Health properties of matcha
Matcha is Japanese green tea in powdered form. We have written before that green tea has extraordinary properties, and matcha is not inferior to it in any way because [1]:
- it has a positive effect on heart health and function;
- it can improve cognitive function, meaning memory, concentration and thinking. This was proven in a scientific study in which patients consumed 2.07 grams of matcha per day for two weeks. Because of these properties, matcha is also recommended for older people [4];
- it can alleviate inflammation in the body that leads to lower immunity and diseases;
- thanks to its fibre content, matcha supports weight loss. In one study, participants took matcha for 6 weeks, and as a result, their weight gain slowed and their blood glucose levels normalised;
- matcha can reduce inflammation of the nervous system, thus relieving stress;
- some studies show that it has anti-cancer effects;
- matcha contains plenty of antioxidants that have a protective effect on the body, much like vitamin C.
What does matcha consist of?
The nutrients in matcha tea are mainly fat-soluble vitamins, insoluble dietary fibre, chlorophylls, proteins, caffeine and minerals. Before harvesting, matcha tea leaves are protected from sunlight, which increases the content of catechins – a powerful antioxidant from the flavonoid group. There are up to three times more of them than in traditional leafy green tea. As research shows, catechins can lower blood glucose levels [2].
Matcha for athletes
An important note for physically active people – the caffeine contained in matcha increases muscle strength, especially in the upper parts of body [3]. Matcha contains up to twice as much vitamin C as green tea (about 32-44 mg in a glass of infusion) [5], and – as is well known – this vitamin is particularly valuable for athletes.
These are not all the benefits matcha provides to those who practice sports. One study found that daily consumption of matcha can help muscles adapt to training by modulating responses to stress and fatigue [6]. The experiment involved healthy male amateur athletes who were randomly assigned to matcha and placebo groups. Members of the first group consumed a matcha drink containing 1.5 grams of powder, while the second group consumed a placebo drink. All the men participated in resistance training for 8 or 12 weeks. It turned out that people in the matcha group were less tired after exercise and their muscle strength increased more than in the placebo group.
See also: "6 Superfoods for Athletes - What Will Give You Energy and Make Workouts More Effective?".
How to consume matcha?
Matcha has also become popular in Poland, both in powdered form and as a flavour additive to cookies, ice cream, drinks, bars, etc. However, this does not mean that these sweets are healthy, it is more about the popularity of matcha because of its taste.
Preparing matcha can be considered a kind of ritual. If you want to prepare it, get a so-called chasen, which is a bamboo broom that perfectly mixes the green powder with the liquid. Other useful gadgets include a matchawan (matcha dish) and a chashaku (bamboo spoon for stirring the drink). Such a set is also a great gift idea!
The most health benefits are provided by matcha consumed in the form of cold or warm drinks. Here are some recipes to try!
Matcha – basic recipe
Matcha in its basic version is a base for other recipes, allowing you to prepare the drink in a different version by adding juice or milk.
Ingredients:
- water at a temperature of 70-80 degrees Celsius
- matcha (about 1 g per 20 ml of water)
Put the matcha into a vessel (for example, a cup) and pour a small amount of water. Mix with a special broom, an electric frother or a small whisk. Then pour in the remaining water.
Matcha latte
It is a drink that is very popular among matcha lovers.
Ingredients:
- matcha from the basic recipe
- cow’s milk or plant-based milk at 70-80 degrees Celsius
- 1 teaspoon of sweetener / erythrol / honey / maple syrup
Prepare matcha using milk instead of water. Add the sweetener and pour in the rest of the milk, then blend with an electric frother. This will give you a tasty, aromatic foam.
Refreshing matcha with juice
An excellent option for warm days. It is a drink that is quick to prepare and unique in taste.
Ingredients:
- matcha from the basic recipe
- fruit juice (preferably freshly squeezed from an orange)
- ice cubes
Pour the juice into a glass. Throw in a few ice cubes to completely cover the drink, then add matcha. You can use orange slices to garnish the whole thing.
Shake with matcha and protein powder
A beverage for people who like protein drinks. Matcha will be a great addition to them!
Ingredients:
- matcha from the basic recipe
- 1 scoop of your favourite protein powder
- approx. 100 ml of cow’s or plant-based milk
- ice cubes
Blend the whole thing until smooth and drink it with taste!
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References:
[1, 2, 3, 4] Sokary S., Al-Asmakh M., Zakaria Z., Bawadi H., The therapeutic potential of matcha tea: A critical review on human and animal studies, Curr Res Food Sci, 2022 Nov, 23;6:100396. doi: 10.1016/j.crfs.2022.11.015, PMID: 36582446; PMCID: PMC9792400.
[5] Kochman J., Jakubczyk K., Antoniewicz J., Mruk H., Janda K., Health Benefits and Chemical Composition of Matcha Green Tea: A Review, Molecules, 2020 Dec 27;26(1):85, doi: 10.3390/molecules26010085, PMID: 33375458; PMCID: PMC7796401.
[6] Shigeta M., Aoi W., Morita C. et al., Matcha green tea beverage moderates fatigue and supports resistance training-induced adaptation, Nutr J 22, 32 (2023), https://doi.org/10.1186/s12937-023-00859-4.