Starting the day with a cup of coffee has become a pre-workout ritual for many people. Whether it’s to refuel after waking up, as an excuse to take a break from the hustle and bustle of daily life or simply for the delicious taste, coffee is an undeniable part of our society. 

However, there’s an ancient drink that’s starting to overthrow coffee: green tea extract. Like coffee, green tea contains caffeine and many other benefits that other pre-workout drinks can’t offer you. For example, it can give you a lot of energy without the jittery feeling coffee can cause. Additionally, it can improve energy levels, enhance performance, improve mental clarity, and even protect you against heart disease. Yes, all of that in just one cup of green tea!

So, when it comes to pre-workout drinks, drinking tea is a popular choice. But not all green teas are created equal. Some types are better than others for providing energy and focus before a workout. Let’s take a look at the different types of green tea and their effects on the body before exercising.

What is the Best Pre-workout Drink: Green tea edition

As we said before, not all green tea are created equal. This means that drinking a cup of green tea is not the same as drinking a cup of the best green tea for pre-workout: matcha green tea. Matcha is a type of powdered green tea, made from finely ground whole leaves of the Camellia sinensis plant. Unlike regular green tea, which is harvested and then left to wither, matcha is powdered whole-leaf green tea, meaning that by consuming the powder you are ingesting the entire leaf — giving you access to more vitamins, minerals, and antioxidants.

Matcha has been found to provide more sustained energy than traditional coffee thanks to its unique mixture of caffeine and the amino acid L-theanine. Not only that, but with no crashing or jitters associated with it, this small superfood can also be a healthier choice for your body compared to traditional caffeinated beverages since its natural compounds don't pack the same punch as other pre-workout drinks.

If that wasn’t enough, matcha green tea can also help protect against heart disease. Studies have shown that people who drink two or more cups of matcha green tea per day tend to have lower levels of bad cholesterol (LDL) and higher levels of good cholesterol (HDL). This can reduce your risk of developing heart disease which regulates blood sugar in your body.

So next time you’re at the gym before you start your workout, don't forget to grab a cup of matcha green tea pre-workout cup! You just might find that it gives you the extra boost you need to take your performance to the next level. Not only will it help fuel and energize your body, but it could also help protect against heart disease in the long run. Talk about a win-win!

Drinking Green Tea Before Workout Can Have Some Amazing Benefits

Aside from the pre-workout supplements, having a natural pre-workout drink is highly recommended. Drinking matcha green tea before workout can provide various health benefits, such as:

1. Improve Energy Levels

Matcha green tea contains around 34 ml of caffeine per gram, which can help you get energized for your pre-workout session. This natural pre-workout has a caffeine content that is absorbed more slowly than coffee, so it gives you a sustained energy boost that will last throughout your pre-workouts. 

Matcha green tea also contains the amino acid L-theanine. L-theanine can help promote relaxation and reduce stress levels. This combination can help give you the edge you need to power through your pre-workout routine.

2. Boost Performance

Taking matcha green tea before a workout also has been shown to enhance performance as well. A study done by the American College of Sports Medicine found that taking matcha powder before exercise improved participants' VO2 max and time to exhaustion. When taken before a workout, matcha can help increase endurance, speed up recovery time, and reduce muscle soreness. This means they were able to go longer and harder during their pre-workouts.

Thus, when you’re looking for a way to maximize your performance in the gym, try adding matcha green tea to your pre-workout routine. You just might find that it helps you go the extra mile and get the most out of your workout fitness goal.

3. Improved Mental Clarity

Matcha green tea is known for its powerful ability to help improve mental clarity before pre-workout. The combination of caffeine and L-theanine found in matcha helps to promote alertness and focus, making it easier to stay on top of your game. In fact, studies have shown that the amino acid L-theanine in green tea helps promote mental clarity, alertness and focus by increasing alpha brain waves.

4. Reduced Risk of Injury

Matcha green tea contains 140 antioxidants which act as natural anti-inflammatory properties, reducing the risk of injury during exercise. The antioxidants, called catechins, help reduce inflammation in the muscles and other tissues. This can help protect against muscle soreness, muscle damage, and other types of exercise-related injuries. Thus, it is an excellent pre-workout drink to consume green tea and reduces the risk of injury.

5. Maintains Hydration

Many people turn to energy drinks before starting their workout regimen for the day, but these beverages can dehydrate your body. Staying hydrated is key to any successful workout, as it helps you feel energetic and prevents dizziness or fatigue. Drink matcha before workout instead of an energy drink; green tea will keep your body hydrated and will replenish your nutrients without sapping your energy reserves.


How much green tea should you drink before working out?

It is recommended to drink one cup of matcha green tea, about 30 minutes before working out. This will give you the energy and mental clarity needed to maximize your performance. However, if you go to your workouts on an empty stomach and only drink green tea, you will be hungry after half an hour.

Do I need to add anything to my green tea before drinking it?

No, you don’t need to add anything. Matcha green tea can be enjoyed as is or with a bit of honey if desired. Adding milk or sugar will reduce its health benefits though, so it is best to enjoy matcha pre-workout tea without any additives.

How do you make green tea before a workout?

It is recommended to use the process of Shade Matcha:

For cold matcha

Mix 1/2-1 tsp (~2g) of Shade matcha with 2 oz of hot water. Mix well. Then add 12 oz of water or milk of choice over ice.

For a hot drink

Mix 1/2 to 1 tsp (~2g) of Shade matcha with 2 oz of hot water. Mix well. Then add 12oz warm water or milk of choice.

The ideal water temperature is 175F. Avoid boiling water as it will burn your matcha powder.

Are there any side effects to drinking too much green tea?

Drinking excessive amounts of green tea can cause side effects such as insomnia, headache, irritability, and heart palpitations. It is best to limit your consumption of green tea before working out to one cup per day. Also, try to consult your doctor if you have a caffeine sensitivity before drinking green tea.

Can I drink green tea after a workout?

Yes, you can enjoy matcha green tea after a workout as a fitness goal. Green tea contains antioxidants that help reduce inflammation and muscle soreness, so it can be a great recovery to drink green tea. Enjoy one cup of green tea after your workout to get the most out of its health benefits.

Can I drink matcha green tea if I have a heart condition?

It is best to consult with your doctor before drinking green tea if you have any pre-existing heart conditions. The antioxidants in matcha green tea can help protect against heart disease, but it is best to check with your doctor before consuming it.

What is the best way to store matcha green tea?

It is best to store matcha green tea in an airtight container away from heat, light, and moisture. Make sure to consume your matcha green tea within 6 months of purchase for the best results. If you plan on storing it for more than 6 months, it is best to store it in a freezer for optimal freshness.


Drinking matcha green tea before a workout is an excellent choice for anyone looking to get the most out of their exercise routine. From improved energy levels to enhanced performance, better mental clarity, reduced risk of injury, and maintained hydration, matcha green tea offers maximum benefits for glowing skin and good health that can help elevate your workouts. So go ahead and try it - you just might find yourself in the zone and performing at your best! Enjoy! 

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February 02, 2023 — Paige Rife


Richard said:

Do you have decaf matcha green tea?

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