When to drink matcha? In the morning, in the evening, before exercise?

Par Jimmy BRAUN

Usage / Consommation

Matcha is appreciated for its stimulating and antioxidant properties, but the time of day you consume it can influence its effects. Should you drink it in the morning, before exercise, or can you also drink matcha in the evening?

Although it depends on your habits, studies show that certain times of day are better for enjoying the full benefits of matcha—and avoiding its side effects, particularly on sleep. Discover now when to drink matcha to best integrate it into your routine.

Morning matcha

Effects of matcha on sleep: why not drink matcha in the evening

Drinking matcha in the evening is a tempting habit, especially to prolong its relaxing benefits. But be careful: although it is a green tea with balanced properties, matcha contains theine, a natural form of caffeine that can affect sleep quality, especially when consumed too late in the day.

Matcha's theine: a smooth but real stimulation

High-quality organic matcha naturally contains between 50 and 80 mg of theine per serving. This molecule acts as a stimulating agent for the central nervous system, just like the caffeine found in coffee.

But unlike the latter, matcha offers a more gradual release of this energy, thanks to L-theanine, an amino acid that promotes relaxation. This duo works synergistically to improve focus without causing nervousness or sudden spikes.

That said, this smooth energy can still delay sleep if you drink a cup of matcha in the evening, especially after 5 p.m.

Why avoid matcha at the end of the day?

Although each person reacts differently to theine, numerous studies indicate that caffeine, even in small doses, can:

Extend the time it takes to fall asleep
Reducing the duration of deep sleep
Causing nighttime awakenings

For these reasons, it is generally recommended not to consume matcha within 6 hours of bedtime. This precaution is especially important if you are sensitive to caffeine or have sleep disorders.

Matcha in the evening: possible alternatives

If you really want an evening tea ritual, it's best to focus on:

A cup of Hōjicha, a low-theine roasted Japanese tea
A caffeine-free infusion (yuzu, shiso, or rooibos)
A culinary matcha, naturally lower in theine than premium grades.

These solutions allow you to enjoy a hot drink without compromising the quality of your sleep.

Morning matcha

Although coffee is a delicious beverage, enjoyed by many in the morning, millions of people choose to drink a cup of green tea or a bowl of matcha green tea. .

Among teas, matcha tea is a soothing way to drink tea in the morning, especially for enhance focus .

As with coffee, the properties are partly due to the presence of caffeine (also known as "theine"), a stimulating substance that Enhances focus and alertness .

However, unlike coffee and other beverages containing caffeine, matcha green tea also contains caffeine L-theanine (approximately 3% of the dry weight of green tea), an amino acid that has a calming effect.

In this way, L-theanine and caffeine work together to improve brain function and mood , without causing the negative side effects that can sometimes accompany caffeine consumption.

Another very interesting point about this combination is that the caffeine in matcha green tea is released more slowly than that in coffee. It should be noted that this tea naturally contains an average of 70 mg of caffeine per serving. It therefore contains more caffeine than an espresso.

So, by consuming it in the morning, you ensure that you have a "stock" of energy that is released slowly and without some of the negative effects of coffee.

Finally, the calming effect that matcha has on the body helps improve its mood and focus as soon as you wake up.

For this reason, enjoying this tea first thing in the morning is a great way to start the day off right.

Matcha before your workout

Drinking matcha before exercise: an effective strategy

Incorporating matcha into your exercise routine can be an excellent way to optimize your performance. In addition to providing you with steady energy thanks to theine, matcha can also improve fat burning and accelerate muscle recovery. Several scientific studies support these effects:

✅ Increased fat burning: a 2008 study showed that consuming green tea extract before exercise increased fat oxidation by 17% compared to a placebo.
✅ Enhanced effect in preparation for exercise: according to a 2018 study, drinking three servings of green tea the day before and another two hours before exercise significantly improved fat burning during exercise.
✅ Improved muscle recovery: another 2018 study indicates that green tea extract supplementation (500 mg) reduces muscle damage associated with intense training.

To enjoy these benefits, drinking a cup of matcha about 1 to 2 hours before exercise is ideal. You'll get a natural boost without the side effects often associated with traditional energy drinks.

Less privileged moments

When not to drink matcha: times to avoid

Although green tea has many health benefits, it can have some drawbacks.

In general, tea can interfere with the absorption of nutrients at mealtime. Several compounds in green tea can bind to minerals in your body and block their absorption.

In particular, tannins are compounds found in green tea that act as anti-nutrients and reduce iron absorption, as demonstrated in a study published in 2017.

In addition, research has shown that epigallocatechin-3-gallate (EGCG) in green tea can bind to minerals such as iron, copper, and chromium, as well as their absorption by the body. Note that EGCG accounts for up to 42% of the dry weight of green tea.

Several studies have also shown that drinking tea during a meal can reduce iron absorption, which could lead to deficiency over time.

This is one of the reasons why there are teas more suited than matcha tea to accompany meals, such as Hōjicha, a roasted Japanese green tea.

Therefore, it is best to drink green tea between meals, if possible, especially if you are deficient in iron or other essential minerals (magnesium, vitamins, etc.).

To conclude, the matcha green tea Since it is both drunk and eaten, its potency can disrupt sleep in some people. To avoid side effects, it is advisable to avoid drinking green tea up to 6 hours before bedtime to prevent sleep problems and enjoy the benefits of matcha green tea.

FAQ: Your questions about when to drink matcha

Can you drink matcha on an empty stomach?

Yes, but some people may experience slight acidity. In this case, eat a small snack beforehand.

How many cups of matcha per day?

1 to 2 cups per day are enough to enjoy the benefits of matcha without excessive levels of theine.

Does matcha really help improve sleep?

Matcha is not a relaxing herbal tea in the traditional sense, but its high L-theanine content, an amino acid with calming effects, can promote a state of calm and focus. This can indirectly help to better manage stress during the day, which contributes to better sleep at night.
However, matcha also contains theine (caffeine), which can disrupt sleep if consumed late in the day. To enjoy its benefits without experiencing its stimulating effects, it is best to avoid drinking it within 4 to 6 hours before bedtime.

If you would like to learn more, visit our blog to discover all the benefits of matcha:

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L-theanine, a natural component of tea, and its effect on mental state. J Clin Nutr. 2008;17 Supplement 1:167-8. https://www.ncbi.nlm.nih.gov/pubmed/18296328

The combination of L-theanine and caffeine affects human cognition, as evidenced by alpha band oscillatory activity and performance on attention tasks. J Nutr. 2008;138(8):1572S-1577S. https://www.ncbi.nlm.nih.gov/pubmed/18641209

Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy men. J Clin Nutr. 2008;87(3):778-84. https://www.ncbi.nlm.nih.gov/pubmed/18326618

Effect of green tea extract supplementation on delayed onset muscle soreness and exercise-induced muscle damage. Physiological Behavior. 2018;194:77-82. doi: 10.1016/j.physbeh.2018.05.006.

Adding green tea or rosemary extract to food reduces the absorption of non-heme iron, The American Journal of Clinical Nutrition, Volume 73, Number 3, 2001, https://doi.org/10.1093/ajcn/73.3.607

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