Protein shakes are such an integral part of the fitness world that nearly every trainer will recommend them. Unfortunately, many people think “shakes will make me bulky,” but that’s not really true, depending on your goals. The benefits of protein shakes after workouts do include an increase in muscle growth, but they go well beyond that.
If you want to lose weight, protein will help. Following an endurance training plan? Protein helps.
But, which benefit claims are true and which are anecdotal?
Let’s find out.
5 Benefits of Protein Shakes After Workouts
1. Boost Lean Muscle Mass
One of the most “popular” benefits of drinking protein shakes after workouts is that it will increase lean muscle mass. An interesting study found that consuming even a minimally higher amount of protein over several months led to an increase in lean body mass.
However, there’s also an interesting systematic study on protein supplements that everyone needs to read.
The study found:
Supplemental protein doesn’t impact lean mass or muscle in the first few weeks of training
Protein may promote hypertrophy, leading to enhanced muscle gain over the long-term
So, there is a period in an untrained lifter’s journey where the protein supplement they’re taking doesn’t provide much benefit. However, as you continue to take the supplement, it may help with:
Improvement in aerobic power
Increase in anaerobic power
Gaining strength
You just need to continue training and keep your diet adequate to achieve these results.
2. Protein Leads to Higher Muscle Strength and Size
Dietary protein supplementation was the focus of a meta-analysis of 49 studies with a total of 1,863 participants. The study found that protein supplementation helped:
Improve muscle size
Increase muscle strength
Interestingly, resistance-trained individuals experienced higher benefits than those without resistance training experience. This goes with our previous point, which shows that your muscles respond better to protein when you have experience in the gym.
However, you can enjoy the benefits of protein shakes after workouts even if you’re new to exercise. You just need to continue with your training and after a few months, the protein will make a difference in muscle size and strength.
3. Promotes Muscle Recovery
Walk into the gym or wherever you exercise, breakdown your muscle fibers and wait for recovery. For many people, this is the simplest way to explain how muscle growth occurs. When your muscles heal and recover, they come back stronger.
One recent study found that consuming whey protein after a workout leads to:
Greater muscle recovery
Greater recovery than a similar caloric drink
So, if you’re pushing yourself hard, lifting heavy weights and trying to really maximize your results, protein can help with recovery.
4. Satiate You Until You Have Healthy Food Options
The American Journal of Clinical Nutrition released a report in 2015 that was a massive meta-analysis of over 30 studies over the last 20 years. The conclusion was that people who consumed 1.2 – 1.6 grams of protein per kilogram, normally with 25 – 30g per meal, experienced improvements in:
Weight loss
Fat mass loss
Satiety
It’s not uncommon for people to hit the gym and stop off for a burger on the way home because they’re starving. But, unfortunately, most people are starving when they leave the gym and then make poor dietary choices.
Protein shakes after a workout offer a healthy way to consume calories and stay satiated until you get home.
And if you workout at home, the shake will help fuel your body while you cook up something delicious to eat.
5. BCAAs Protein Muscle Protein Synthesis
Protein supplements may (depending on the product chosen) be filled with branched-chain amino acids (BCAAs). BCAAs have been thought to help stimulate protein synthesis for more than 35 years.
And there have been a lot of contradicting studies.
Essential amino acids (EAAs) seem to be the limiting factor in the above study. However, when BCAAs are mixed with a high-end protein shake containing EAAs, it can help promote muscle protein synthesis.
Should I Drink Protein Before or After My Workout?
One study of note found that muscle gain was the same whether a person consumed protein right before or after their workout. While many in the fitness industry will promote the benefits of protein shakes after workouts as the only option, there are studies showing that the 30-minute anabolic window may be longer and others showing that pre- or post-workout protein shakes will provide similar results.
Note: If you don’t like whey protein or it’s difficult for you to digest, you definitely want to read our article on pea protein benefits.
Pre Workout vs Protein Powder
We’ve delved deep into the benefits of protein shakes after a workout, but what about a pre-workout? A pre-workout is often low-calorie and may not have any protein included at all. In fact, let’s take a look at the top-selling pre-workout on Amazon: Cellucor C4 Sport Pre Workout.
I’ve never tried this pre-workout, but it contains:
1g carbs
Vitamin B6
Vitamin B12
Calcium
Magnesium
Sodium
Potassium
Caffeine
Creatine monohydrate
Beta-alanine
More
Instead of focusing on muscle development, these pre-workout supplements are more about prepping the body for the workout and giving you a boost of energy. However, let’s take a look at a few other pre-workout options to see if they contain anything else:
Pre Jym, by Jim Stoppani, who is someone that offers great advice and programs, is another popular option. However, I have also never tried this supplement to have an opinion on it. But it’s well-rated and contains:
BCAAs
Beta-alanine
Betaine
Citrulline malate
Creatine HCL
Caffeine
Alpha-GPC
Huperzine A
Black pepper extract
Beet root extract
So, as you can see, a pre-workout is a lot different than a protein shake. Ideally, you’ll use both if you’re trying to maximize your gains. Pre-workouts are good if you find yourself with no energy in the gym and want to give it your all during each set.
Also, if you want to improve your athletic performance while not increasing calorie intake by much, pre-workouts are an excellent choice, but they won’t help you reach your protein requirements.
Note: When we say “Pre workout,” we mean a pre-workout supplement and not a standard protein powder.
Protein FAQs
How Many Protein Shakes a Day Should You Drink?
You can drink 1 – 4 protein shakes a day, and I’m sure elite athletes are likely drinking more shakes. A general rule of thumb is two shakes per day is enough if you’re trying to maintain body mass.
But if you’re not getting enough protein from your diet, you may need to drink more shakes.
Athletes may drink three or four shakes a day. You also want to consider the type of shake you’re drinking. Isolate and hydrolyzed protein benefits are different. Additionally, you may want to mix it up:
Whey protein
Egg protein
Casein protein
Pea protein
Etc.
Why?
Absorption rates are different. For example, whey protein will be digested within the first hour or two after drinking your shake. Casein can take six hours or longer to digest. So, many people drink casein before bed to continue feeding their muscles protein while they sleep.
Should You Drink Protein Shakes on Rest Days?
Yes. But it’s not 100% necessary. Protein is good for you whenever you consume it, and on rest days, you still want to consume a lot of protein to aid in muscle building and growth.
If you’re having trouble meeting your protein goals, drink a shake.
However, if your normal diet is high in protein and you can meet your protein goals without your shake, you can skip the shake on rest days.
Note: If you’re trying to lose weight, a protein shake will help keep you satiated, so it will help curb your appetite.
Can You Drink Protein Shakes Without Working Out?
Yes. Protein shakes can be consumed without working out and used as a dietary supplement. If you need dietary proteins or to increase your overall protein intake, shakes work well.
Do Protein Shakes Make You Gain Weight Without Working Out?
They can, but most shakes are low in calories. For example, let’s look at some of the top brands and see how many calories a serving contains:
Premier Protein – 30g of protein and 160 calories
Orgain Plant Protein – 20g of protein and 150 calories
Optimum Nutrition Gold Standard Whey Protein Powder – 24g of protein and 120 calories
Pure Protein – 25g of protein and 160 calories
You’ll need to drink a lot of shakes to gain weight. However, there are mass gainers that have a ton of protein and 1,000+ calories. Mass gainers are what you want to drink if you need to add mass, but for most people, they can opt for a low-calorie protein powder.
The benefits of protein shakes after workouts are substantial. Often, you just want to maximize your results and that’s what you’re doing when you drink your shake. If you’re doing drop sets, cheat exercises and exercising to failure, you must focus on recovery.
Protein is a small, important part of recovery that will boost your results.
