Matcha & Movement: How Matcha Supports Exercise Performance & Recovery

Matcha - the vibrant green tea powder that’s taken the wellness world by storm - is much more than just a trendy drink. Celebrated for its wide range of health benefits, from supporting liver function to promoting heart health, matcha also holds serious potential when it comes to our workout routines. Packed with antioxidants, amino acids and the perfect amount of caffeine, matcha delivers a smooth, sustained energy boost while its natural anti-inflammatory properties can help support recovery. Whether you're looking to power through a workout or recover more effectively, matcha is the perfect addition to your fitness routine! 

Energy 

Matcha is often considered a healthier alternative to coffee because of its smooth and sustained energy release without the jitters and anxiety some people experience with caffeinated drinks. This is because of an amino acid called L-Theanine, which manages the absorption of caffeine and promotes the production of the ‘happy hormones’ dopamine and serotonin. Whilst matcha naturally contains caffeine, the presence of L-Theanine moderates the absorption of this caffeine, leading to a steadier and more sustained release of energy, making it the perfect pre-workout drink for more energy during your exercise! To maximise the benefits of matcha as a pre-workout, it’s best to consume it 30-60 minutes prior to exercising to allow the caffeine and L-Theanine to be absorbed and start working. 

Performance 

Using matcha as a pre-workout drink can enhance both cognitive and physical aspects of exercise performance. Thanks to the unique synergy between caffeine and L-theanine, matcha delivers a smooth, sustained energy boost without the crash - ideal for fuelling workouts. Research also suggests this combination can sharpen focus and concentration, while matcha itself has been linked to improved attention, memory and reaction time - all valuable benefits in a competitive training environment. 

On the physical side, regular matcha consumption has shown promising results. In one study, participants who consumed matcha daily for 12 weeks experienced increased leg strength, greater skeletal muscle mass and reduced fatigue levels. These improvements were thought to be connected to positive shifts in gut microbiota, influenced by matcha’s rich profile of amino acids, antioxidants, and dietary fibre. 

Matcha may also support endurance by promoting fat oxidation - the body’s ability to use fat as fuel during exercise. This effect is largely attributed to EGCG (epigallocatechin gallate), a powerful catechin found in matcha, which has been shown to enhance both fat metabolism and thermogenesis, especially during aerobic activity. 

Recovery 

Matcha doesn’t just enhance performance during exercise - it also plays a valuable role in recovery afterwards. Rich in powerful antioxidants, particularly EGCG, matcha can help to reduce oxidative stress and inflammation caused by intense physical activity. This can lead to reduced muscle damage and faster recovery times between workouts. Additionally, matcha’s antioxidant and anti-inflammatory properties may support tissue repair, making it easier to maintain a consistent training routine. The amino acid L-theanine also contributes to post-exercise recovery by promoting relaxation and reducing cortisol levels, helping the body transition from high-intensity effort to a restful recovery state. 

Matcha is a powerful addition to any workout routine for supporting both exercise performance and recovery. Its balanced blend of caffeine and L-theanine provides clean, sustained energy while its antioxidant profile, particularly EGCG, helps enhance strength, reduce inflammation and promote faster recovery times. Whether you're training for peak performance or simply looking to move and feel better, adding matcha to your routine is the perfect way to support your fitness goals from start to finish! 

For a delicious and effective boost to your fitness routine, try Nu Harvest’s Vanilla and Strawberry Matcha Latte blends. These flavourful options not only taste incredible but are packed with the powerful properties your body needs to perform, recover and thrive - both during your workouts and long after!

And if you’re looking for a little extra motivation, treat yourself to 15% off Nu Harvest's matcha range (or any other NH product!) using my code GEORGIEG at checkout. Enjoy!