The Pre-Workout You Didn't Know About: Matcha for Fitness

Matcha for fitness

Matcha green tea has gained popularity among the health-conscious due to its numerous health benefits. This vibrant green powder, made from ground camellia sinensis leaves, is rich in antioxidants, vitamins, and minerals. But did you know that matcha can also be an excellent addition to your fitness routine? This article will explore how matcha can enhance your workouts and help you reach your fitness goals.

Matcha and Fitness: The Perfect Match(a)

Natural energy booster

Matcha is an excellent source of caffeine, with a serving containing approximately 35-70mg of caffeine per cup (Dietz & Dekker, 2017). This natural stimulant can provide a sustained energy boost without the jitters or crashes often associated with other sources of caffeine, such as coffee. This is due to the presence of L-theanine, an amino acid found in matcha, which promotes a state of relaxed alertness and helps to counterbalance the stimulating effects of caffeine (Nobre et al., 2008).

Enhanced endurance and stamina

In addition to providing a natural energy boost, matcha has also been found to improve endurance and stamina. A study published in the Journal of Physiology and Anthropology found that mice given matcha extract were able to swim for longer durations compared to a control group (Sugita et al., 2016). While further research is needed to confirm these findings in humans, the study suggests that matcha may help improve endurance during workouts.

Improved fat oxidation

Matcha may help increase fat oxidation during exercise, aiding in weight loss and improving overall performance. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that participants who consumed green tea extract experienced a 17% increase in fat oxidation during moderate-intensity exercise compared to a placebo group (Venables et al., 2008). This suggests that matcha, which is rich in green tea catechins, may enhance the body's ability to use fat as fuel during workouts.

Reduced muscle soreness and inflammation

Matcha's high antioxidant content may help reduce muscle soreness and inflammation following exercise. Epigallocatechin gallate (EGCG), a powerful antioxidant found in matcha, has been shown to exhibit anti-inflammatory properties (Singh et al., 2011). Consuming matcha before or after a workout may help alleviate muscle soreness and promote faster recovery.

Matcha for inflammation

Improved focus and concentration

As mentioned earlier, matcha contains L-theanine, an amino acid known for promoting relaxation without drowsiness. This amino acid also works synergistically with caffeine to enhance focus and concentration during workouts (Nobre et al., 2008). By incorporating matcha into your pre-workout routine, you may experience improved mental clarity, allowing you to stay focused on your fitness goals.

Using Matcha as a Pre-Workout

To reap the benefits of matcha as a pre-workout, consider consuming it 30-60 minutes before your workout. This will allow enough time for the caffeine and other active compounds to take effect. Here are some ideas for incorporating matcha into your pre-workout routine:

  • Matcha tea: Prepare a cup of matcha tea by whisking one teaspoon of matcha powder with hot water. You can adjust the amount of water and powder to suit your taste preferences.
  • Matcha smoothie: Blend matcha powder with your favourite fruits, vegetables, and protein sources for a nutrient-packed pre-workout smoothie.
  • Matcha energy and protein balls: Combine matcha powder with nuts, seeds, and dried fruits to create energy-packed snacks that are perfect for on-the-go consumption.
  • Matcha-infused oatmeal: Mix matcha powder into your oatmeal, along with your favourite toppings, for a satisfying and energy-boosting pre-workout meal.

Matcha Protein Balls


Matcha green tea is not only a powerful antioxidant powerhouse but also an excellent addition to your fitness routine. With its natural energy-boosting properties, enhanced endurance, improved fat oxidation, reduced muscle soreness, and improved focus, matcha can help you make the most of your workouts and support you in achieving your fitness goals. So why not give matcha a try as your new pre-workout ritual?

Discover the remarkable benefits of matcha tea for yourself. Shop now!


  • Dietz, C., & Dekker, M. (2017). Effect of Green Tea Phytochemicals on Mood and Cognition. Current Pharmaceutical Design, 23(19), 2876-2905.
  • Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific Journal of Clinical Nutrition, 17(S1), 167-168.
  • Singh, B. N., Shankar, S., & Srivastava, R. K. (2011). Green tea catechin, epigallocatechin-3-gallate (EGCG): Mechanisms, perspectives and clinical applications. Biochemical Pharmacology, 82(12), 1807-1821.
  • Sugita, M., Kapoor, M. P., Nishimura, A., & Okubo, T. (2016). Enhancing effect of dietary chlorophyll-derived precursors of phylloquinone on endurance exercise performance in mice. Journal of Physiology and Anthropology, 35(1), 9.
  • Venables, M. C., Hulston, C. J., Cox, H. R., & Jeukendrup, A. E. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. The American Journal of Clinical Nutrition, 87(3), 778-784.

Leave a comment

Please note, comments must be approved before they are published