Just like you should be warming up before a workout, you also need to focus on your nutrition. Protein is what your body craves and needs immediately following a workout, so feed it protein.
Are you looking for a high protein vegetarian breakfast to eat? Me, too. And while I am not 100% vegetarian, I only eat meat maybe four or five times a year. So, I don’t get the extra protein needed from sausage, bacon, steak or any of the other high proteins people add to their breakfast.
Since I had already started researching vegetarian high protein breakfast recipes, it only made sense to share them with our readers, too.
Wait! I’ll Need More Protein
One thing that is evident when scouring through vegetarian high protein breakfast recipes is that many of the recipe authors think 4 – 10 grams of protein is a lot.
It’s not.
Instead, you’ll want to keep in mind that some of the serving sizes, such as the one with oats and quinoa, are just 190 calories.
You can absolutely eat 2 or 3 servings and remain within your daily calorie recommendations. However, most anyone should consume far more than 190 calories each meal.
If you want to add in some lean protein on top of these recipes, consider:
Note: A lot of vegetarians eat eggs. We’re not here to debate anything with you. Instead, we do want to mention that we’re going to include vegetarian egg recipes and also list vegetarian high protein breakfast ideas with no eggs. We’ll go a step further and label each recipe name with eggs or eggs-free so that you can find the recipe you want more easily.
5 High Protein Vegetarian Breakfast Ideas
1. Steel-Cut Oats and Quinoa Breakfast (egg-free)
Steel-cut oats and quinoa is a great, fiber-rich breakfast option for anyone that is trying to avoid eggs or meats. The recipe is rated very well, and it only takes about 40 minutes to cook it up. Most of your time is spent waiting for the water to boil and the grains to cook properly.
This is an oaty breakfast option and cinnamon adds an extra kick to the dish.
We won’t reinvent the wheel and adjust this recipe at all, so you’ll find the link at the bottom of each recipe.
However, you should know the nutrition information, which includes:
191 calories
7.6g of protein
30.6g of carbs
4.7g of fat
Calorie-wise and protein-wise, this recipe is a little short on what we consider high protein. However, you should eat two to three servings.
You’ll also want to keep in mind that fiber is a carbohydrate. You’ll be subtracting 5.4 grams of carbs in this recipe for a true carb count of 25.2 grams for anyone trying to watch their carb intake.
One of the best tasting vegetarian recipes with eggs is burritos. This is a bit heavier than other options on this list, but it’s an excellent source of protein with healthy ingredients. The recipe does call for bacon, but you can nix it or add in plant-based alternatives, such as Be Leaf Vegan Bacon, which tastes really good and even has a nice texture to it.
You’ll be adding in eggs, bacon (use alternative options), cheese, tortillas, refried beans and can add in veggies freely.
If you want to add a little spice, curry powder will give it a nice taste. You can also use black beans if you want plenty of protein but are not a fan of refried beans.
Do you like ricotta? How about pancakes? If you like both of these ingredients, this is a great recipe for you. Ricotta is made from whey, and you’ll want to be cautious with this recipe as the author states these pancakes are sweet, primarily due to their choice of coconut oil
You can experiment with other oils to make it less sweet.
Cooking time is just ten minutes, and these pancakes offer a balanced breakfast. You can slather some maple syrup or jam on top to make them even sweeter.
Scrambled eggs and cheese are an easy high protein vegetarian breakfast that is fast to make on busy mornings. And the protein content is also high, add in some avocado toast or nutritional yeast, and you’ll enjoy a healthy, protein-rich breakfast.
And the recipe takes just five minutes to whip up.
Finally, another vegan-friendly recipe. It’s actually quite difficult to find no-egg options unless the recipe is filled with grains. However, this is one of the tastiest options if you like natural peanut butter, chia seeds and oats.
And, you can prepare this recipe the night before, so if you have to rush out of the door, there’s no reason to miss out on a hearty breakfast.
