Research
Micronutrients & recovery
Caffeine supplementation does not negatively impact glycogen resynthesis during the recovery phase when co-ingested with carbohydrates.
You can safely consume caffeine after your workout, even if you are taking carbohydrates for recovery. It will not stop your muscles from refueling, and one study showed it might actually help store glycogen 66% faster than carbs alone. Just time it so it doesn't disrupt your sleep.
GoodRefutesHIGH confidence
caffeine supplementation followed by exogenous carbohydrate in the recovery phase did not negatively impact glycogen resynthesis.
Why this rating
Supported by specific studies (Battram, Pedersen), but one study showed enhanced synthesis.
Source
International society of sports nutrition position stand: caffeine and performance
Erica R. Goldstein et al. · Journal of the International Society of Sports Nutrition · 2010
narrative_reviewCited 686×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →