Among matcha’s many benefits are that it can improve athletic performance in gentle and subtle ways.
Matcha, a traditional powdered Japanese green tea, has been praised for its unique nutritional profile and potential health benefits. While matcha has been consumed for centuries in Japan, its popularity has recently increased worldwide. This post explores the science behind how matcha can improve athletic performance, such as in your focus, recovery, and overall energy.
Matcha for endurance
Endurance athletes are constantly seeking ways to improve their performance. Studies have shown that consuming matcha before exercise can improve endurance and increase fat oxidation. One study found that consuming green tea extract, which contains similar compounds to matcha, increased fat oxidation during exercise.
This can help delay fatigue and enhance endurance. The study also found that consuming green tea extract resulted in a higher oxygen consumption rate. This suggests improved endurance capacity.
Matcha for focus
Focus and concentration are critical components of athletic performance. Matcha contains caffeine, a well-known stimulant that can improve focus and concentration. However, what sets matcha apart from other sources of caffeine is its high content of L-theanine. L-theanine is an amino acid that promotes relaxation and reduces stress.
When combined with caffeine, it’s been shown to improve cognitive performance and attention in several studies, such as this study.
Matcha for recovery
Recovery is critical for athletic performance, and matcha may have some unique benefits in this area.
A study found that consuming green tea extract after exercise reduced muscle damage and inflammation in healthy young men. Another study found that consuming green tea extract after exercise improved muscle recovery and reduced soreness.
The high levels of antioxidants in matcha may help reduce inflammation and promote recovery after exercise. The caffeine in matcha can also help improve alertness and reduce fatigue. This can be beneficial during recovery periods.
Matcha and nitric oxide
Nitric oxide (NO) is a molecule that plays a critical role in regulating blood flow and oxygen delivery to the muscles during exercise.
One study found that consuming both green tea (of which matcha is a concentrated form) and black tea stimulated NO production. Increased NO levels are associated with improved blood flow and oxygen delivery to the muscles. This can be particularly beneficial for athletes seeking to improve their endurance or delay fatigue.
Matcha and muscle performance
Muscle performance is a key component of athletic performance. A study published in the European Journal of Nutrition found that consuming green tea extract before exercise increased muscle performance in young male sprinters. Another study published in the Journal of Applied Physiology found that consuming green tea extract after disuses improved muscle recovery in reloaded muscles.
While more research is needed to determine whether these benefits extend to matcha specifically, the high levels of antioxidants in matcha may help reduce inflammation and promote recovery after exercise.
How to incorporate matcha into your training regimen
If you’re interested in incorporating matcha into your training regimen, there are several ways to do so.
One option is to whisk matcha powder with hot water and drink it as concentrated green tea, which is the common way to consume matcha. You could also mix matcha powder into smoothies or protein shakes for an extra antioxidant boost. These days, you’ll also find matcha-infused snacks, such as energy bars or protein balls, at many health food stores, but check the details because often it’s used as a (very nice) flavoring rather than for its nutritional properties.
I personally don’t mess around. I like a good strong cup of matcha or two in the morning and afternoon. I use high-quality matcha from Japan, a 100-prong whisk, and a nice tea bowl. It’s the “right” way, but some people find it quite bitter and intense.
It’s important to note that matcha does contain caffeine, so be mindful of your overall caffeine intake if you’re sensitive to it.
In moderation, of course
If you’re an athlete looking to incorporate matcha into your training regimen, there are several options available. Matcha can be consumed as a tea or mixed into smoothies or protein shakes for an extra antioxidant boost. However, it’s important to be mindful of your overall caffeine intake.
If you’re concerned about lead, read this; if organics matter to you, read this.
While more research is needed to fully understand matcha’s potential benefits for athletes, the existing studies suggest matcha is a promising beverage and additive if you’re seeking to improve your athletic performance.
Whether you’re a serious athlete or simply looking to improve your overall health and wellness, incorporating matcha into your diet is a simple and enjoyable way to reap the benefits of this unique and delicious beverage.