Nutrition is as follows:
770 calories
22g of protein
108g of carbohydrates
28g of fat
Note: These nutrition calculations may be slightly off, because there are so many different types of peanut butter. If you’re trying to reduce your calories, experiment by swapping out some of the ingredients for healthier options.
When we say “high protein,” what does this really mean? Traditionally, people are searching for how to get 25 grams of protein for breakfast, and that’s actually a good amount of protein to eat.
However, many vegetarian recipes will fall short of this threshold. You’ll need to either have another high protein snack or add something else on the side to your breakfast, such as yogurt.
Recommendations for protein include at least:
50 grams of protein for women
60 grams of protein for men
However, if you exercise, you may want to consume 1 – 2 grams of protein per pound. So, if you weigh 150 pounds, you’ll need 150 – 300 grams of protein throughout the day.
You can read a lot of studies on protein consumption here and here.
Final Thoughts
Consuming a high protein vegetarian breakfast is possible, you’ll just need to mix up your traditional options, such as sausage for something like Greek yogurt. The few recipes above are a good start for finding recipes for the entire week.
If all else fails, you’re sure to find an easy high protein vegetarian breakfast shake that you can take to fill your protein needs.
Whey, casein, plant, soy – there are a lot of different types of protein. And today, it’s time to go over another type you may want to try: pea protein.
What are the benefits of pea protein?
There are a lot. We’re going to review pea protein benefits and provide insight into why this may be a good protein for you.
8 Pea Protein Benefits
1. Aids in Building Muscle Mass
If you’re trying to add muscle mass and don’t consume enough protein, it will be an uphill battle. However, one of the benefits of taking pea protein is that it can help you build more lean muscle mass.
However, you do need to engage in resistance training to see results.
But don’t take my word for it.
A 12-week study was done on pea vs whey protein, and the following occurred:
Participants all took 50 grams of pea protein or whey
All participants were men
Participants weight-lifted over the 12-week period, following a similar routine
At the end of the study, both groups added roughly the same amount of lean muscle mass whether they took whey or pea protein supplements.
One of the top benefits of pea protein, or any type of protein, is that high-quality protein will keep you satiated. For example, if you eat a quarter pound of pasta, chances are you’ll be opening the refrigerator in a few hours looking for something to snack on.
Protein takes longer for your body to digest, so you’ll stay satiated for longer.
Complete proteins are a great addition to any diet, and you can be confident that there are a lot of types of protein powders that will fit into any diet you’re on.
However, don’t take my word for it.
The University of Washington School of Medicine conducted a study on high protein diets and found that higher protein intakes led to:
Reduction in appetite
Lower caloric intake
Body weight decrease
Fat mass loss
So, if you’re trying to find a way to keep yourself from overeating or snacking, add some protein to your diet.
3. Possible Reduction in Blood Pressure
Note: While discussing pea protein benefits, many of the following benefits are health-related. However, remember that you’ll want to discuss your options with your doctor and always follow their directions.
Pea protein hydrolysate (results may differ for isolates) was the focus of one study where participants added just three grams of this protein to their diet, and they lowered their systolic blood pressure by around six points.
Another study, this one conducted on rats, found that when the rats consumed hydrolysate pea protein, they reduced their blood pressure significantly in just three weeks.
More research is definitely needed on the benefits of pea protein for heart health and blood pressure, but the studies linked do show some promising results.
4. Easy Digestion
Are you lactose intolerant or have a hard time digesting most types of protein? A good option for people that have a hard time digesting whey or other types of protein is to try pea protein.
Why?
Pea protein is an excellent source of protein for anyone with dietary restrictions because it’s:
Lactose-free
Gluten-free
Vegan
Allergy-free
Additionally, if you choose a high-quality supplement or just choose to add high-protein beans to your diet, you’ll add in a bunch of fiber, which will help with digestion, too.
