七夏 くみ子
七夏 くみ子
Dietitian, focused on gut health. (饮食学家，专注肠道健康)
Is Matcha Suitable as a Pre- and Post-Workout Drink?
Matcha (a powdered green tea) is rich in caffeine, antioxidants (such as EGCG), and L-theanine, making it a potential beverage choice before and after exercise. Here’s an analysis based on nutrition and exercise science:
Benefits of Drinking Matcha Before Exercise
- Enhances energy and focus: The caffeine in matcha (approximately 35mg/cup) stimulates the central nervous system, boosting alertness and endurance. Consuming it 30–60 minutes before exercise may improve training performance.
- Reduces anxiety: L-theanine balances caffeine’s stimulatory effects, promoting relaxation and focus while easing pre-workout tension.
- Additional advantages: Low in calories and free of added sugars, it prevents blood sugar spikes and serves as a light energy source.
Benefits of Drinking Matcha After Exercise
- Promotes recovery: Antioxidants like EGCG reduce exercise-induced oxidative stress and inflammation, accelerating muscle repair.
- Replenishes hydration and nutrients: Matcha provides hydration, vitamins (e.g., vitamin C), and minerals, helping restore electrolyte loss and supporting overall recovery.
- Additional advantages: Its moderate caffeine content (lower than coffee) alleviates fatigue, while L-theanine aids physical and mental relaxation.
Considerations
- Moderate consumption: Limit intake to 2–3 cups daily (≈70–105mg caffeine). Excess may cause insomnia, palpitations, or digestive discomfort.
- Timing: Drink ≥30 minutes before exercise to avoid stomach upset; consume immediately post-workout to aid recovery. Avoid before bedtime to prevent sleep disruption.
- Individual differences: Those sensitive to caffeine, pregnant individuals, or people with specific health conditions should consult a doctor. Prioritize pure, sugar-free matcha to maximize health benefits.
In summary, matcha is a suitable pre- and post-workout beverage but should be adjusted based on individual tolerance and exercise intensity.