured the muscle mass of the subjects via bone density scans. They also questioned them about their coffee drinking habits, especially the quantity of coffee they drank over the previous 24 hours.
Their findings? Participants who consumed more coffee had more appendicular muscle mass, the muscle mass we carry in our arms and legs. The results were most significant for participants with a body mass index (BMI) of less than 30.
There are some caveats. Since this wasn’t a randomized clinical trial, it can’t show causation. There could be other factors that coffee drinkers share that can account for the muscle mass benefits. Plus, they only looked at coffee consumption over a 24-hour period.
Theories Behind the Coffee-Muscle Link
While the study found an association between coffee consumption and muscle mass, we’ll need more research to show drinking coffee itself preserves muscle mass in a causal way. Experts are still looking at why this connection might exist. One theory is that coffee’s antioxidant and anti-inflammatory properties could play a role.
Coffee contains an abundance of antioxidants, including hydrocinnamic acids, polyphenols, and chlorogenic acid. The antioxidant content of coffee varies with the altitude at which it grew and how it was roasted and processed. Antioxidants help fight free radicals and calm inflammation, a contributor to muscle breakdown. Inflammation triggers muscle breakdown and interferes with the ability of muscles to repair. The hope is that drinking coffee could slow this process and help preserve muscle loss.
Another hypothesis stems around autophagy, a cellular process that aging cells use to “recycle” themselves. When cells engage in autophagy, they break down damaged proteins and cellular structures that no longer serve them. This gives them a fresh start and the ability to create newer, more efficient cellular components. Coffee and caffeine might enhance autophagy, thereby supporting muscle health. Additionally, coffee could influence the function of myosatellite cells. These cells are precursors to muscle cells and may contribute to muscle maintenance.
Be Aware of the Limitations of This Study
Although these theories make sense and hold promise, the study itself had some limitations. For one, researchers relied on people to self-report how much coffee they drank. This strategy suffers from recall bias. Some people have trouble recalling how much of certain foods and beverages they consume. So, it’s compelling but needs more research.
What you shouldn’t take away from this is that coffee alone is a magic bullet against sarcopenia. To slow the rate at which you lose muscle mass, you need an integrated approach – physical activity and a balanced diet that contains enough protein. Strength training is the best lifestyle strategy you have against muscle loss. Focus on compound exercises that work multiple muscle groups at once to make your workout most efficient. Consistency counts too!
Coffee’s Role in a Healthy Lifestyle
Before brewing an extra pot of coffee, know that too much caffeine has downsides for some people. The Food and Drug Administration (FDA) suggests limiting yourself to no more than 400 milligrams of caffeine per day. (around 4 cups of brewed coffee) They have determined that most people can consume this amount without serious side effects. However, people metabolize caffeine at varying rates. Slow metabolizers are at higher risk of side effects, like anxiety, heart palpitations, blood pressure elevations, and even cardiac events.
Plus, you may need to limit caffeine if you have certain health problems, like heart disease or poorly controlled hypertension, or if you take certain medications. So, talk to your healthcare provider about how much caffeine is right for you. And don’t forget that drinking coffee late in the day can make it harder to fall asleep at night. A good rule of thumb is to stop drinking caffeinated coffee after 12:00 pm or switch to decaf. Decaffeinated coffee still contains antioxidants and offers some of the same health benefits as its caffeinated cousin. Plus, it won’t make you jittery!
Conclusion
If you enjoy drinking coffee, it may have an additional benefit – muscle preservation. But don’t count on it to help you retain muscle and stay strong unless you combine it with other lifestyle habits like strength training, a diverse nutrient-rich diet that contains enough protein, adequate sleep, and stress management. So, enjoy your coffee, but don’t forget to work your muscles against resistance and high-quality protein.
References:
- Ice) R. Coffee and Antioxidants: Everything You Need to Know. Healthline. Published February 20, 2019. Accessed October 23, 2024. https://www.healthline.com/nutrition/coffee-worlds-biggest-source-of-antioxidants
- Yin H, Zhu W, Guo L, Li W, Liang M. Association between coffee intake and skeletal muscle mass among U.S. adults: a population-based study. Front Nutr. 2024 Aug 7;11:1390309. doi: 10.3389/fnut.2024.1390309. PMID: 39171111; PMCID: PMC11335506.
- Yashin A, Yashin Y, Wang JY, Nemzer B. Antioxidant and Antiradical Activity of Coffee. Antioxidants (Basel). 2013 Oct 15;2(4):230-45. doi: 10.3390/antiox2040230. PMID: 26784461; PMCID: PMC4665516.
- Ice) R. Decaf Coffee: Good or Bad? Healthline. Published July 29, 2020. Accessed October 23, 2024. https://www.healthline.com/nutrition/decaf-coffee-good-or-bad
- Grima-Terrén M, Campanario S, Ramírez-Pardo I, Cisneros A, Hong X, Perdiguero E, Serrano AL, Isern J, Muñoz-Cánoves P. Muscle aging and sarcopenia: The pathology, etiology, and most promising therapeutic targets. Mol Aspects Med. 2024 Sep 22;100:101319. doi: 10.1016/j.mam.2024.101319. Epub ahead of print. PMID: 39312874.
- Larsson L, Degens H, Li M, et al. Sarcopenia: Aging-Related Loss of Muscle Mass and Function. Physiological Reviews. 2019;99(1):427-511. doi:https://doi.org/10.1152/physrev.00061.2017
References:
Obesity. Volume 24, Issue8. August 2016. Pages 1612-1619.
Quick and Dirty Tips. “Double Your Protein, Lose More Fat”
Clin Sci (Lond). 2011 Sep;121(6):267-78. doi: 10.1042/CS20100597.
Int J Obes Relat Metab Disord. 1996 May;20(5):393-405.
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