5. Potentially Reduce Inflammation
An interesting study from 2012 found that yellow field pea seeds, used for their protein content, showed promising benefits relating to:
Antioxidants
Anti-inflammation
Researchers suggest that pea proteins may be used as an alternative therapy for anyone at risk of inflammatory diseases.
6. Easy to Add Into Your Diet
Peas are easy to add into any diet, and if you don’t like eating natural peas, powders work well, too. Pea protein powder benefits include being able to add the powder into delicious treats. For example, you’ll find recipes for using protein powders in:
Pancakes
Muffins
Brownies
Etc.
Or if you don’t mind the taste, you can mix up the protein powder and drink it.
7. May Promote Kidney Health
The National Kidney Foundation claims that researchers found that higher consumption of plant protein led to:
Lower risk of chronic kidney disease death
May help preserve kidney function
Additionally, if you have fat in your kidneys due to high cholesterol levels, pea protein may also help. One study suggests consuming pea protein powders may help with the absorption of cholesterol while also helping rats control fat production. However, since the study was done on rats and not humans, more research is needed to clarify if these benefits will transcend to humans, too.
8. Works With Plant-Based Diets
If you’re not a big meat eater, vegetarian and so on, peas supply excellent protein content and can help fill in some of the nutrients that may be difficult for you to get in your diet. Plant-based proteins adhere to plant-based diets and offer:
Easy digestion
Lactose-free supplement option
Essential amino acids
One of the best pea protein benefits is that it allows you to avoid animal products and animal proteins while offering a good source of protein.
Pea Protein FAQS
What Are The Benefits of Pea Protein Powder?
Protein powder will offer the same benefits as listed above, but keep in mind that the powders are often designed to maximize their effects. For example, when looking at Sunwarrior’s protein, you’ll find that there are a few additions in the blend, including:
Organic MCT
Hemp Protein
Goji Berry
Others
Many manufacturers will further fortify their pea protein with additional BCAAs, such as Alanine, Cysine, Leucine, Proline and over a dozen others.
Are There Any Pea Protein Benefits for Skin Health?
You’ll find many resources claiming that pea protein skin benefits are unmatched. Some claim that this protein is the “guardian” for your skin, and these statements are a bit of hyperbole. However, there are a few studies that suggest this type of protein may help with:
Aside from these three benefits, there don’t seem to be many studies on skin health and specifically pea protein.
Are There Any Pea Protein Benefits for Hair?
Yes, but the hair benefits aren’t produced just by pea protein. Instead, any type of protein will help improve your hair health due to the rich amino acid profile they contain. Amino acids help your hair in a few ways:
Whey is the “gold standard” in the fitness world because it has a quick uptake, which means that after you exercise, you drink a whey protein shake and the protein is absorbed quickly into the body.
Why is this important?
Fitness taxes your muscles. When you break down muscle fibers, they’ll need to repair to be stronger. The quick absorption of whey feeds the muscles the nutrients they need to maximize growth and repair.
However, the health benefits of pea protein powder are also impressive. Interestingly, pea protein has a digestion rate that is very similar to whey protein, with a rate or 89.8% compared to whey protein’s 90%.
Note: Absorption rate is based on pea protein isolate.
BUT, the difference in absorption is about 3 – 4 hours. This means that the protein will absorb over a three-to-four-hour period versus the fast absorption of whey protein, which is 1 – 2.5 hours, depending on the type of protein.
Finally, one interesting study was conducted based on:
8-weeks of high-intensity functional training
One group took 24g of whey protein
One group took 24g of pea protein
And the results?
There was virtually no difference in the participants at the end of the study. Pea protein provided the same muscle growth as whey did.
Final Thoughts
Pea protein benefits are impressive. If you’re just supplementing with this protein for muscle gain, it will provide benefits that are near-identical to whey protein. However, there are so many positive effects of this protein that it’s worth taking for heart health, digestion issues and muscle growth, too.
