Coffee for Muscle Growth and Fat Loss: What the Latest Study Shows

Good news, coffee lovers: Your favorite hot beverage is more than just a morning pick-me-up.

A new study published in the scientific journal Nutrients (2024) reveals that drinking three cups of coffee per day can increase muscle mass and decrease body fat —and the type of roast you choose makes a big difference.

Let’s get into the new research…

The Surprising Benefits of Coffee for Muscle Growth and Fat Loss

Spanish researchers conducted a controlled, randomized study to examine how different types of coffee impact body composition . 

They recruited 38 middle-aged men and women with a BMI between 25 and 30 and had them drink either regular roasted coffee or light roasted coffee for 12 weeks.

Each 200 mL cup of regular roasted coffee contained:

• 70 mg caffeine
• 150 mg hydroxycinnamic acid
• 150 mg chlorogenic acid

Each cup of light roasted coffee contained:

• 130 mg caffeine
• 400 mg chlorogenic acid
• 400 mg hydroxycinnamic acid

After the initial 12-week phase, participants took a 2-week break from coffee, then switched to the other roast for another 12 weeks.

Light Roast vs. Regular Roast: Which Is Better for Your Body?

Both types of coffee led to fat loss and muscle gain, but the light roast delivered the most significant results:

Light Roasted Coffee: Subjects lost 3 pounds of body fat and gained 3 pounds of muscle.

Regular Roasted Coffee: Subjects lost 2 pounds of body fat and gained 1 pound of muscle.

This confirms that coffee isn’t just a metabolism booster—it may also support muscle growth and fat loss at the same time.

How Coffee Helps with Fat Loss and Muscle Building

The researchers attributed the results to the coffee’s polyphenols, such as chlorogenic acid and hydroxycinnamic acid, along with caffeine. 

These compounds have been shown in previous studies to enhance fat oxidation and metabolic rate.

As for muscle growth, the mechanisms aren't fully understood, but animal studies suggest that coffee may:

• Accelerate muscle regeneration by increasing satellite cell DNA synthesis.
• Lower myostatin levels, a protein that inhibits muscle growth.

While more research is needed to fully understand how coffee supports muscle building, the evidence so far suggests it’s a powerful addition to your daily routine.

The Role of Polyphenols and Caffeine in Coffee’s Effectiveness

If you’re looking to burn fat and build muscle, consider adding three cups of light roast coffee to your daily routine . 

The lighter roast contains higher amounts of the beneficial polyphenols and caffeine that appear to maximize results.

Tips for Maximizing Coffee's Muscle and Fat-Burning Effects

Here are some tips for getting the most out of your coffee:

• Choose light roast varieties for higher polyphenol and caffeine content.
• Stick to black coffee without added sugars or creamers to keep calories low.
• Pair your coffee intake with a solid training and nutrition program to maximize muscle gains and fat loss.

FAQ: Coffee for Muscle Growth and Fat Loss

1. How does coffee help with fat loss?

Coffee contains polyphenols like chlorogenic acid and hydroxycinnamic acid, along with caffeine, which work together to increase fat oxidation and metabolic rate, helping your body burn more fat throughout the day.

2. Can drinking coffee really help build muscle?

Yes, according to research, coffee may support muscle growth by accelerating muscle repair, boosting satellite cell activity, and lowering myostatin levels, a protein that inhibits muscle growth.

3. Is light roast coffee better than dark roast for muscle and fat benefits?

Yes, light roast coffee contains more polyphenols and caffeine, which have been shown to provide greater fat-burning and muscle-building effects compared to darker roasts.

4. How much coffee should I drink to see results?

The above study found optimal benefits with three cups per day, which provided sufficient polyphenols and caffeine to influence body composition positively.

5. Should I drink coffee before or after my workouts?

Drinking coffee before your workouts can boost performance, energy, and fat burning. However, coffee can be consumed at many other times during the day (morning, afternoon, etc).

Reference

Fernandez-Cardero, A., et al. 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 16:2848, 2024.

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