Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you? I hope you did well this week!
My week was dragged out, with a lot of PMS, headaches, cravings for sweets, emotional moments ,and low energy.
I did what I could and prioritized rest!
Thank God it's over... because tomorrow I have a 10k race and I want to enjoy it!
Today I'm going to answer a question I've been asked a lot.
Many people have asked me, “Can I replace coffee with matcha before training?”
The answer is yes, you can replace coffee with matcha. But is it worth it?
First of all, the people who have asked me this question are not professional athletes, but people who train recreationally, who run.
Lately, there has been a lot of hype about matcha here in Europe, and many people have become fans of this drink.
I confess that even I love a warm or iced matcha latte!
And I think that's probably why some people have asked me this question.
But before analyzing whether it's worth swapping coffee for matcha - because that's a personal decision - here's some information about the “wellness” drink of the moment.
INSIGHTS
Matcha
Matcha is a powdered green tea from the plant Camellia sinensis and is mainly grown in Japan.
Due to its growing method, matcha is very high in antioxidants (polyphenols)—compounds that protect against cell damage in the body that may lead to disease.
The caffeine content of matcha also tends to be higher than that of other varieties of green tea.
The caffeine content of matcha can vary based on the type of leaves, how much powder you use to make the tea, and brewing time.
→ Generally, matcha contains 19–44mg of caffeine per serving. A typical serving of matcha is between 2–4g (1/2–1 teaspoon), which would contain anywhere between 38–176 mg of caffeine.
So, depending on how concentrated the matcha is, a serving of matcha tea could have a lower or higher caffeine content than a serving of coffee.
Remember that the ideal dose of caffeine for endurance athletes is 3-5mg/kg. 5mg/kg is already a high dose.
Coffee should be drunk an hour before training, as this is how long it takes for caffeine to reach its peak.
→ With matcha, there is no such caffeine peak. It is released slowly into the bloodstream, providing energy for longer (it could be from 3-6 hours).
Because of this, matcha could be a good alternative for anyone who wants to enjoy an energy boost but is particularly sensitive to caffeine.
The price of matcha can reach 35 euros for 80 grams, while 100 grams of instant coffee costs an average of 4.20 euros.
*Prices found in Spain. Matcha from Matcha & Co. and instant coffee from Nescafé Classic.
Returning to the question → “Is it worth swapping coffee for matcha before training?"
Although no studies have proven the efficacy of matcha in endurance sports, knowing that it is a caffeine-containing drink, it may be an option to swap coffee for matcha.
→ There are other factors to be analyzed by each individual, such as price, accessibility, preparation, etc.
Not everyone can always drink matcha before training, but maybe once a month. Not everyone can find good matcha in the city where they live; Not everyone knows how to prepare the drink, or doesn't have the utensils they need to prepare it.
In short, despite being an option to replace coffee, matcha is still something new that needs to be studied to see if it can be applied to endurance training.
Track of the week 🎧️
This week's Track of the Week is a classic by New Order, an 80s rock and electronic music band!
It's definitely the perfect track for millennial athletes who love to rock out!
I've chosen the track Bizarre Love Triangle by New Order.
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso