Lately, there has been a lot of hype about matcha in Europe, and many people have become fans of this drink. I confess that even I love a warm or iced matcha latte! With all that hype, many have asked me, “Can I replace coffee with matcha before training?”. In this post, I’ll analyze the drink, some factors, and answer whether it’s worth swapping coffee for it to get more energy!
Can I Replace Coffee With Matcha Before Training?
The answer is yes, you can replace it. 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.
It’s already known that tea contains caffeine, so it could be an option to coffee when it comes to gaining energy to improve performance. 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.
Drink of the Moment
Matcha is a powdered green tea from the plant Camellia sinensis and is mainly grown in Japan.
Due to its growing method, it is very high in antioxidants (polyphenols)—compounds that protect against cell damage in the body that may lead to disease.
The caffeine content of this drink also tends to be higher than that of other varieties of green tea. However, the caffeine content can vary based on the type of leaves, how much powder you use to make the tea, and brewing time.
Generally, it contains 19–44mg of caffeine per gram. A typical serving of is between 2–4g (1/2–1 teaspoon), which would then contain anywhere between 38–176 mg of caffeine.
So, depending on how concentrated the matcha is, a serving of 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 3-6mg/kg. 6mg/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 the green tea, 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, it 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 (May, 2025)from Matcha & Co and instant coffee from Nescafé Classic.
Worth it or not?
Returning to the question, “Is it worth swapping coffee for the “wellness drink'”‘ before training?”
Although no studies have proven its efficacy 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 it before training, but maybe once a month; Not everyone can find good options 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.