If you plan on taking protein supplements for muscle growth, you may want to consider mixing pea protein and casein or whey and casein to maximize your results.
Do you wake up every day, put on the coffee pot, get ready and then wonder if you even sleep at night? If so, you’re not alone. Life is a struggle, and no one really teaches you how to feel well rested or stresses the importance of getting enough sleep per night.
Well, that’s going to change today.
I’m not a sleep specialist, but I’ve done a ton of research on quality sleep and restorative sleep that I want to share with you. Instead of giving you a list of sleep tips to follow, I recommend following the steps outlined below because they’ve been crucial in my own daily routine to feel well rested in the morning.
9 Steps on How to Feel Well Rested
1. Set and Stick to a Sleep Schedule
If you want to feel well rested in the morning, the first step is to set and stick to a sleep schedule. Setting a sleep schedule means going to bed and waking up at the same time every day – even on weekends.
When you follow a consistent sleep schedule, your body will naturally be tired and ready for bed when the time comes. Your body will also wake up naturally at the same time.
Consistency is key. If you’re following a schedule, you can be sure that you’re getting enough sleep most (if not all) days of the week. When you don’t follow a schedule, you may get to bed late one or two nights a week, which can throw off your entire rhythm.
2. Exercise During the Day
Want to know how to sleep less and still feel well rested? Get better sleep. The link at the start of the paragraph is a great place to start learning about sleep quality and the different types of sleep you’ll experience.
But without getting too technical, exercise during the day to sleep better at night.
Why?
A review of 29 studies found that exercise improves both sleep duration and quality
Four studies in the review found no impact of exercise on sleep
One study found exercise negatively impacted sleep
So, the majority of studies found that exercise improves restful sleep and will help you feel well rested.
What happened in the other studies?
We can’t say with 100% certainty what happened with the other studies, but it’s very possible that participants did one of the following:
Exercised too close to bedtime and had a jolt of energy after (don’t exercise if you have three hours or less before your head hits the pillow)
Regular exercise wasn’t intense enough to promote better, deep sleep
Exercise is great for promoting sleep – in my experience. If you engage in intense endurance workouts, they can also make you sleep better. However, if you’re just “there” in the gym and not really pushing yourself, you might not notice a difference in how rested you feel the next morning.
3. Start Going Outside for 30+ Minutes a Day
Want to know how to feel well rested? Go outside. This may sound like “hocus pocus” to some or a crazy natural promotion, but it’s not. In fact, a study was done on increasing daylight exposure and sleep.
Participants in this study were office workers behind EC glass.
But, many experts recommend just going outdoors for about 30 minutes a day. Read a book. Exercise. Or just do something outside that you want to do.
Why?
The study found:
Optimizing daylight led to better overall sleep
Light exposure increased cognitive assessments by 42%
The CDC also recommends that you spend 30 minutes a day outside. Why? If you expose yourself to natural light, it will strengthen your biological rhythms. These rhythms will help you sleep better at night and feel more awake and energized during the day.
4. Establish a Bedtime Routine
Routines seem to help with everything. If you want to feel well rested, create a sleep routine. The issue that many people have, and this is definitely true for myself, is that I try cheating the system.
My ideal sleep routine looks something like this:
Go to sleep at 11
Wake up at 6 – 6:30
But when I finish work late or binge-watch television, I’ll stay up to 12 or 1 and still try to get up by 6:30. The first day, I might feel great, but I’ll eventually begin to feel tired and worn out.
You need to get a certain number of hours of sleep, often 7 – 8, for most people reading this article. Set a sleep schedule that you can follow every day and just stick to it. Within a week or two, you’ll realize that you knew how to feel well rested the entire time: sleep enough.
5. Incorporate Relaxation Techniques Into Your Nightly Routine
Some people are always going. You know, the people that clean the house, walk the dog, put the kids to bed, work on their degree and then plop into bed just thinking about what they’re going to do in the morning.
