Is caffeine or tea more effective for muscle recovery?

Caffeine vs Tea for Muscle Recovery

Neither caffeine nor tea has strong evidence supporting direct muscle recovery benefits; however, caffeine (including from coffee) demonstrates superior effects on muscle glycogen resynthesis when combined with carbohydrates post-exercise, making it the preferred choice for recovery when glycogen restoration is the priority. 1

Evidence for Caffeine in Recovery

The most compelling evidence comes from a 2021 randomized clinical trial showing that coffee consumption (containing caffeine) combined with milk after exhaustive exercise resulted in significantly greater muscle glycogen recovery compared to milk alone (102.56 vs 40.54 mmol·kg dw⁻¹), with enhanced glucose and insulin responses during the 4-hour recovery period. 1 This represents a 2.5-fold increase in glycogen resynthesis, which is the primary determinant of muscle recovery capacity for subsequent exercise bouts.

Mechanisms Supporting Caffeine for Recovery

• Glycogen resynthesis enhancement: Caffeine combined with carbohydrates (50g protein + 50g carbohydrate) increases insulin-mediated glucose uptake and glycogen storage. 1
• Metabolic effects: While caffeine's primary ergogenic effects relate to adenosine receptor antagonism and central nervous system stimulation during exercise, its post-exercise benefits appear related to enhanced carbohydrate metabolism. 2

Tea as a Recovery Option

Tea contains significantly lower caffeine content (15-50 mg per 8 oz) compared to coffee (50-300 mg per 8 oz), which may limit its glycogen resynthesis benefits. 2 The available guidelines do not identify tea-specific compounds (beyond caffeine) that enhance muscle recovery markers such as glycogen restoration, protein synthesis, or reduced muscle damage. 2

Polyphenol Considerations

While tea contains polyphenols with potential anti-inflammatory properties, the UEFA expert group statement specifically notes that polyphenol-rich interventions (like tart cherry juice) did not show improved recovery markers of function or subjective soreness in football players. 2 This suggests polyphenol content alone is insufficient for meaningful recovery benefits.

Practical Recovery Protocol

For optimal muscle recovery, prioritize the following hierarchy:

1. Carbohydrate intake: 1 g/kg body mass per hour for 4 hours post-exercise to replenish glycogen stores. 2

2. Protein intake: 20-25g of high-quality protein at 3-4 hour intervals to optimize protein synthesis. 2

3. Caffeine addition: 3-6 mg/kg body mass (approximately 200-400mg for most adults) consumed with carbohydrates enhances glycogen resynthesis. 2, 1

4. Fluid and electrolyte replacement: 100-150% of body mass losses with sodium-containing beverages. 2

Important Caveats

• Timing matters: Caffeine's recovery benefits are demonstrated when consumed immediately post-exercise with adequate carbohydrates, not in isolation. 1

• Sleep interference: High-dose caffeine post-exercise may impair sleep quality, which is critical for recovery. Limit intake to earlier in the day or use lower doses (<3 mg/kg). 2

• Individual response: Caffeine effects show high inter-individual variability related to genetic factors (CYP1A2, ADORA2A polymorphisms) and habitual intake, though these don't appear to affect resistance exercise benefits. 3

• Not a standalone solution: Neither caffeine nor tea replaces the fundamental recovery requirements of adequate carbohydrate, protein, and fluid intake. 2

The evidence clearly favors caffeine (delivered via coffee or other sources) over tea for muscle recovery when combined with appropriate macronutrient intake, primarily through enhanced glycogen resynthesis mechanisms.