Matcha and Endurance: How it Can Help You Go the Extra Mile

Posted on أبريل 09 2023, By: Luke Alcock

Matcha and Endurance: How it Can Help You Go the Extra Mile


Matcha green tea powder, a versatile and nutrient-rich ingredient from Japan, has gained popularity among athletes, fitness enthusiasts, and casual exercisers alike. The hype surrounding matcha is not without merit, as research suggests that it may have the potential to enhance endurance and help individuals perform better during workouts.

In this article, we will delve into the science behind matcha and its endurance-boosting capabilities and explore how incorporating it into your routine can help you go the extra mile.

What Makes Matcha Unique

Matcha is a type of green tea powder made from the leaves of the Camellia sinensis plant. Unlike traditional green tea, which is steeped in hot water and then discarded, matcha is consumed in its entirety, providing a more concentrated dose of nutrients.

The unique cultivation process, which involves shading the tea plants before harvest, increases the levels of certain beneficial compounds, including:


Potent antioxidants that help protect the body from cellular damage caused by free radicals. Epigallocatechin gallate (EGCG) is the most abundant and well-researched catechin in matcha, linked to numerous health benefits.


A natural stimulant found in various plants, including tea and coffee. Caffeine can boost energy levels, improve focus, and enhance physical performance.


A rare amino acid found primarily in tea leaves, L-theanine promotes relaxation without causing drowsiness and can help improve mental focus and reduce stress.

These key components of matcha play a significant role in its potential to boost endurance and support athletic performance.

The Science Behind Matcha and Endurance

Several studies have investigated the effects of green tea and its components on endurance and exercise performance. Here's a summary of their findings:

A study published in the American Journal of Physiology found that mice that were given green tea extract rich in EGCG experienced a 24% increase in endurance capacity during swimming tests compared to a control group.

Research in the International Journal of Sports Medicine demonstrated that green tea extract supplementation improved running endurance in mice by increasing fat oxidation, reducing carbohydrate utilization, and delaying fatigue.

A study in the Journal of Health Science reported that participants who consumed tea catechins for two months experienced improved endurance capacity during fitness tests compared to those who consumed a control beverage.

These studies suggest that the catechins and caffeine in matcha may help enhance endurance by promoting fat oxidation, sparing carbohydrate stores, and delaying the onset of fatigue. The L-theanine in matcha might also contribute to improved focus and reduced stress during workouts.

How to Incorporate Matcha into Your Endurance Training

To reap the benefits of matcha for endurance, consider incorporating it into your daily routine. Here are some ways to include matcha in your training regimen:

Pre-workout boost:

Mix 1-2 teaspoons of matcha powder with hot water, almond milk, or coconut milk to make a matcha latte. Drink it 30-60 minutes before your workout to maximize the effects of caffeine and catechins on your endurance.

Matcha smoothie:

Blend matcha powder with your favorite fruits, vegetables, and protein sources to create a nutrient-rich and energy-boosting smoothie. Consume this 1-2 hours before your workout for sustained energy and improved performance.

Matcha-infused energy bars or balls:

Incorporate matcha powder into your homemade energy bars or balls for a convenient pre-workout snack that delivers a natural energy boost.

Check out our delicious matcha recipes here.

When incorporating matcha into your routine, remember to choose a high-quality, preferably organic, matcha powder to ensure you receive the most benefits from your consumption. 

Keep in mind that individual responses to matcha and its components can vary, so it's essential to experiment with different amounts and timing to determine what works best for you.

The Importance of a Balanced Approach

While matcha has the potential to enhance endurance and improve exercise performance, it's crucial to remember that it should be consumed as part of a balanced approach to nutrition and training. Consuming matcha alone will not guarantee better endurance or athletic performance. To truly optimize your results, consider incorporating the following strategies alongside matcha consumption:

Balanced diet:

Focus on consuming a diet rich in whole foods, including fruits, vegetables, lean proteins, healthy fats, and complex carbohydrates. This will provide your body with the necessary nutrients for optimal performance and recovery.

Proper hydration:

Staying hydrated is essential for overall health and athletic performance. Ensure you're consuming adequate water throughout the day and during workouts to maintain peak performance.

Adequate rest and recovery:

Give your body sufficient time to rest and recover between workouts. This includes getting enough sleep, as well as incorporating rest days and active recovery sessions into your training routine.

Varied training:

Include a mix of aerobic, anaerobic, strength, and flexibility exercises in your routine to develop well-rounded fitness and reduce the risk of injury.

Potential Precautions and Side Effects

As with any supplement or dietary change, it's essential to be aware of potential precautions and side effects associated with matcha consumption. While generally considered safe, matcha does contain caffeine, which can cause some individuals to experience side effects such as jitteriness, increased heart rate, and sleep disturbances.

To minimize these risks, start with a small amount of matcha and gradually increase your intake to assess your individual tolerance.

Some matcha powders may also contain contaminants, such as heavy metals and pesticides, due to the tea leaves' cultivation process. To avoid potential risks, choose a high-quality, organic matcha powder from a reputable source.

Check out our matcha buying guide to help you make the right decision.


Matcha green tea powder has shown promising potential in enhancing endurance and supporting athletic performance, thanks to its unique combination of catechins, caffeine, and L-theanine.

By incorporating matcha into your daily routine and adopting a balanced approach to nutrition and training, you may experience increased endurance and the ability to go the extra mile in your workouts.

As always, consult with a healthcare professional before making significant changes to your diet or exercise routine, and remember that achieving peak performance requires a well-rounded and consistent approach to health and wellness.

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SHOP for ceremonial grade organic Uji matcha and check out our Premium Matcha Sets.