If you’re like this, drink a glass of wine and create a relaxation routine to actually get tired.
Sleep architecture is important, and if you want to stop having a poor sleep and feeling exhausted in the morning, be sure to incorporate relaxation techniques before bed.
6. Don’t Eat a Big Meal Before Bed
If you want to wind down for the night, don’t eat a big meal. Certain foods will keep you awake at night. Instead, try not having a big meal before bed unless you know that the meal won’t keep you awake.
For example, if I eat a big bowl of pasta, it’s almost a guarantee that I’ll fall asleep very fast.
But, in general, try not eating within 2 – 3 hours before bed.
7. Avoid Caffeine and Naps in the Afternoon
If you can, avoid drinking caffeine after late afternoon or early evening. Caffeine takes 3 – 5 hours to half leave the body. The remaining 50% of the caffeine may remain in the body for a lot longer.
8. Change Your Space to Promote a Good Night’s Sleep
Now that you’re not drinking your caffeinated hot or cold brew coffee, it’s time to focus on your space. A few of the changes that you can make in your space to promote sleep are:
Eliminate light – blackout curtains work well
Keep the room at 60 – 67 degrees Fahrenheit
Eliminate noise
You really just need to block outside light, even if this means wearing a sleep mask, putting on a white noise machine and lowering your body temperature by keeping the room cool.
9. Make Sure You Don’t Have a Sleep Disorder
Sleep disorders may not seem common, but when you look through the symptoms outlined by the CDC, there are quite a few that you may have. If you’re trying to learn how to feel well rested, go through these symptoms and check any that you’re experiencing:
You take 30 minutes or more to fall asleep
You wake up earlier than you should in the morning
You sleep 7 – 8+ hours a night and don’t feel rested
When you wake up, you feel like it’s difficult to move
You use stimulants to stay awake during the day
Your arms or legs jerk when you sleep
When you sleep, you snore loudly or make a choking sound, often attributed to sleep apnea
Sometimes, you have sudden muscle weakness when you laugh or get angry
If given a chance to nap, you fall asleep within 5 minutes
Of course, these are just some of the symptoms of a sleep disorder that you should be concerned about. A doctor’s checkup will help verify if you have a disorder or if you need to change up your bedtime routine.
Final Thoughts
If you’re struggling to feel well rested in the morning, even after a good night’s sleep, consider talking to your doctor. Sleep disorders are very real and may be the culprit holding you back from feeling well rested.
Now that you know how to feel well rested when you wake up, it’s time to go through each of these steps and see how they work for you.
Often, small tweaks to your sleeping habits can make you feel so much better.
Coffee is something that we love to write about because we drink a lot of it. And with any habit, you always want to learn more about it and how it impacts you. After writing about coffee scrub benefits for skin, we got to thinking: are there any coffee benefits for skin that don’t require a scrub?
And there are.
In fact, you’ll want to pour yourself a delicious cup of coffee before sitting down to read this article.
6 Coffee Benefits for Skin No One Ever Told You About
Skin health is important. Everyone wants to look young and beautiful forever. However, even going out in the sun can cause sun damage that impacts your skin. The good news is that a few cups of coffee can do a world of good for your skin.
1. Say Good-bye to Puffy Eyes and Inflammation
A lot of people drink coffee because it can reduce inflammation. One of the green coffee benefits for skin that is often promoted is “anti-inflammatory properties.” But, the truth is that your regular coffee also has these anti-inflammatory benefits.
The secret is in the chlorogenic acid in the coffee, along with melanoidins.
Researchers in Japan found that women that drank coffee saw a reduction in pigmented spots. When consumed, this means that coffee may help with:
Overall inflammation
Puffy eyes
More
Coffee masks or a facial scrub work really well for puffy eyes. If you use coffee grounds for a scrub, be sure to use circular motions when applying to maximize the coffee benefits for skin puffiness.
