Matcha tea energy boost is now an accepted fact because of which Matcha has become increasingly popular . Unlike the jittery buzz commonly associated with coffee, matcha offers a more balanced and sustained energy boost. The secret behind this lies primarily in two compounds: L-theanine and caffeine. Earlier , reposted Matcha vs Coffee ,but this article explores the science behind how these two components work synergistically to create the distinctive energy boost that matcha is famous for.
Chemistry of Matcha Tea
Before delving into the specific roles of L-theanine and caffeine, it’s important to understand what matcha is and how it’s made. Matcha comes from the Camellia sinensis plant, the same plant that produces green, black, white, and oolong teas. However, matcha is unique in that the tea plants are shade-grown for about three weeks before harvest, which increases the chlorophyll and amino acid content, particularly L-theanine, in the leaves. After harvesting, the leaves are steamed, dried, and then ground into a fine powder.
Understanding L-Theanine
L-theanine is an amino acid found almost exclusively in tea plants, with particularly high concentrations in matcha. Unlike many amino acids, L-theanine is not used to build proteins in the body but rather plays a role in the brain. It has been shown to affect brain function by modulating neurotransmitters, leading to a state of relaxed alertness.
Mechanism of Action
L-theanine is structurally similar to glutamate, an excitatory neurotransmitter in the brain. It competes with glutamate for binding sites, effectively reducing glutamate activity and thereby promoting relaxation without sedation. Additionally, L-theanine increases the production of gamma-aminobutyric acid (GABA), a neurotransmitter that has calming effects. This mechanism is supported by a study conducted by Juneja et al. (1999), which found that L-theanine crosses the blood-brain barrier and increases alpha brain wave activity, associated with a state of “wakeful relaxation”mpact on Stress and Anxiety.
Calming Effect of L-theanine
The calming effect of L-theanine is well-documented in scientific literature. A study by Kimura et al. (2007) showed that L-theanine significantly reduces anxiety and physiological stress responses in humans. Participants who consumed L-theanine experienced lower heart rates and salivary cortisol levels when subjected to stress-inducing tasks compared to those who received a placebo . This earticularly beneficial when combined with caffeine, as it helps counteract the jitteriness that caffeine can sometimes cause.
Role of Caffeine in Matcha Tea Energy Boost
Caffeine is a well-known stimulant that affects the central nervous system, leading to increased alertness and reduced fatigue. While matcha contains less caffeine per gram than coffee, it is typically consumed in a powdered form, meaning that a cup of matcha tea can deliver a comparable amount of caffeine as a cup of coffee. If you want to read more about caffeine in tea , read Caffeine in Tea & Coffee: A Comprehensive Guide.
Mechanism of Action
Caffeine works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes sleep and relaxation. By inhibiting adenosine, caffeine prevents the onset of drowsiness, thereby increasing alertness. This effect is accompanied by an increase in the release of other neurotransmitters such as dopamine and norepinephrine, which enhance mood and cognitive function .
The L-theanine and Caffeine
What sets matcha apart from other caffeinated beverages is the presence of L-theanine, which modulates the effects of caffeine. While caffeine provides the initial energy boost, L-theanine ensures that this boost is smooth and sustained, without the spikes and crashes associated with other sources of caffeine.
Balancing the Matcha Tea Energy Boost
Research has shown that the combination of L-theanine and caffeine can improve cognitive performance and mood more effectively than either compound alone. A study by Owen et al. (2008) demonstrated that this combination leads to faster reaction times, improved memory, and greater accuracy in cognitive tasks. Participants in the study who consumed both L-theanine and caffeine reported feeling more alert and less tired than those who consumed caffeine alone .
Furthermore, a study byamsay et al. (2018) found that the combination of L-theanine and caffeine not only improved cognitive performance but also enhanced attention and reduced mental fatigue during demanding tasks. The researchers noted that L-theanine appears to mitigate the overstimulation caused by caffeine, leading to a more balanced and prolonged energy boost .
Importance of Quality and Preparation of Matcha
The quality of how it is prepared can significantly impact its effects on energy and mood. Higher quality matcha, known as ceremonial grade, contains more L-theanine and chlorophyll, which contribute to its unique flavor and health benefits. When preparing matcha, it’s important to use water that is not too hot, as boiling water can destroy some of the delicate compounds in the powder. The traditional method of whisking matcha with a bamboo whisk considered best for its beneficial effect.
Sustained Energy Release
The unique preparation method of matcha also contributes to its sustained energy release. Unlike regular green tea, where the leaves are steeped in water and then discarded, matcha involves consuming the whole leaf. This means that the body gradually absorbs the caffeine over several hours, providing a steady source of energy without the sudden crash often experienced with other caffeinated drinks.
Slow Release of Caffeine into the Bloodstream
This slow release of caffeine is due to the fiber content in the matcha powder. The fiber slows down the absorption of caffeine into the bloodstream, allowing for a more gradual increase in energy levels.
This effect is supported by a study published in the journal “Nutrients” (2017), which found that participants who consumed matcha experienced a more sustained energy release compared to those who consumed caffeine alone .
Enhancing Endurance and Physical Perf addition to its cognitive benefits, matcha has been shown to enhance physical performance. Studies have shown that the combination of caffeine and L-theanine was found to increase fat oxidation during exercise, which may contribute to improved physical performance .
The Calming Effect of Matcha
While matcha provigy boost, it is also known for its calming effects, which is why it has been traditionally used in Japanese tea ceremonies for centuries. This calm energy is largely attributed to the L-theanine content, which counteracts the stimulant effects of caffeine.
Promoting Relaxation and Mental Clarity
The calming effect of L-theanine is complemented by the presence of other compounds in matcha, such as antioxidants and catechins. These compounds have been shown to reduce inflammation and oxidative stress in the brain, leading to improved mental clarity and focus. A study by Unno et al. (2014) found that regular consumption of matcha can increase levels of dopamine and serotonin, neurotransmitters associated with feelings of well-being and relaxation .
Another study Effect of Green Tea Phytochemicals on Mood and Cognition concluded that L-theanine and caffeine have clear beneficial effects on sustained attention, memory, and suppression of distraction. Moreover, L-theanine was found to lead to relaxation by reducing caffeine induced arousal.