A New Study Suggests Coffee May Help Preserve Muscle Mass—Here’s What Experts Say
Plus see more easy ways to maintain strong, healthy muscles.
For many of us, it wouldn’t be a good day without a cup of coffee (or two). It’s no secret that your daily brew provides several benefits besides a boost in energy. And now, coffee might also help with healthy aging. A recent study has found a connection between daily coffee consumption and higher muscle mass. The findings suggest that coffee could play a role in maintaining muscle health as we age.
We spoke with two registered dietitians who help break down the study’s results. Keep reading to learn the potential benefits of coffee for muscle mass and effective ways to prevent age-related muscle loss.
The coffee muscle mass study findings
Researchers at the University of Nottingham analyzed data from over 8,300 adults aged 20 to 80. Participants were asked about their coffee consumption habits and underwent muscle mass assessments.
Woman's World Answers
The results, published in the journal Frontiers in Nutrition in August 2024, revealed a significant association between coffee consumption and muscle mass. Specifically, daily coffee drinkers had 11 to 13 percent higher muscle mass compared to non-coffee drinkers. This association was independent of other factors that could influence muscle mass such as age, sex, physical activity and diet.
What is muscle mass?
Muscle mass refers to the amount of muscle tissue in your body. As we age, our muscle mass and strength naturally decline, a process known as sarcopenia. “Existing research suggests [sarcopenia] begins as early as age 30 and can accelerate after 50,” says Yaa Boayke, RDN, CPT, Nutrition Consultant and Body Data Practitioner.
The condition can lead to various consequences including falls, fractures, frailty, hospitalizations and a slower metabolism. “Maintaining muscle mass is important as you age for your overall mobility, function and ability to do basic activities of daily living,” adds Chris Mohr, PhD, RD, Fitness and Nutrition Expert for Fortune Recommends.
How coffee may improve muscle mass
Several potential factors may contribute to the observed association between coffee intake and muscle mass:
- Caffeine content: Caffeine has been shown to have ergogenic properties. Mohr says this means it “boosts your energy and potentially makes workouts more effective,” helping to build muscle mass over time.
- Antioxidants: “Polyphenols in coffee, which act as antioxidants, reduce oxidative stress and inflammation, both of which contribute to muscle loss as we age,” says Boayke.
- Increased physical activity: “Many individuals feel more energized after drinking coffee, which could lead to more daily movement, whether it’s through exercise or daily activities that help preserve muscle,” says Boayke.
Should you start drinking coffee to improve your muscle mass?
Importantly, the study did not prove that drinking coffee directly causes increased muscle mass. Rather, it identified a strong association. More research is needed to fully understand the underlying mechanisms.
Still, if you enjoy drinking coffee, Mohr says it may be a beneficial addition. “A few cups of coffee a day, roughly three to four, could be beneficial for many, but moderation is key,” he notes.
“Too much coffee can lead to unwanted side effects like increased heart rate, anxiety and disrupted sleep,” adds Boayke.
Before increasing your intake, Mohr suggests, “Consider the time of day you drink it, as later may interfere with sleep, and consider your tolerance to caffeine and your overall health.” Consult with your healthcare provider, especially if you have underlying health conditions like high blood pressure and heart disease.
Simple ways to prevent the loss of muscle mass
“Coffee may have some beneficial properties, but it’s not independently going to improve muscle mass without those other factors,” adds Mohr. To preserve muscle strength as you age, Boayke and Mohr advise incorporating the following strategies into your lifestyle:
Try strength and resistance training
“Regular resistance exercises are the most effective way to maintain muscle mass,” says Boakye. These involve using weights, resistance bands or your body weight to work your muscles. “Training that targets [all] major muscle groups two to four times per week is recommended.”
Follow a balanced diet
Mohr says to “eat a protein-rich diet,” that also includes “vitamins, minerals and antioxidants.” Protein is crucial for muscle repair and growth.
Get adequate sleep
“Prioritize quality sleep for muscle repair and growth,” says Mohr. Aim for seven to nine hours of quality sleep each night.
Exercise regularly
“Beyond structured exercise, staying active throughout the day with walking, stretching or even gardening can help maintain muscle mass,” especially in older adults, says Boayke.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