2. Reduce Cellulite – Seriously
Cellulite is the one benefit of coffee for your skin that will blow you away. Researchers believe that the caffeine content in coffee will:
Dilate blood vessels
Improve blood flow
When your blood flow improves in areas where you have cellulite, it will lead to a decrease in the appearance of cellulite. Of course, if you apply a scrub, these benefits improve even further.
3. Anti-aging Properties
Again, no one wants to age. If you drink coffee, you can help stop the clock from ticking, according to one study. The study found that coffee offered numerous benefits that aid in anti-aging, including:
Reduction in fine lines
Decrease in sunspots
Reduction in redness
In addition, one of the coffee benefits for skin in the study that is most impressive is that it helped decrease photoaging – a major perk.
4. Clear Up Acne
As many as 50 million people in the US alone suffer from acne. This means 1-in-6 or 1-in-7 people have some form of acne. A primary culprit is the population’s large consumption of non-low sugar drinks.
Coffee benefits for skin infections cannot be underestimated.
Why?
Coffee contains CGAs, which are often promoted for their high anti-inflammatory properties. However, CGAs are also great for fighting acne because they have antibacterial properties. Drinking coffee will provide some of these benefits, but you’ll also want to make use of your coffee grounds and make a scrub.
The grounds will allow for direct acne-fighting power while exfoliating the skin
5. Blast Away Those Dark Circles Under Your Eyes
Dark circles under your eyes are not flattering, but coffee comes to the rescue here, too. You’ll want to make your own scrub or a coffee face mask for this benefit. When applied to the area, coffee will improve blood circulation and cause your blood vessels to dilate.
Why is this important?
Dark circles under the eyes are thought to be caused by a lack of blood vessel dilation. Caffeine in the coffee grounds will promote the dilation process, eliminating the dark under eye circles. A basic recipe for a scrub that will work perfectly for this application, includes:
Mix olive oil and coffee grounds together. You’ll want to use about ½ tsp of each will do the trick.
Add in a very small amount of water.
Mix the ingredients into a paste-like consistency.
Apply under the eyes, ensuring that you don’t allow the mixture to get in the eyes.
Let sit for 10 minutes.
Rinse off.
You can repeat this routine as often as you need until you achieve the results that you desire.
6. Reduce Swelling in the Feet
Swollen feet are common. Stand too much or sit too much, and your circulation will be negatively impacted, leading to swollen feet and ankles. One way to reduce the swelling is to create your own coffee foot bath.
Brew up a pot of coffee
Allow the coffee to cool and place in a foot basin
Soak your feet in the coffee
You can also add in the ground beans to help exfoliate your feet while you’re at it. The grounds will work like a scrub to rip off the dead skin cells. However, it can be quite messy when taking your foot out of the bath. If you do add grounds, be sure to place the basin in the tub when soaking so that you can easily wash the grounds away.
The circulation benefits we discussed earlier will help you improve circulation to your feet, allowing your body to move and expel the water in your feet.
You can obviously enjoy the benefits of black coffee for skin using this method. If you have old coffee grounds that you want to get rid of or a type of coffee you don’t like, you can make sure that it won’t go to waste by making your own foot bath.
And, if you want to take these benefits even further, coffee scrubs and coffee face masks can help you remove dead skin cells to improve your skin further.
How Soon Can You See Benefits for Skin from Drinking Coffee?
While we saw a lot of people asking this question, we couldn’t find a concrete answer. Every skin condition is different, and since many require topical application through a scrub or mask, it’s really too difficult to give you an accurate answer.
Many people that use scrubs or masks will notice a difference in their skin’s appearance after just a few applications.
Wrapping Up: What Are the Benefits of Coffee for Skin?
As you’ve seen, drinking coffee can be really good for your skin. Of course, applying coffee grounds to the skin or using an exfoliator will also provide great benefits.
In fact, why not brew a cup of coffee and use the grinds to make your own coffee scrub for a double whammy of benefits?
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