How does Matcha benefit your fitness?

17 يونيو 2024

Hundreds of pre-workout pills can be found at any supplement store. Some of the things they promise to do include boosting energy levels, increasing stamina, and weight loss; others include speeding up metabolisms and making it easier to gain muscle. However, a large number of these supplements are uncontrolled, include ingredients that have not been studied, and come with numerous undesirable side effects.

Imagine instead that you could enhance your exercise routine with the help of an all-natural pre-workout pill. One that is all-natural and organic, improves concentration, increases energy, speeds up metabolism, and speeds up fat burning?

Yes, we do know of one! The best pre-workout supplement ever: Matcha Tea.

However, how precisely does matcha green tea promote weight loss, enhance muscular growth, boost energy, and maintain focus?

Be relaxed. We've done the research and simplified it for you:

How Can Matcha Benefit Your Fitness?

1. Caffeine and catechins: how they affect energy levels

Caffeine levels in matcha are low, at 25–35 mg/g, in contrast to the 80–100 mg found in a cup of coffee.

It is well-known that caffeine increases energy levels, both mentally and physically. When you drink coffee, your brain releases more adrenaline and other catecholamines, which speed up your heart rate, boost blood flow to your muscles, and signal your liver to release sugar into your bloodstream so you can use it as fuel.

Green matcha tea's EGCG and caffeine together increase caloric expenditure by 8 percent more than caffeine alone, according to another study. While EGCG on its own can boost endurance capacity, the synergistic effects of matcha's caffeine and catechins make it even more effective.

2. The Impact of Caffeine and L-theanine on Focus and Energy Level

Matcha, in contrast to coffee, contains L-theanine, an amino acid with a reputation for promoting both alertness and relaxation.

Numerous scientific investigations have shown that it heightens the brain's alpha waves, which are linked to heightened awareness and concentration. Because of this, Zen monks have long used matcha as a way to focus during meditation.

When it comes to exercise, L-theanine can help athletes focus better, have more mental energy, and have more power through challenging workouts.

Also, L-theanine and caffeine work together to give you more pep in your step. L-theanine mitigates the nervousness, jitters, and energy dumps that coffee can cause. This increases workout endurance by making matcha-driven energy and concentration persist for four to six hours.

3. Carbohydrates

According to recent research, caffeine improves the use of carbohydrates. Caffeine reduces the need for the body's own energy stores, known as glycogen, and makes better use of the additional carbohydrates. Doing so lessens the likelihood of exhaustion and increases stamina.

4. Catechins' Impact on Fat Loss

Because carbohydrates have a lower caloric density (4 calories/g) than fat (9 calories/g), they are not an ideal fuel source for strenuous exercise. The use of EGCG during exercise increases fat burning by 17% compared to the use of non-EGCG.

In 2005, researchers observed that mice lost 47% of their body weight when given catechins alone, 24% when given exercise on a regular basis, and 89% when given both.

A powerful fat burner, matcha is! Your muscles will look more toned and your body will seem fitter as a result of increased fat burning.

5. Metabolism of Catechins in Relation to Glycogen Storage

The danger of carbohydrate depletion is decreased by ingesting catechins, according to many research.

Because of its catechin content, matcha slows the rate at which stored carbohydrates are depleted during exercise by increasing fat burning for energy.

When you increase your carbohydrate storage, you increase your ability to recover from intense training by having more energy to draw on during your downtime.

Japanese researchers observed that catechins increased the amount of time it took for mice to reach tiredness from swimming by 8 to 24 percent. Catechins are responsible for this because they increase lipid use as an energy source, which in turn decreases glycogen consumption and increases endurance.

6. Catechins Have an Impact on Lactate Production

By reducing lactate generation, catechins also lengthen endurance. Physical exertion causes lactic acid production, which in turn causes muscle weariness and soreness.

In the long term, exercise-induced inflammation in muscles caused by oxidative stress can be better repaired with the support of the immune system and the catechins found in matcha.

Catechins prevent the body from using glucose for energy, which in turn reduces lactate levels in the blood and muscles. This is useful for increasing stamina during exercise.

7. Catechins' Impact on Oxygen Uptake

Having access to oxygen is vital when exercising. A larger oxygen supply is necessary for the proper functioning and endurance of our muscles during exercise. The consumption of catechins can increase a person's maximal oxygen consumption rate (VO2max), which serves as the de facto standard for endurance performance.

Researchers at the University of Birmingham found that taking catechins while cycling for 30 minutes increased VO2 to 60% of MCmax.

Also ReadDelicious Ways to Make and Enjoy Ceremonial Matcha Green Tea

How can you utilize matcha to help you become in shape?

Do you want to know how much matcha to use so you can reap the benefits of matcha to help you burn fat and gain muscle?

How to Get Muscle Mass?

Before you hit the gym, try mixing 5 grams of matcha tea into your protein shake. About 150 milligrams of caffeine (without the jitters) is in this. For optimal effects, drink this 30 minutes prior to your workout. This is great for getting through the last few reps because it increases focus, stamina, and endurance. Caffeine and L-theanine in matcha will keep you alert and focused during your workout, and protein will help you recover faster and build muscle. You can't have the ideal pre-workout drink without adding some fast-burning carbs.

For Less Fat

Use 3 grams of matcha to make a low-calorie iced tea, or mix it with 3 grams of filtered water and shake! This is perfect to drink before and during a workout. All the benefits of a faster metabolism, sharper concentration, and more energy to crush your workouts without the added fat are yours to enjoy. For long-lasting energy during a weight or aerobic workout, try this blend, which has 90 milligrams of caffeine, or roughly the same as a brewed cup of coffee.

Conclusion

Matcha offers numerous benefits in enhancing workout performance, despite the disagreement surrounding the effect of catechins in people. You may tone up, increase your energy, and improve your performance capacity during workouts by supplementing with matcha poweder, which contains L-theanine, catechins, and caffeine.


Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.