There’s a lot of contradictory information about whether coffee helps you to gain weight, or it aids in shedding a few. How much coffee do you take? If you have a lean body mass, perhaps you should be wondering about it right now.
Some people are of the opinion that coffee intake hampers muscle growth. Or, a negative association exists between them. A study conducted on lab animals shows that the catabolic effect of coffee soon disappears.
Wondering, can I drink coffee if I have LBM? The answer is yes. You can use the performance-increasing abilities of coffee if you have lean body mass. As such, it will produce an anabolic effect, which is the building-up effect.
Coffee and muscles
Coffee and caffeine seem to have an equivalent impact on your regular workout. This impact results when the coffee is attributed to an equal amount of caffeine rather than the caffeine supplement. The reports came from the authors of PloS One that was published in April 2013.
These tests were conducted on eight cyclists. Hence, from these observations, it can be concluded that ingredients present in coffee other than caffeine, is likely to influence your exercise performance. It’s perfect to have a cup of coffee an hour before going to workouts.
However, you should keep the caffeine dose to a limit of 9 milligrams for each kilogram of your body weight. If you take larger doses of caffeine, it could cause serious adverse reactions like insomnia.
Pregnant women should be cautious about drinking coffee. They should consult a physician if they are thinking about coffee intake. Caffeine will have a negative impact on the unborn child. A European journal has published a paper in September 2016 that states about the performance improving abilities of coffee.
The tests were done on 54 physically fit men by using a cycling and weightlifting challenge. It has been found out that a coffee intake along with 300 mg of caffeine helps to prevent fatigue during cycling sprints. As a part of the same study, some authors published another journal in July 2018.
The paper that came in this special edition, highlights that ingesting coffee with 3 mg of caffeine per kilogram of body weight has the ability to make you run faster. These studies were done on 13 runners. When compared with decaffeinated coffee, it shows that drinking caffeinated coffee causes a decrease of 1.3% in the overall time needed to complete a race of 1.6 kilometers.
Drinking coffee can have a positive impact on post-workout soreness, along with performance-enhancement. This particular study reflects that when you drink coffee it has both delayed and immediate effects.
An article that dates back to November 2013 and published in a research journal, clearly illustrates this phenomenon. During the research, nine men were given either a placebo or caffeine just before finishing an intense spell of biceps curls.
Those men were given a dose of caffeine that equals about 3 cups of coffee. This experiment proved that their exercise abilities increased during the test and simultaneously decreased the muscle soreness after the test.
Coffee and lean muscle mass
There are some people who lift weights to gain more lean mass. If you are among those who fall into this category, this section will be useful. According to a study done by Sports Medicine in August 2015, highlights the principle of adaptation.
It states that coffee repeatedly challenges your body and results in an increase in muscle mass along with strength. In general, trainers use to call this particular type of increase in muscle size as hypertrophy. Some authors have raised their concern that caffeine plays an important role in this process.
This report was published in June 2017 in a journal on nutrition and metabolism. Furthermore, a similar paper was submitted by some researchers in the African Journal of alternative medicines in November 2016. The paper describes the test of this hypothesis.
These researchers have included about 24 healthy young adults in this test. These young adults were given a placebo or caffeine during their exercise period stretched for a week long. They tend to cross over in the opposite condition following the second week of exercise.
All the results have shown that caffeine intake resulted in increasing interleukin 6. The researchers can conclude that the results show an anabolic (building-up) effect because of caffeine. Moreover, another report shows a similar anabolic effect of caffeine.
These tests were conducted on 21 men who were given an apple, caffeine, and peat during their resistance training spread over a period of 12 weeks. The reports were published in the Sports Nutrition Journal of June 2016.
Coffee and performance
In spite of all these studies and tests, the anabolic qualities of caffeine don’t seem robust. Some researchers who have reported in Applied Nutrition, Physiology and Metabolism in June 2017, found out that there isn’t any anabolic effect of coffee when tested on lab animals.
Hence, you should take advantage of the indirect outcome of drinking coffee. Another paper that was published in the British Journal Sports Medicine in March 2019 shows that the effects include a hike in muscle strength, muscle endurance, aerobic endurance, and anaerobic power.
If you are having a lean body mass, you can use these performance-enhancing properties to gain a significant increase in muscle mass. A test conducted on 16 individuals shows that coffee motivates people to do more exercise, especially when you have sleep deprivation.
These studies were published in the June 2012 article of the International Journal of exercise metabolism. The gradual increase in training volume will likely help you to increase your lean muscle mass. The researchers have clearly demonstrated that there is a relationship between muscle mass and training volume.
As such, when you spend more on the workout, there will be a gain in muscle mass. However, there is another journal that was published in February 2017. It states that combining exercise and caffeine might lead to heart problems.
However, there is nothing to worry about if you don’t have high blood pressure. It is very important to consult a doctor before starting an exercise regime while ingesting coffee. In this way, you can have a positive relation with ingesting coffee while having a lean body mass.